Posted: Wed Sep 16, 2009 5:21 am Post subject: Building Muscle and Cutting Fat
Working out can be very long and boring.
All you need is motivation, gum and of course your IPOD. These 3 things,especially the IPOD will greatly increase your productivity in the gym. Trust me.
It is important to have a plan,and stick to it. And work the correct muscles each day. So here is an exellent plan to begin building muscle.
Before I set out the basic exercises and days for them, I must warn..you cannot turn fat into muscle. That is a myth, you can lose fat and build muscle or you can keep your fat and build your muscle under it. This work out plan is to burn fat and at the same time gain muscle.
Sundays is going to be your CHEST DAY!
-jog for a mile - tredmill on 3.0 degree incline at 6mph
-if you can't, work your way up every day, little by little
-this exercise gets your blood flowing and helps you burn fat when weight lifting.
-Flat bench
- put on a weight that you can lift 10 or 12 times (the 12th time it should be difficult to lift.
-add a weight you can lift about 7-8 times
-add even more weight (you may have someone spot you) this weight you will just be able to do 4-6 times. My max is 185 with no spotter.
-as the weight increase the reps decrease
-when done, do dumbell flies..lay on the same bench, get dumbells that are not too heavy for you, and bring them in from each side as if you are hugging a tree.
Decline - same exact steps
Incline - same exact steps ( don't skip the dumbell flies) these widen your chest.
Push ups through out the week improve your chest, it helps you stay pumped, and next time you bench you will see an increase in stength if you do push ups daily.
Tuesdays are your ARM days (always arms after chest) because if you do arms first you wont be able to lift or bench the next day. Trust me.
1 mile jog.
-curled bar while sitting (these bars have weights stuck to each end), they are curled for a close grip and a wide grip. Pick a weight thats right for you, finding you weights is tricky at first, just go for light and work your way up. My curl bar ideal weight is 80 lbs. For you it might be heavier or lighter. Sit and curl
1st set- close grib 10 times, wide grip 10 times
2nd set-same
3rd set- same
Dumbell curls, get dumbells that you can lift 10 times with each arm
-select a weight thats not impossible, but hard I do 35lbs on each arm.
-curl 10 times with each arm. right arm 1 left arm 1, right arm 2 left arm 2
-do this exercise 3 times
-21's.. take a light bar, 20lbs or 30lbs. stand straight, face forward and feet together. let the bar down and bring it half way up (mid chest) do this 7 times, now from the middle of your chest area to your chin 7 times, lastly, the entire range of motion from where your dick is to your chin 7 times. This burns, light weight will rip your muscle tissue quick.
By now your arms might be hurting, your bicepts are pumped. Tomorrow you will be in pain. This is good.
- jog a mile just like you have been doing everyday
- Tricept is an easy muscle to work out, the tricepts come out easy.
-go to the cable machine, use light weight and high rep for every exercise.
-unlike other muscle exercises I have found it better to reverse the technique when using tricept machines or the cable. You will start with a high weight and low rep, you are going to do as many downward pulls as possible eather with the and straight bar, double sided rope and single sided rope (in that order). Do as many sets as you wish until muscle failure.
-then move onto a machine at the gym which works out tricepts.
-dips (do as many as you can). even 1 or 2 count just do 3 sets of as many dips as possible.
-Jog 1 mile
-get 20 lb dumbells, swing each hand forward 10 times
then from side to side 10 times ( this exercise 3 times)
-shoulder press, there is a bench for this, weight is added to the bar
and it moves vertically, select a weight you can lift 10 times
then add weight that you can lift 8 times
then add weight you can only lift 4-6 times
-use every machine you see for shoulders in the gym, always add weight
and do 3 reps..10 times 8 times and 4-6 times as you increase weight.
-grab dumbells that are slightly heavy 20-25lbs on each hand, and try bringing your shoulders to your ears..yes, do the ''i don't care'' motion.
Do this until your traps burn..
-POWER WALK! 30 mins, 15 degree incline 3.5 mph..this will burn your fat.
-This stuff you just have to YOUTUBE. research different types of exercises for abs, you can get creative and make your own.
-Nutrition ,cardio, and ab exercises are the only way to get them.
-Abs have to rest in order to grow just like any other muscle.
-work out on obliques too, you tube these exercises and do the ones that you would enjoy least.
There are different machines for legs depending on what gym you go to.
The more you work out your legs the more testostorone your body will release and the quicker you will gain muscle.
Back muscles come in a little later in your training, just like obliques.
Find out the different machines your gym has for back.
Legs and back exercises carry the same principle. Increase weight as you decrease in reps.
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MONDAYS YOU REST!
You will see results with this routine. But not from week to week..no one gets in shape over night, so don't be discouraged, just shut up and do it, there are no excuses. This is a good outline of what you should be doing, always use precaution and don't over exercise. Lift at your own risk, REMEMBER, it is not a weight lifting competition, lift what your body can do. Form is more important than weight.
Don't be afraid to make friends at the gym, ask other guys what exercises do what, and never be shy to have a stranger spot you for exercises like the benching. Last thing you want is having a 135 pound bar across your chest that you cant lift back up. Its happened to me and it is not funny.
Exercise is only 20 percent of the physique you are looking for,80 percent is NUTRITION! You shouldn't spend more than an hour and a half working out a day.
-Park your car far
-Instead of the elevator take the stairs
-get plenty of water ( a gallon a day is recomendable for serious body builders, you might actually see a couple of body builders in the gym with half finished gallons of water) it is important to keep hydrated, especially because of the amounts of protein you should be consuming.
1 gram of protein for every pound in your body!
