You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Inquiring mind
- Thread starter Rachel1
- Start date
The trick, of course is to add muscle, not fat. So eat more, but keep your intake of protien and complex carbs high, while cutting out simple carbs. You diet should consist primarily of high protien sources (milk, eggs, meat, nuts, cheese, etc.) and fresh raw vegetables and fruits.
Exercise wise I have tried a lot of routines and had the best results with mostly short, moderate repetition workouts. Lower reps are extremely hard on your joints and connective tissue. For best long term results generally keep the repetitions in the 12-15 range for most exercises, doing only 2-4 sets per body part per session, and working each body part 2-3 times per week. Once a week I do a set or two of 6-8 reps for each body part, on one compound exercise, just to guage my strength. Try to do different exercises each session of the week. For example for chest you might do:
Session I: Flat bench press 1 set of 25-30 reps, 12, 6-8, 6-8
Session II: Flat Bench Press: 1 set of 25-30 reps
Incline bench press 15,12,12
Lying Flyes 12,12
Session III: Flat Bench Press: 1 set of 25-30 reps
Smith Machine Bench Press: 12,12
Incline Dumbell Press: 12,12
Try to add 5 pounds every week to each set. If you don't make the desired reps drop back the next week and then try to add again the following week. Your entire workout should only last 40-60 minutes. Cardio should be done 1 or twice a week, 20-30 minutes on the stairmaster, or a 3-4 mile run (should take 20-30 minutes). Do the cardio on a day you don't lift and take at least on day a week completely off.
Hope this helps.
Exercise wise I have tried a lot of routines and had the best results with mostly short, moderate repetition workouts. Lower reps are extremely hard on your joints and connective tissue. For best long term results generally keep the repetitions in the 12-15 range for most exercises, doing only 2-4 sets per body part per session, and working each body part 2-3 times per week. Once a week I do a set or two of 6-8 reps for each body part, on one compound exercise, just to guage my strength. Try to do different exercises each session of the week. For example for chest you might do:
Session I: Flat bench press 1 set of 25-30 reps, 12, 6-8, 6-8
Session II: Flat Bench Press: 1 set of 25-30 reps
Incline bench press 15,12,12
Lying Flyes 12,12
Session III: Flat Bench Press: 1 set of 25-30 reps
Smith Machine Bench Press: 12,12
Incline Dumbell Press: 12,12
Try to add 5 pounds every week to each set. If you don't make the desired reps drop back the next week and then try to add again the following week. Your entire workout should only last 40-60 minutes. Cardio should be done 1 or twice a week, 20-30 minutes on the stairmaster, or a 3-4 mile run (should take 20-30 minutes). Do the cardio on a day you don't lift and take at least on day a week completely off.
Hope this helps.
dswithers
Thanks alot for the information. It has helped my inquiring mind a lot. I have a queshtion though. Speaking of carbs, If I have any carbs it is mostly wheat bread and pasta. My queshtion though is eating pasta bad for you if you are trying to gain muscle.Even though carbohydrates is what gives you energy. A friend of mine ate really only pasta and exercised, and she looked great. Lost weight and turned her body into muscle!
Thanks alot for the information. It has helped my inquiring mind a lot. I have a queshtion though. Speaking of carbs, If I have any carbs it is mostly wheat bread and pasta. My queshtion though is eating pasta bad for you if you are trying to gain muscle.Even though carbohydrates is what gives you energy. A friend of mine ate really only pasta and exercised, and she looked great. Lost weight and turned her body into muscle!
Each individual has a different tolerance for carbs, and it also varies by your activity level and age. If you have a good metabolism and are active all day, you can tolerate a lot of carbs without gaining body fat. If you have a slow metabolism and a sedentary lifestyle, you may have to watch your carb intake very closely to keep your body fat level under control. You will have to experiment some to find what seems to work for you and then fine tune it as you go. I noticed that if I make it to the gym 6 days a week my body fat level is slowly declining, but if I cut back to 4 days a week my body fat level starts to slowly increase. You have to find the right balance of diet and exercise for you. Beware of anyone who thinks they have a one size fits all definitive answer for any health, fitness or diet question!