Getting lean instead of getting bulky

Note: I am obese, 172cm at 94kg giving a 31.8 BMI. Normal range is 24.9 BMI, meaning I need to be 73.5kg. That is a 20kg for me to lose it. Anyway, I want to lose fats and get lean, not bulky or over train any muscle group. Hence, I did some research. Reference at your own risk.


Supersets
Supersets are an exercise technique in which you perform one set of an exercise for one muscle group and then another set for an antagonistic group.

• biceps curls vs. overhead triceps presses
• chest presses vs. bent-over rows
• leg extensions vs. hamstring curls

Circuit Speed Training
Complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving on to the next one with little or no rest in between. Once you finish one whole circuit, take a few minutes to rest and then complete it again one to three more times.
  

Cardio Sprint Training
Interval training. Incorporate at least two sessions of interval training into your training week -- one focusing on longer intervals of one minute with two minutes of rest and the other focusing on shorter intervals of 20-to-30 seconds with one to one-and-a-half minutes of rest. Note: The shorter the interval, the more intense it should be.


Plyometric Training
Plyometric training uses exercises that require you to move very quickly using only your body weight.

• Box jumps video
• Squat jumps video
• Clap push-ups

Reference from here

Major Muscle Groups

Note: Decided to lost fat and get lean. Take up some PT session. My PT told me that there are 7 major muscle groups. However, who would have taken notes during PT session. Hence, I did a search on the internet to get a better picture for my own revision. And these is how I have grouped it. Reference at your own risk.

1. Deltoids (Shoulder)
• Anterior Deltoid (front of shoulder)
• Lateral Deltoid (side of shoulder)
• Posterior Deltoid (back of shoulder)
2. Biceps (upper arm front)
3. Triceps (upper arm back)
4. Pectoralis (Chest)
5. Back
• trapezius muscles (traps, back)
• latissimus dorsi (lats, midback)
6. Abdominal (Abs)
7. Gluteus maximus (buttocks) 
8. Legs
1. Quadriceps (tight front)
2. Hamstrings (tight back)
3. Gastrocnemius (calves)

Weight training for muscle group


For Reference
Searched on Google Image
Images belongs to its respective website

 

Do Not Skip Your Meals.

Each day you have 24 hours. Typically, almost 8 hrs is for sleeping and resting, the remaining 16 hours will be when you are awake. If you are having 3 meals a day, you might be taking your meals approximately every 5 hours from then time you woke up.

So how do you prevent over eating during your meals? Do not skip your meals. Skipping meal makes your feels more hungry and you will tend to eat faster and unintentionally have a bigger serving or eat more. By not going any longer than 5 hours without eating something, you are keeping your blood sugar and your appetite at an even keel during the day. What happen if you feel hungry before the 5 hours intervals?

Other Healthy Drinks Then Just Water

Drinking just water for a whole day a'nit tasty. Why not have some green tea? Green tea is beneficial to your health in many ways. Green tea is rich in nutrients and it boosts your metabolic rate. Try to drink your green tea without adding sugar. If you crave for some sweetness in tea, go for tea with fruit flavor but no sugar.

Oh! For your water, you could add some lemon slices for a different taste. Chill it with some ice might be great too!  It is a simple and healthy way which could help you in your weight loss efforts.

2 Glasses Of Water Before Meals

Before any meal, force yourself to drink two glasses of water. Water is calorie free. It also help to suppress your appetite. Having drinking water before meal partially filled your stomach and deceives your brain that you are eating. Don't you believe that this makes you feel fuller and eat less food during the meal? Try it, you could even drink a glass or two more.