I hope you guys find this post beneficial. This routine and the nutrition posts should be enough to get you in shape in a healthy manner. Good luck ! _________________ If the ocean was made of vodka and I were a duck, I would swim to the bottom and never come up. But since the ocean isnt vodka and Im not a duck, Just hand me the bottle and shut the fuck up.
Damn, very informative! You mentioned to do push ups every day. Isn't it important to let your muscles rest for at least 48 hours?
Also, I noticed that some people separate their workout days by doing upper body one day and lower body the next. But I've also seen lots of people do chest and shoulders all day, then bicepts and tricepts all day the next, legs all day, etc... doing various exercises of the same muscle. What's the difference between the two styles and why work a muscle more than once in a day? Does it actually build strength faster to do more than one exercise on the same muscle in one day?
For me, I've been working hard at losing weight and building muscle, (goal is about 25 pounds). I want to be 177 pounds which is a healthy weight for my age and height.
My cardio is a bit more intense than the one you suggested. I run 4 to 5 times a week depending on how exhausted I am mid week. I run for 35 minutes, 2 minute warmup and 3 minute cooldown at 5.0 Mph, this ends up being about 2.7 miles per run and burns around 450 calories. Twice to three times a week I do weights for upper body, and twice a week I do legs.
I started at 202 and as of now I'm at 192 pounds so I've lost 10 pounds so far. I've been working out and eating extremely healthy for a month now.
My diet consists of LOTS of lean protein, almost all turkey. I also cut out a large portion of my carbs and the only carbs I do eat are whole grains like brown rice and oatmeal, rye bread(very little of it), and raw fruits for snacks. I never eat pastas or anything with a high calories per gram. I also avoid ALL carbs when it starts getting late.
My girlfriend teases me and thinks I tell myself that I'm eating healthy when I'm not cause she sees me eating a shit load of food. But she doesn't understand that I have to eat at the very minimum 100 grams of protein a day. I aim for 200 each day. I also eat about 5 times a day so it looks like I'm always eating. But she can't say shit if it's ACTUALLY WORKING!
Starving is the last thing I want to do because all it does is slow the metabolism down and retards the rebuilding of muscle fiber. I want to have some muscle when I hit my target weight. Once I hit that target, I will probably do less of the cardio and do a lot more strength training. _________________ Dan Silverman
The Miami Dating Coach
and Author of Inner Game Power
My girlfriend teases me and thinks I tell myself that I'm eating healthy when I'm not cause she sees me eating a shit load of food. But she doesn't understand that I have to eat at the very minimum 100 grams of protein a day.
No honey. I tease you cause you make it sound as if you eat like a little bird, when in fact your do not! You eat a lot, healthy or not!!!!!! Im not saying you should starve...Im just saying that you should not claim you eat "very little" cause it is not true
HAH! Compared to how much I used to eat when I'd sleep over and I'd eat enriched pasta with a pound of cheese over it at 11 at night... I eat like fuckin' tweety! _________________ Dan Silverman
The Miami Dating Coach
and Author of Inner Game Power
Push ups should be done in sets of 20-25 , and they keep your chest pumped. Do about 100 a day..This isn't as an intense work out for chest, but for starting out it is a good way to build your chest. When you beging benching your weight, its o.k to just bench and do push ups once in a while.
It is not recomendable to work out your same muscle twice a day. You can hurt yourself this way and then you wont work out at all. My friends messed up his shoulder working it out morning and at night, and he quit the gym cause he just couldn't lift any more.
Doing various exercises for the same muscle is excellent! Switching the order of the exercises or picking different exercises after a couple of weeks also benefits your muscle.
Something like Chest and Shoulders ALL DAY is ridiculous. Your muscles need to breath and repair the broken tissue. Working out ALL DAY is unecessary.Plus those are the same people that want to get ripped quick and then end up giving up or starving themselves. Building muscle and cutting fat healthily takes a long time, depending on your own body.
O.k so your friend might work out upper body one day and lower body the next.
The only thing I see wrong with that, even though it might work for some, is that your lower body is basically your legs. So you'd end up working out your legs several times a week.
You want to work out your legs to get testostorone, the last day of your work out plan. This boosts your testostorone for when you comence next weeks work out, AND you'd be able to do cardio because your legs are rested from the day you had to rest.
Try working out legs (lower bodyhardcore), then running the next day....aint gonna be pretty.
Working out lower body is great for increase in power from testostorone released, BUT the sorness gets in the way of running or jogging the next day(s)
Be careful Jester, you seem to be running well, you have endurance that is great. It sounds crazy, but Muscle weighs more than Fat.You might gain 2 pounds of muscle and you think you are gaining fat weight, but you're not.
So then you eat less, thats bad because your body needs the right nutrients for muscle growth and it all just becomes a mess.I prefer to use the mirror weekly to really speculate what's happening to my body rather than a scale. Once your target weight is there, don't
look at the scale..its the devil.
.The best advice I can give is to do cardio, and get to your ideal body weight, to the point where you don't think you are fat, and you see in the mirror that your body is plain, and ready to add serious cuts and muscle to it, by eating extremely healthy and pumpin iron.
I on the other hand weigh on average about 165, I am trying to gain weight by goin to the gym and eating healthy..Thats how I know I am gaining muscle. I weighed 152 last year, I looked weird.
Lean proteins are good. Turkey is awesome, and fish is the best.
I honestly never look at calories, I eat things I just know are good for me.
All I know is that I take about 150 g of protein a day, and small amount of carbs. I try staying away from protein powders but sometimes you just crave a chocolate
tasting shake.
I'm drinking a gallon of water a day...it makes you pee like crazy, but it cleans you out, great for your body and your kidneys. Try it! _________________ If the ocean was made of vodka and I were a duck, I would swim to the bottom and never come up. But since the ocean isnt vodka and Im not a duck, Just hand me the bottle and shut the fuck up.
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