Any fitness fanatics out there? Id love some secrets to adding a little muscle and cutting fat down to a level where i can show off a 6-pack.
I have a naturally small body but ive worked out for awhile now and have good muscle tone, but i am not bulky. Im 5'9" and weigh 140, although i look like a weigh 160(from wha ive been told)
I don't have a lot of fat, just enough so my abs don't look cut. Im 17 and running just doesnt seem to get me looking ready for summer. Help a brotha out.
I used to drink Muscle Milk when I was lifting. It does the trick. High protein intake and a strict workout regimen will also do it.
Quote from: MisterJH on May 01, 2013, 09:56:16 PM
Any fitness fanatics out there? Id love some secrets to adding a little muscle and cutting fat down to a level where i can show off a 6-pack.
I have a naturally small body but ive worked out for awhile now and have good muscle tone, but i am not bulky. Im 5'9" and weigh 140, although i look like a weigh 160(from wha ive been told)
I don't have a lot of fat, just enough so my abs don't look cut. Im 17 and running just doesnt seem to get me looking ready for summer. Help a brotha out.
I'd be happy to help. I'm assuming you want to get some definition, eh? Not just abs. Seems like you are of a similar body to what I was. The running is good; keep at it. Additionally, you want to do:
25 Sit Ups
25 Push Ups
Squats
Every day. It adds up really fast, but you need to combine it with a carb-filled diet. That's what will change the lean muscle to well defined muscle.
Eat all natural. Stay away from processed food. Trust me! It's not so hard if you really get into it. I do the Cave Man diet (literally; eat what a cave man could make/hunt) and eat a lot of protein. I cut desserts out of my life entirely.
Really, to sum it up:
A daily exercise regimen combined with a change in diet for the better is the key to building up muscle fast.
Muscle milk is just asking for fat ;) it adds size for sure, but its unhealthy and fattening. I have school and homework and friends and relationships and soon sports so that is a factor, i cant hope to work off
Muscle milk between all that
I started the couch to 5k three weeks ago, and it's shredding me, I don't need much gain because I'm an Iowa boy :p I just need the toning, and this is really bringing my body together. However I've been sick the past couple days and am now worried I won't be able to keep up with what I was at :/. As for gains I packed on muscle in highschool by following our gym teachers workout plan, it's super simple. Each day focus on a part of the body, such as calves/legs one day, biceps/triceps the next. Take 2-3 days out of the week to rest. The real key to gain when lifting is protein, try to eat your weight in grams (ex for you 140 pounds, eat 140gs protein a day). As for diet you know the drill, cut out a lot or all junk food, skip fast food, eat your veggies and fruits. Happy fitness to you guys, it's hard at first but trust me, you'll love the results and it feels great doing it after a while.
O.o don't look at me for advice, I'm 5'10" and 200lb, but my body fat ratio is like 10% so yeah, I'm a little bit hefty, but swimming is a great exercise because it burns fat super quick and works your entire body, while most exercises focus on just one small area
Quote from: MisterJH on May 01, 2013, 10:01:08 PM
Muscle milk is just asking for fat ;) it adds size for sure, but its unhealthy and fattening. I have school and homework and friends and relationships and soon sports so that is a factor, i cant hope to work off
Muscle milk between all that
Fat turns into muscle with the proper amount of exercise ;). But I wasnt aware of any time constraints, so that probably isn't the best route to go down. It takes discipline to do it that way.
scientifically, fat does not turn into muscle, nor muscle into fat, rather as you exercise you lose fat and gain muscle at the same time. sorry I have a bad SMARTASS streak :/
Quote from: IceScythe on May 01, 2013, 10:29:40 PM
scientifically, fat does not turn into muscle, nor muscle into fat, rather as you exercise you lose fat and gain muscle at the same time. sorry I have a bad SMARTASS streak :/
Not literally, no. Your body takes energy from your fat and builds muscle.
ha sorry, I'm bad about stuff like that!
i also just figured out I can do this!
Swimming is the most toning exercise and if done correctly with make those abs show very fast.
Quote from: Vyse on May 01, 2013, 10:05:11 PM
I started the couch to 5k three weeks ago, and it's shredding me, I don't need much gain because I'm an Iowa boy :p I just need the toning, and this is really bringing my body together. However I've been sick the past couple days and am now worried I won't be able to keep up with what I was at :/. As for gains I packed on muscle in highschool by following our gym teachers workout plan, it's super simple. Each day focus on a part of the body, such as calves/legs one day, biceps/triceps the next. Take 2-3 days out of the week to rest. The real key to gain when lifting is protein, try to eat your weight in grams (ex for you 140 pounds, eat 140gs protein a day). As for diet you know the drill, cut out a lot or all junk food, skip fast food, eat your veggies and fruits. Happy fitness to you guys, it's hard at first but trust me, you'll love the results and it feels great doing it after a while.
