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NonY
8751 Posts
Should I lessen the intensity and continue the same frequency? Or lift less frequently but still go to failure? Is it detrimental to continue lifting as much or is it just kinda useless since I won't be building much mass? Is it possible to actually lose fat and gain muscle at the same time? What kind of diet and workout routine would that demand?    | ||
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AoN.DimSum
United States2983 Posts
there are plenty of hiit workouts, i just googled one http://www.intervaltraining.net/HiitTraining-30.html The idea for all of them are the same. | ||
Xeris
Iran17695 Posts
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OmegaFang
United States156 Posts
I think you would be find continuing at the same frequency, you may end up having to lower the intensity on lower body days if you find it not allowing you to do all of your cardio. Lifting to build muscle shouldn't have a negative effect on the loss of fat, the fat will go but the muscle will continue to build up. I'm not the best with the diet part of it, but I think cutting most of your desserts and eating a good amount of vegetables and fruits will be good. Make sure to keep eating protein though to keep building your muscles up. I heard that it is actually better to eat many small meals a day, rather than three main meals. Maybe someone else can give better advice than me though, especially on the diet part. Good luck with this! | ||
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nAi.PrOtOsS
Canada784 Posts
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Jibba
United States22883 Posts
Just make sure to keep up with maintenance protein intake. | ||
Rekrul
Korea (South)17174 Posts
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liger13
United States1060 Posts
On December 23 2008 13:16 Rekrul wrote: big sexy hunk of progamer meat mmmmmm, progamer meat..... | ||
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CommanderFluffy
Taiwan1059 Posts
don't take in more calories than you use. | ||
thedeadhaji
39489 Posts
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CDRdude
United States5625 Posts
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Hittegods
Stockholm4641 Posts
On December 23 2008 13:38 thedeadhaji wrote: best cario is to bang korean bitches all night every night imo. Serial killing at night is not always the answer, you silly japanese person. | ||
CaucasianAsian
Korea (South)11584 Posts
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iNcontroL
USA29055 Posts
A healthy balance of both cardio and weight training will certainly help you do both but it isn't optimal for either catagory specifically. Split workout time in half and do half cardio and half muscle training. If you want to build muscle focus on fewer reps with more weight. Go to failure but work different muscle groups with at least 3 days inbetween. That is a rough bit of advice but I can go on with more specifics. | ||
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tonight
United States11130 Posts
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lwstupidus
United States74 Posts
"Eat Healthy, don't eat bad foods!" "Do this workout plan!" "Incorporate HIIT into your training." "Get lots of protein! Take your vitamins!" Well unless he's retarded, he probably has the common sense to know all this. Here's some useful advice, take creatine and yes, it is much easier to lose weight and still gain muscle as long as you are cutting completely clean. Get a pre work out supplement too, such as NO-Xplode or SuperPump250. Lift hard, gain hard, lose weight, and complain when your fingers are so muscular you can't press the keys. | ||
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iNcontroL
USA29055 Posts
"everyone is giving the same ol bad advice! Here is good advice: Take creatine" Roflflfl | ||
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FXOTheoRy
United States519 Posts
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Louder
United States2276 Posts
For weights, aim for amounts that you can do 10-12 reps to failure on and like Geoff said, 3 days break before you work the same group again. In fact a lot of pros will tell you do just work each group once per week, alternating heavy/light weeks. Anyway... if you eat to your resting metabolic rate + exercise daily, you should lose weight. It varies by metabolism - being a guy who eats foot long subs at subway and stays thin, I'm guessing you've got a strong one, so just do HIIT cardio and eat a normal calorie load and you should be fine. I looked this up for an RMR calculator, this will give you a rough idea of the calories you need: http://www.start-losing-weight-today.com/rmr.html Of course for the best results, spend $200 and go consult a dietitian or hire a personal trainer for 1 session per month. | ||
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naonao
United States847 Posts
On December 23 2008 12:56 Liquid`NonY wrote: Is it possible to actually lose fat and gain muscle at the same time? What kind of diet and workout routine would that demand? I don't know much about workout routines that will best reduce fat, but I do know that it is not possible to both gain muscle and lose fat at the same time, as my swim coach has told me millions of times. Losing fat requires a decrease in calorie intake whereas building muscle requires an increase, causing it to be impossible for both to happen. | ||
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Deleted User 3420
24492 Posts
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 | ||
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tubecat
1 Post
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. | ||
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Loophole
United States867 Posts
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. | ||
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midnjerry
United States15 Posts
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. | ||
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Loanshark
China3094 Posts
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