People who are smart when it comes to physicall fitness please answer!?!


Question:

People who are smart when it comes to physicall fitness please answer!?

I'm 16 years old. A little over 5'7". I weigh 145 pounds. I don't know if that is good or bad? I don't have a lot of fat on my body but there is some there, a lot of it and most of it is muscle. I want to gain some real muscle when I work out. I was wondering if Cytogainer would help me without making me gain fat and if there is anything else I should be doing! Thank you!


Answers:

Unless you are lifting weights, you'll gain fat if you increase your cals intake. Simply take regular measurements of your chest and waist as weeks go by and you are lifting weights. If your waist is growing, cut back on cals. Strive for a 10 inch spread from waist to chest. To gain muscle, you must reach muscle failure in the 8 - 12 rep range...i.e., lift heavy enough weight so that you completely burn out in the 8-12 range. The day you reach 12 reps, add more weight...about 5% if possible. Try not to go up faster unless there isn't a 5% increment, such as in dumbels. Use a spotter on the bench so you can go to failure. If not, estimate one rep less than failure, rack the bar, then roll off the bench and over onto the floor and immediately start doing pushups until you cannot get off the floor. Split your routine into upper and lower body days.

Consume about 3/4 - 1gm of protein/day per pound of body weight if you are lifting weights...i.e., 145 gms. A protein supplement like EAS Myoplex varieties can help. Wait 48 hours to work the same muscle group to allow time for repair and growth. The split routine helps here. Be prepared for more ladies to come into your life!




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