Everything that was said here! In addition, rotating your exercise regimen every two weeks is fantastic way to continuously shock the muscles and metabolism to trigger drastic gains or losses(or even both if you can tweak your diet just right)! Looks up the 300 workout. I completed that 3 days a week, and did my normal heavy lifting the other two, with cardio on off days. The results were fantastic :)
Quote from: Mike_garzone on May 01, 2013, 10:51:53 PM
Quote from: Vyse on May 01, 2013, 10:05:11 PM
I started the couch to 5k three weeks ago, and it's shredding me, I don't need much gain because I'm an Iowa boy :p I just need the toning, and this is really bringing my body together. However I've been sick the past couple days and am now worried I won't be able to keep up with what I was at :/. As for gains I packed on muscle in highschool by following our gym teachers workout plan, it's super simple. Each day focus on a part of the body, such as calves/legs one day, biceps/triceps the next. Take 2-3 days out of the week to rest. The real key to gain when lifting is protein, try to eat your weight in grams (ex for you 140 pounds, eat 140gs protein a day). As for diet you know the drill, cut out a lot or all junk food, skip fast food, eat your veggies and fruits. Happy fitness to you guys, it's hard at first but trust me, you'll love the results and it feels great doing it after a while.
Everything that was said here! In addition, rotating your exercise regimen every two weeks is fantastic way to continuously shock the muscles and metabolism to trigger drastic gains or losses(or even both if you can tweak your diet just right)! Looks up the 300 workout. I completed that 3 days a week, and did my normal heavy lifting the other two, with cardio on off days. The results were fantastic :)
and I'm just sitting here like "I like food"
Is a bike machine as effective as running? I already havedone the whole workout thing fyi, ive been working out on/off(mostly on and steady) for about 3 years, i just need to find a good cardio workout i can stick with(and a better diet :()
Quote from: MisterJH on May 01, 2013, 11:22:38 PM
Is a bike machine as effective as running? I already havedone the whole workout thing fyi, ive been working out on/off(mostly on and steady) for about 3 years, i just need to find a good cardio workout i can stick with(and a better diet :()
Riding is generally as effective as running, but takes twice as long because it isn't as intensive as running. The biggest, most beneficial upside is its way easier on your joints.
turkey sandwiches and swimming bruh, that's how I roll
Quote from: Mikefrompluto on May 01, 2013, 11:24:18 PM
Quote from: MisterJH on May 01, 2013, 11:22:38 PM
Is a bike machine as effective as running? I already havedone the whole workout thing fyi, ive been working out on/off(mostly on and steady) for about 3 years, i just need to find a good cardio workout i can stick with(and a better diet :()
Riding is generally as effective as running, but takes twice as long because it isn't as intensive as running. The biggest, most beneficial upside is its way easier on your joints.
A combo it is! Would a 2 mile run/20 minute bike routine be enough for my goals?
I am starting lacrosse practice in under a week so thatll be the equivalent of 1-2 days of somewhat serious cardio a week haha
Quote from: MisterJH on May 01, 2013, 11:26:28 PM
Quote from: Mikefrompluto on May 01, 2013, 11:24:18 PM
Quote from: MisterJH on May 01, 2013, 11:22:38 PM
Is a bike machine as effective as running? I already havedone the whole workout thing fyi, ive been working out on/off(mostly on and steady) for about 3 years, i just need to find a good cardio workout i can stick with(and a better diet :()
Riding is generally as effective as running, but takes twice as long because it isn't as intensive as running. The biggest, most beneficial upside is its way easier on your joints.
A combo it is! Would a 2 mile run/20 minute bike routine be enough for my goals?
I am starting lacrosse practice in under a week so thatll be the equivalent of 1-2 days of somewhat serious cardio a week haha
That, I cannot answer. What I usually did was a five-ten minute warm up walk, followed by stretching, followed by a ten mile bike ride.
Do that workout regimine Insanity.
It is really effective.
It is also expensive and requires my parents leave me alone for 60 minutes(i think?)
However my friend has it and i may jst give it a try
Eat a 💩 ton of carb loaded things like potatoes in addition to your proteins
I'm starting weekly regiments (soon maybe more than once a week) of some intense yoga that focuses on different areas during the session. I skated to it today too which was really refreshing. I also like to go on heavy hikes with a lot of switch backs and that last more than 30 minutes each way, usually I'll pack up some camera gear also and that adds some weight to the load for sure
Swimming is incredibly good for toning while giving you a massive amount of good cardio workout. Also increasing your lung capacity giving you better stamina.
