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Any workout routine that could help me lose weight and gain muscle with 5lbs dumbbells no bench im 5’4 145lbs
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Put your dumbells in a rucksack and walk +20k daily.
Increasing step count gradually is likely the best option, so I don't wholly disagree. But there's no need to go ham straight out the gates. Far better off going for a sustainable habit, maybe a leisurely walk through the woods, a stroll with a friend, or a nice audiobook.
10 k morning and 10 k evening with a calorie deficit diet and stick to the routine.
But i will advise you to join a gym and build a good physique it is more fun
Start with basic things like pushups and body weight squats.
Burpees. Lunges, work on core strength and mobility. Stretch all of the time.
Diet will be essential for you to lose weight. Not dieting like dont eat certain foods but diet as in what you eat and how much you eat of it a day. Protein is important for muscle growth and being in a caloric deficit is important for weight loss
You don't need to make it super complicated: no more sugary drinks/juice, desserts, candy, fast food, chips, heavily processed food: all that stuff is triggering your fat-building chemistry. Eat whole foods, lots of protein, lots of vegetables, keep carbs (potatoes, rice and bread) and dairy to a minimum.
My friends who have lost a lot of weight said that besides regular weightlifting, getting some exercise while fasted really helped: get up and go for a walk before breakfast. Make those walks longer and longer over time. You need to stop feeding the fat on your body and teach it to get mobilized.
Quitting those snack foods are hard so really just try your best in limiting your consumption of them.
You look very young, but we are looking at some estrogen dominance here. You may want to see a doctor and get a hormonal panel done. If you get that sorted out, you will see better results with clean eating and a solid workout routine.
Ive had this type of body my whole life. I’m 39yo now and through diet and exercise I’ve been able to trim down quite significantly. I still have the problem areas that this guy has and I’ve suspected over the years that I also have a hormone issue as well but all the tests I’ve done (testosterone, estrogen, and thyroid) all come back within normal ranges. Sometimes it’s just genetics I guess. I’ve got my grandmothers genes lol. Aside from what I’ve mentioned above which are just basic tests from family doctor is there anything more in depth that one should be checking for?
See a doctor about the gyno 🤙 your problem is hormones dude go doctors ASAP
Normal for boys in puberty to have gyno to some extent. Testosterone and estrogen levels are both increasing fast and aromatase activity in the tissue (especially fat) further converts some of that testosterone into estrogen. Generally goes away after the peak of puberty (age 12-14). You should only be seeing your doctor if the gynecomastia is still there in a couple of years. Losing fat will reduce aromatase levels and balance your hormones back in the direction of testosterone. (source: am doctor, know things)
Had to scroll way too far for this comment
With all due respect, to the ppl who say "do push ups" , are you for real? , he is too heavy and has no muscle to be able to lift himself off the ground, how do i know? Been there done that. Dear op ,focus on losing weight, frankly you cant gain meaningful muscle if you can go to the gym or get better equipment
He can do knee push-ups. They're a good way to gain some strength in your upper body.
Eat less calories, eat more protein.
Otherwise, just working with calisthenics. Planks, pushups, bulgarian split squats, air squats, burpees, all that jazz. Use your dumbbells for lat raises and maybe front raises.
Address diet first, then training.
Walking 5 miles a day. I know it's tedious, but it works.
Get your hormones and blood done ASAP.
Just ditch the dumbells.
Bodyweight exercises, son! Get outside and run, then do pushups and situps. Do you have access to a pool? Start swimming laps! Get a big water bottle and drink waaay more water. Three liters/day minimum. Try to generally eat healthy food in normal portions, but don't worry too much about diet at this point.
Start your runs at half a mile every morning. It's not gonna take you more than ten minutes your first time, and you'll get faster every day. When you get your half-mile down under 4 minutes, start running 3/4 mile. When your 3/4 mile is under 6:30, move up to a mile.
You probably can't do a pushup right now. That's okay. Do girl pushups, adding five a day until you can do one regular one. Then do two more pushups per day until you're up to 30.
Come back in a month when you're regularly getting outside, running, and doing daily pushups and sit-ups.
Diet is much more important than exercise for losing weight. But just looking at you, it's clear that diet and weight loss in general aren't your main problems. You need to build muscle.
A lot of pushups and sit ups - eat more protein and less of everything else
Start sprinting my man, 5 pounds dumbbells are only good for the rotator cuff’s muscles and not more than those.
Sprint and do a shiton of pushups and pull-ups
Oh I thought I was on r/roastme
Practice your fork-putdowns
Time to transition
Pushups, squats, find a bar and do chin-ups. Use the 5 lb dumbbell for shoulders, so front and lateral raises and bent over raises. Watch your calories too.
It'll probably be a while before he can do chin ups.
Eat less, with the money you save not spent on food you can buy a gym membership.
Losing fat will be easy, gaining muscle with just 5lbs dumbbels not so much.
24 Case of water weighs 25lbs. When I was younger and working on the road I’d fill my suitcase with water bottles.
Run
Body weight WO time my young brother in iron. Google “ best body weight WO” and start eating well These websites are fairly legit, not trying to sell you a bunch of useless shit
https://exrx.net/
https://musclewiki.com/
https://musclewiki.com/calorie_calculator
https://musclewiki.com/macro_calculator
Jog / run. Do Marine Corps Daily 7. Weight loss occurs in the kitchen. Getting toned starts with you.
Caloric deficit
5 sets of fridge push-aways every day 🙂 Start with the diet.
How do teenagers even look like this? What does a normal days activity and diet look like to you?