want to build my body + noob questions

Hello everyone ,

i'm male/17 years old, 6.1 (187 cm) , about 192 pounds (87 KG) .

i was thinking of losing weight and building my body at the same time ( Is that possible ?! )

i'm planning to do exercies roughly till 13th February since i have holidays , and i'll schedule my time between school and exercises by then..

anyway , here are some super noob questions :

1-what's a Cardio ?!

2-what does Reps mean ?!

3- a) how many hours should I exercise every day ?
b) how many training sessions should I have every day , one time or more than once ( morning + evening ) ? !
c) shall i do exercises for a specific part of the body on each day ? , or just do exercises for the whole body everyday?

4-how long will it take to get fit by following a good healthy diet and the routine exrcises ?




some Requests:

1-good exercises to burn fat and lose weight , good Cardio ( i guess there are different types of it ! ) .

2-good and effective exercises to gain muscle ! ( for the whole damn body :P )

3-effective diet programme that won't affect my health specially the hair ! ( cuz i'm growing it out long, i don't want it to start falling with the diet ! )

Hi!

First off it's hard to build muscle and lose weight because muscle weighs more than fat so don't worry so much about the scale. To answer your questions:

1: something that raises your heart rate. hmmm...like running, stairs, aerobics,etc.
2: reps are the number of times you do a movement and sets are the number of times you do the reps. so if someone says 8x3 they mean to do it 8 times take a short break, do it 8 times again, take a short break, and 8 more times.
3: you shouldn't have to work out much more than 1 hour a day to get good results. It about quality not quantity
4: that depends on your fitness goals, but you can ask questions about diet in the nutrition forum and if you post in critique my training, people will help you devise a good workout.

I hope that helps and welcome to DB!

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

2-good and effective exercises to gain muscle ! ( for the whole damn body :P )

c) shall i do exercises for a specific part of the body on each day ? , or just do exercises for the whole body everyday?

i find myself coping and pasting this all the time.

Do 3 sets of each exercise. about 10-12 reps for legs and 8 reps for everything else.

Monday
chest
incline bench
flat bench
flies
decline bench

Tuesday
triceps
close grip bench press
over head extensions
skull crushers
pushdowns

biceps
standing barbell curl
preacher curl
alternating dumbell curl
reverse curl (forearms)


Wednesday
legs
sitting calf raises
standing calf raises
squats
legpress
leg extensions
leg curls

Thursday
back
deadlifts
t bar rows
close grip cable rows
wide grip pull downs
close grip pull downs

Friday
shoulders
sitting dumbell press
side raises
bent over rear raises
upright rows

traps
barbell shrugs
dumbell shrugs

Weekend
off