Rowing machine is also really good as it will work your core and your cardio at the same time.
Lifting will give you bulk and shape, while a good range of mobility fitness will help you put that bulk into real action, and help you tone it.
Highly intesive training will help you cut and shape also.
There are many different regimes and programs out there. Many of them really do work, often some are better for different body types. You just need to find one that works for you, be disciplined and stick to it. You will see the results you are after. :)
Look for a good starting program. I would recommend strong lifts 5x5 or the beginner 5x5 program from Jason blaha of ice cream fitness. Jason is on YouTube.
I'm cheap so I just do pushups and situps until i can't do any more
Quote from: izik99 on May 02, 2013, 09:12:29 PM
I'm cheap so I just do pushups and situps until i can't do any more
For free you do much more than that. Look up some stuff about body weight training, its amazing how much you can do. Gymnasts do a lot of this and they are some of the most amazingly fit people youll ever see. The problem is it takes DISCIPLINE, REGIMINE and KNOWLEDGE to do properly. But you woll see some insane results if you stick with it :p personally i havent had the determination to actualy do it
Quote from: MisterJH on May 02, 2013, 10:11:33 PM
Quote from: izik99 on May 02, 2013, 09:12:29 PM
I'm cheap so I just do pushups and situps until i can't do any more
For free you do much more than that. Look up some stuff about body weight training, its amazing how much you can do. Gymnasts do a lot of this and they are some of the most amazingly fit people youll ever see. The problem is it takes DISCIPLINE, REGIMINE and KNOWLEDGE to do properly. But you woll see some insane results if you stick with it :p personally i havent had the determination to actualy do it
I'll look into that, but just wondering- is pushups, situps, and a healthy diet enough on it's own?
Depends on your goals man
I really just don't want to look like a lump this summer :D lol
Calcium and raw eggs
Does anyone know if Lee Hayward's 12 week workout plan is good?
I am a personal trainer and there is nothing to it really but calories in and calories out. If you want more lean muscle you must eat more calories {not junk} they must come from lean meats and green vegetables. Start taking down what you eat and the grams of protein,carbs, and fats {not all fats are bad}. Once you have recorded your diet for a week or two then look at that see where you are and where you want to be than adjust accordinly. It is immpossible to gain without increased intake and likewise it is immpossible to thin out without less intake. Eat all green and workout 4-5 times a wk. I do a 4 to 1 split. Train for 4 days then rest one. I don't recommend this to new clients. Start slow and build up dont burn out. Hope that helps. Message me if you have any other questions.
Quote from: Richardalcala on May 03, 2013, 02:37:59 PM
I am a personal trainer and there is nothing to it really but calories in and calories out. If you want more lean muscle you must eat more calories {not junk} they must come from lean meats and green vegetables. Start taking down what you eat and the grams of protein,carbs, and fats {not all fats are bad}. Once you have recorded your diet for a week or two then look at that see where you are and where you want to be than adjust accordinly. It is immpossible to gain without increased intake and likewise it is immpossible to thin out without less intake. All eat green and workout 4-5 times a wk. I do a 4 to 1 split. Train for 4 days then rest one. I don't recommend this to new clients. Start slow and build up dont burn out. Hope that helps. Message me if you have any other questions.
Does that last part about message go for anyone? I could use some mass advice.
Quote from: Imdowd80 on May 03, 2013, 02:45:39 PM
Quote from: Richardalcala on May 03, 2013, 02:37:59 PM
I am a personal trainer and there is nothing to it really but calories in and calories out. If you want more lean muscle you must eat more calories {not junk} they must come from lean meats and green vegetables. Start taking down what you eat and the grams of protein,carbs, and fats {not all fats are bad}. Once you have recorded your diet for a week or two then look at that see where you are and where you want to be than adjust accordinly. It is immpossible to gain without increased intake and likewise it is immpossible to thin out without less intake. All eat green and workout 4-5 times a wk. I do a 4 to 1 split. Train for 4 days then rest one. I don't recommend this to new clients. Start slow and build up dont burn out. Hope that helps. Message me if you have any other questions.
Does that last part about message go for anyone? I could use some mass advice.
That is fine I love to talk fitness. I also love to help people reach there fitness goals.
Quote from: izik99 on May 03, 2013, 07:05:02 AM
I really just don't want to look like a lump this summer :D lol
Just stay consistent and don't worry about sweating :)
Keep your body sore, it means muscle is growing :)
The yoga im Doing makes me sweat more than anything I've done, the slowing down and focusing has really improved areas with more stability already than a few weeks ago.