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Author: Derrick
Date: 07-02-02 12:24
I'm looking for some tips in weight lifting. I have totally changed my exercise program. I've been on it 10 weeks, actually this is the 11th week. I've lost 26 lbs so far. My goal is to build some muscle, and lose a lot of fat. I don't want the huge body building physique. I actually just want a more lean, with slight muscle physique. I was over training for the most part. I didn't realize it at first, but now I do. Basically, I am doing cardio 3 times a week, and doing upper body once, and lower body once a week. I thought about by constantly lifting, I was tearing my muscles down too often, and not giving them time to recoop. I can tell a difference in my muscles. They are growing. I basically want to know if what I'm doing now, is enough for maximum weight loss, and slight muscle gains. Got the diet thing or should I say, the improved way I eat down pretty good. I'm eating around 1200-1500 calories a day, and it seems to be enough for me. I also drink 1-1 1/2 gallons of water a day. I do slack some on the weekends.
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Author: Katie P
Date: 07-02-02 15:50
Here are a few thoughts from me:
- A gallon of water is too much. Water is great. 64 oz is about all you should be drinking in a day.
- How much you eat is very important. I would say 1500-2200 for a male is a pretty good cutting diet given your exercise level. WHAT you eat is very important as well. Whole grains, lean proteins, fresh vegetables (especially green ones), fruits, good fats (almonds, olive oil, fish).
- I would stay away from wheat, dairy, corn, soy, most refined sugars, and all refined and processed foods until you reach your goal weight. Then you can eat those things, but only in moderation. Make fresh, non-processed, whole foods the mainstay of your diet.
- I think your cardio 3 times a week and weights twice is perfect for someone looking to get in shape. When you plateau, mix it up. Increase or decrease your cardio for awhile. Switch up your weights routine. You will plateau - so just keep changing and you can get off of them!
Good luck!
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Author: Kate
Date: 07-02-02 18:11
Good job! thats a lot of weight in a short period of time. If you wont maximum weight loss and enough time for your muscles for recoop- you need to be weight lifting at the most 3 times a week (and make sure you space those days out), if you want toned muscles and not bulk you should be doing high reps with lower weights (ie- 25 reps with 25 pounds instead or 10 reps at 40 pounds). The more reps you do the slimmer your muscles will be, but make sure you are fatigued after your reps.
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Author: GymMachine
Date: 07-02-02 22:02
arrrrghhhh no no no no no
SPlit the routine up...train a 3 day split for sure but forget the 25 rep stuff thats just not going to do anything...try 6-8 reps if ur not aiming for mass...mass usually is around 4-6 reps so go higher if u dont want bigger muscles....a 3 day split can entail
mon : chest and triceps and shoulders
Wed: back and biceps
fri: legs and abs
this is an example u can chop and change but be wary of synergist muscles...like bench presses entails tricep movement/work so combining them is in one routine is effective....
cardio on tue, thur and sat..sun off....
theres an example but 25 reps is really not what u want...its not what anyone wants 25 reps isnt going to do anything
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Author: Katie P
Date: 07-03-02 09:30
25 reps gets you NOWHERE fast! You need to choose a weight that you can only do 4-10 reps with (giving you the benefit of 4 GymMachine - hehe) :) By the end of the set, your muscle should be fatigued. If that takes 25 reps, you're going way too lite.
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Author: Bubble Dee Ass
Date: 07-03-02 13:53
How can I do weight lifting if I am 230 lbs and only 5ft2 inches tall? I am sixteen and very fat and fed up? HELP/
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