Losing weight + Gaining Muscle ?

when you say you bench 20 kg 10 reps 5 sets is that including the bar? becuase where i live, 20kg is just the bar itself.

 

Don't need to split up your cardio into 3 or 4 different parts of the day, do it all at once. 15-30 minutes of cardio and 30 minutes of weights is all you need for a day, every day or two. Remember you will need days in between to recover and let your body repair.

 

I got 20KG of weights on, Im not sure about the bar. I think its 5KG or so.. cause it was apart of a 50KG weight set.

 

For burning fat with weights, you'll want to do something that's not too light, but not heavy. You want to go for as many reps as possible to burn fat, should be around 12-15 reps, and should just start to burn around the 12th.

 

Well thats the thing idk about.

Cause on bench when i do 20 + bar it burns abit after like 12 reps but like more on my triceps then anywhere else..

So for every other dumbell excercise you think i should do 7.5kg?

I hammer curl 15kg if i want to so yeah

but if was to do shoulders and triceps i think i could only do 7.5ish