I want to get fit! any advice?

[ComfortablyNumb95]

Hi everyone.
so I just finished mandatory school and have some months of 24/7 free time (I might aswell take a whole year) and want to get really fit.
my objective is to remain lean but muscular (I don't like the bulky type of look and also I think it diminishes the mobility) and also to become more elastic because I practice Kung Fu Shaolin and it's very important (but I think I'll start doing some yoga for that)
I'm a 18 yo male, +/- 1.75 cm and weigh about 70 kg (5'9" and 155 lbs more or less), I'm not really fat but I do have some fat on my belly and chest (if you need more information just ask).

I plan on doing lots of cardio (running like every day or every other day) and also I'm going to the gym, could you give me some general advice on exercises to do to obtain my objective (or even a set of exercises if you want to ) and also some advice on what should I/shouldn't eat?

 

[ilikestims]

Compound lifts, not isolated. Look up StrongLifts or Starting Strength.

Intense cardio for fewer minutes is much better than moderate cardio performed for longer. Jumping rope is awesome and really all you need.

I'm American and unfamiliar with your metric system.

Food wise, chicken and fish, gluten and wheat free, beans, nuts, avocados, eggs, vegetables, low-fructose fruits.

 

[ComfortablyNumb95]

hey thanks for the answer I'll edit the OP to include imperial measures

 

[flyhighk]

I recommend ICF 5x5 for beginners... You can't really gain alot of muscle without gaining fat, so I suggest you bulk for a few months. For optimal muscle hypertrophy try to eat at least 1.5g of protein per kg of bodyweight (105g if you're 70kg).

Basically you have two options : either cut (lose weight) or bulk (gain weight). You can start with either.

 

[Maya]

On top of these op cut off the junk food! You have to be really dedicated/disciplined with your diet and exercise.

 

[miscbrahh]

cutting out fast food isn't as hard as you think, just have to figure out what healthy foods you like / can make at home easily

 

[ilikestims]

It's hard in that it requires vigilant awareness. This requires focus and foresight, conviction in what you are doing and why you are doing it.

The brain is very resistant to change and will create all kinds of clever ways to sabotage.

Btw fly you are off base wrt that much protein. Waaay too much. .72kg/lb off my head, and I'll link to the source (again) if you doubt.

And it's completely possible to build muscle w/o fat. It's a marathon, not a sprint.