[H]Working Out - Page 2

Blogs > Liquid`NonY

Deleted User 3420

24492 Posts

December 29 2008 04:08 GMT

#21

it's not possible to gain muscle and lose fat at the same time??

I don't think your coach knows what he/she is talking about. it may certainly be more difficult but it's not "impossible"

muscle requires an increase in protein/carb consumption
fat requires primarily an increase in fat/carb consumption

so just eat less fat and carbs and more protein
or just do more cardio

tubecat

1 Post

January 02 2009 17:29 GMT

#22

Wow there are lots of misinformation on the commentary.

A. Lifting heavy does not make you burn more fat. Lifting heavy gets you stronger. To successfully pull of a heavy weight rep set, of let's say 5x4 reps of squats of 300lbs+, you'll be sitting on your ass 3-5 minutes after every set just so you won't crush yourself from the weights. You're not burning anything during that rest time. (If you want to lose weight do interval training, or circuit, or body building set/rep range with little rest time, about 45 seconds or less).

B. Lifting heavy is not the fastest way of gaining muscle mass, the body building workout of 3 sets in the 8-12 rep range is. I don't know why people keep saying lift heavy to gain muscle mass. How many people do you see in the gym doing 8x2 reps or 5x4 reps of anything heavy squats, bench, or deadlifts consistlenty? Hardly anyone, other than the occasional bench press. Everyone is doing 8-12 reps around 3 sets, like bodybuilders do. The heavy weight rep set range is sports specific, functional strength, and gaining strength faster. Yes you're going to gain muscle mass, but not as fast as the body building style would.

C. Yes gaining muscle mass and cutting fats isn't impossible, but it's freaking damn hard. Have any of you guys actually tried it to say otherwise? You need a food scale, food log, know how to calculate how much calories you burn, a lot of sleep and eating time to get this right. Only people who can afford to live like this can pull it off. Otherwise to get lean at the body weight you want, you have to overshoot and diet down.

For example, I wanted to have an 8 pack so I overshot to 150lbs and ended up of dieting down to 135lbs to get them. Not the most optimal weight. I would have liked to be at least 140lbs. But for me genetically being asian, I don't have enough time or food or money to invest being ripped at that weight so I have to settle for 135. I'm ripped now but trying to gain weight and still stay ripped, VERY difficult.

Loophole

United States867 Posts

January 08 2009 20:56 GMT

#23

As several others here have said, it's difficult to gain muscle mass and losing fat at the same time is difficult, because you have to feed your muscles to make them grow, and you have to lower your calorie intake a bit to get your body to consume its fat.

If you have already gained some muscle mass, you'll find that it will be a little easier to lose some fat. A few extra lbs of lean muscle consume a lot of calories. Reduce your caloric intake, but don't get silly about it and starve yourself. Continue lifting to maintain some muscle, 3 sets of 8-12 reps. Increase your cardio a bit.

midnjerry

United States15 Posts

March 21 2009 10:28 GMT

#24

This is the fastest way to gain muscle mass without gaining the wrong kind of weight.

I have found that the quickest way to build muscle is to utterly destroy it during a workout. Usually doing 'standard" 3 sets of 10 reps of weight only gets you small gains because you never get to true failure. True failure is what you get when your muscle can't even lift the weight just a tiny bit. You want this because that means you've made significant tears in your muscle fibers.

You can take failure to the next level, though. What I like to do, and what really gets my muscles the max workout, is to do a set of 10 challenging reps of an exercise (or until I can't do a proper rep) THEN IMMEDIATELY follow it up with another set of half weight until I can't lift the weight anymore (If you find that you're doing a lot more than 10 reps before you reach failure on your lighter set, then your first weight wasn't challenging enough for you.)

Do you get the logic? For example, I can create good muscle tears by failing at 80lbs. Most people stop there. No way! You're in the prime zone to build more muscle! Keep going!

Reduce the weight by half. The cool thing is that at this point, that half weight feels like full weight, so your muscles are still working like crazy and tearing like crazy. That little bit more of muscle tear pays big dividends!

So after you're done working out, you gotta eat. You can take a protein shake, drink milk, get eggs, whatever... get some protein in you! I've read that every pound of muscle requires .6 g of protein. To be honest with you, I don't pay a lot of attention to that stuff. The body wants to stay at the same weight, so I just feel my body out and let it tell me what it wants. After a good workout, I find I'm hungrier throughout the day. I usually snack on a peanut butter sandwich on wheat bread... or eggs /w toast... salad... whatever. Nothing crazy like junk food. If i don't work out, my hunger drops substantially. When I started my exercise regimen about 3 months ago, I weighed 194lbs. I still weight 194lbs, but I've lost 4 inches off of my pant size (I'm now size 30), my belt can now go the bottom rung, and I have a V chest / back whereas before I looked like a rectangle with love handles. In other words, people will notice the beast within you coming out.

The cool thing about this workout is that it only takes about half an hour to 45 minutes to work out a muscle group, AND you only have to work out the muscle group once a week. The same day of the next week, you'll find that you will be able to lift more weight! To build muscle, you gotta keep adding weight or be able to do 10 reps of an exercise. (For example, if I can do only 5 reps of an exercise, I know the following week I should shoot to do 10 or more, but if I can do 10 or more of an exercise, I know the following week I should add weight). That's why the next step is essential.

You have to write everything down!!! This is so important because not only does it keep you reminded about what weigth you used, it is the ultimate motivator! You definitely feel the joy when you realized that before you were lifting 50lbs, but now you're lifting 60! It reassures you that you are indeed doing something right. Trust me, writing your workout down might not seem like a big deal the first couple of days, but the second week, you'll start to appreciate it. Then you'll love it and wonder why the heck you didn't write down previous work outs.

Aim for 3 sets of 10 (but go to failure if you can do more), follow each set by a set of half-weight to failure. If for the first set, you were able to do 10 or more, you can safely increase weight the following week. If for the first set, you could not do 10, aim to do 10 the following week, don't change weight. Don't worry if you can't do 10 reps for all 3 sets. Just do your best and get to failure. That's what builds the muscle.

Arms
Barbell Curl
Seated DB Curl
Parallel Bar Dips
Standing Tricep Extension

Chest and Abs
DB Bench Press
Incline DB Bench Press
Sit-ups
Abdominal crunch

Back and Shoulders
Barbell Rowing
Bent-over Row
Shoulder Press
Front Raise

Legs
Squat
Leg Press

Here is my workout. Every group is a different day. If you notice there are only 4 groups. I work out 4 days out of the week and sometimes run on the 5th, but that's rare. Usually I just rest. If you want to reduce one of your workouts, you can split it up and move it to this 5th day. You just want to stay consistent.

Recap:
1. Make a spreadsheet with the above exercises (or your own exercises), and write your workouts down. Write how much weight, how many sets you did, what the weight machine setting is for that exercise, and look up every exercise on youtube or google, so you can see the proper form. (Oh by the way, there are some exercises that don't require weight, I just try to get to 20 reps)
2. Go hard! Go to failure. The further you tear, the bigger your muscle is going to be!
3. Diet is key! Listen to your body. Eat protein. Drink Water. Don't eat junk food, eat excessive sugar, trans fat...blah blah, you know the drill.
4. Revel in your new manliness.

Loanshark

China3094 Posts

March 21 2009 11:32 GMT

#25

Good first post and bump...

Prev 1 2 All

Please or register to reply.

[H]Working Out - Page 2

Completed

Ongoing

Upcoming