>>281776900
>planks
Not good for core, just a pain in the ass. Crunch spam is also a meme (your back will ache) but can work if you have no options and have virtually zero exp. I’d do leg raises and buy an ab wheel and learn the technique. Add in bicycle kicks and learn the form. Your hips might take over but you have to learn to activate the muscles, which takes getting used to.
>how to unfat
Don’t fast if you’re a scrub. Eat clean first, drop snacks, sodas, beer, anything light with high caloric density. Drop fast food, move around and exercise. Almost all weight loss is a deficit in calories, or eating below maintenance level
>but muh hunger
Is a meme, the food nowadays is built to have shit that makes you an addict to garbage. Lay off the crap for a while and it dissipates
>arms
Tris and biceps, muscles used for extending the arm or contracting. Any normal curl will do (seated, standing, preacher) as long as you actually try. Pulldowns or dip machine (machine, not station) hits the triceps, skull crushers too but you might bonk your head as a newbie and quit. Legs can be done with leg extension and leg curl, or lunges.
>muh squat and deadlift
Most people will not and frankly shouldn’t do these movements as novices, there’s a technique curve that’s a pain to get used to and they fatigue you worse than most exercises. Machines and simple isolations (exercises that hit one muscle mainly) will net you gains without much fatigue
>fatigue
As a novice you will fatigue because your muscles aren’t used to any stimulus, it will last for days. Your body will eventually adapt, and some muscles will recooperate faster than others. Abs and arms recover the quickest in my experience.
>back
Involves any rowing motion. You can do cable rows, one arm dumbbell bent over rows. Pullups are much easier for lighter people, they are a good exercise. If you can’t do any, just build back with weights or lose weight.
>exceeding the character limit
Lel
