Regaining muscle question below.?!
Question: I recently lost a lot of muscle after going through stupid diets (my fault) anyways I have reached my ideal weight and would like to now regain that muscle so I can have a more toned body (I would also like a 6 pack) thats my goal. How can I reach this goal without gaining fat, only muscle? I am a female BTW
Answers: I recently lost a lot of muscle after going through stupid diets (my fault) anyways I have reached my ideal weight and would like to now regain that muscle so I can have a more toned body (I would also like a 6 pack) thats my goal. How can I reach this goal without gaining fat, only muscle? I am a female BTW
Ok, here is what you do. You should start weighlifting, (and never go on the diets you see on TV). When you weight lift, do the muscular endurance style of weightlifting. Use weights that are about 45-65% for you max and do reps of 15-30 (most people only go to 20 but that is a personal preference.) Then when you start with your first set, it needs to be the lightest weight you are gonna use but with the most reps, then each set for 3 sets, increase the weight but decrease the reps.
EX Warm-up- 50% for 10 reps
First set- 45% for 20 reps
Second set- 50% for 18 reps
Third set- 55% for 16 reps
This way, you will get toned but not put on too much weight and you will burn a lot of fat and calories.
But, you still have a choice, you can do ciruit training (which is you do one set of all your exercises in a row, then you move on to the second set of all your exercises, then third.....) or you can do supersets (which is you do one set of an exercise of a muscle group, then do one set of an exercise of a second muscle group. Then you keep doing that until you finish all three sets plus warm-up). I recommend circuit training as it does burn the most fat, and super-sets are for mroe advanced lifters. But if you are an advanced lifter, than go ahead. Remember, you are aiming for high reps, low sets, and working out your total body, either through total body workouts everyday or through split routines.
join gym....u have to be in weightlifting