Questions about fittness?!
Question: So heres the deal I just got done loosing some weight and I am now skinny but I want to start gaining muscle but dont know were to start because I heard that you have to rest some days and workout different muscles every day, and should I stop doing cardio exercises completely or should I still run every now and then.
Answers: So heres the deal I just got done loosing some weight and I am now skinny but I want to start gaining muscle but dont know were to start because I heard that you have to rest some days and workout different muscles every day, and should I stop doing cardio exercises completely or should I still run every now and then.
You do not have to stop cardio completely, but slow it just enough to maintain good shape and keep your metabolism up to speed.
You lost weight on a simple equation: burn more calories than what you consume in a day. By exercising and eating the right foods at the right times we condition our bodies to speed the metabolism that brakes down the rich source of energy stored in our fat cells.
Now, for your new plan the equation is the opposite: there has to be a surplus on calories eaten than what we use in a day. But do not worry about gaining fat again. Your metabolism is working fast and you have conditioned it to burn fat and not store it. You will also be eating food rich in protein to produce muscle mas, and complex carbohydrates to keep glycogen levels high to give you the energy during your workouts. So eat up and enjoy your steaks and baked potatoes that your body will never store protein as fat, but will create more muscle on your lean body. And more muscle on that lean physic, the more calories your body burns!
Ok, first of all, yes, you do need to spilt your routines up. Second, do cardio, but only HIIT (High Intensity Interval Training). This way, you will burn bodyfat, but retain your muscle mass. Do this only 2 days per week.
To address the mass issue, lets start out with the basics. I would recommend getting your maxes for the major work-outs that you do. The best rep range for hypertrophy (mass) is 8-12 reps: 65% of 1RM (1 rep max) for 12 reps, 70% for 10, and 75% for 8 reps. Always do a pyramid scheme where you decrease the reps but increase the reps for each set. Second since you are starting out, i would recommend only doing 2-3 exercises per bodypart and 3 sets per bodypart. But, the exercises for each bodypart are too numerous to list all on here, so i would recommend buying a bodybuilding book (even though you may not "bodybuild", it offers really goo advice).
you should still run, not daily if you want to gain a good amount of muscle. the amount of running is up to you. when you have free time, go out and run. for lifting weights however.
i know you want to get a six pack first haha =P
so first of all the abs
how u get them is do leg lifts. sit ups and crutches ive tried, but leg lifts seems to be more effiecient.
rest it for two days and do it again. or in random times if you want to go work out your abs, go do that.
for upper body, lift weights. dont lift anything you cant lift over 25 times. even if you do 10 pounds or 15, muscle will build faster the more times you lift.
if you do like 10 times and rest vs 20 times and rest
the 20 times will cause better result and over a period a time, lets say a week you can upgrade to a new weight set.
i know this because i lifted heavy and it just boosted my ego and made me feel good that i can lift this much, but i just got stuckc at that weight and doing lower weights many times works faster and its easier.
upper body rest is like two days. do not work them out the day after, abs you can but not upper body.
for lower part do jump squats. your thigh muscle is the largest muscle in your body and the more muscle there is there, the more fat you burn, the less you need to run. the more you get to work on your strength.
workout every part of your body or your body wont look even. your back is important to develop. i know this because i dint work out my back and i have scoliosis and i have back pains. so takke care of you back and get it stronger.
i have a strong abs, six pack, and alright upper body, but if you dont have the back for support, you're the weakest person out there.
and remember, the more lifts and the more reps, the more resistance you have on doing something, the faster and stronger you muscle will become.
Now, don't worry so much about eveything you hear. Of course you can still run and exercise, and also do weight training. You can work all the muscles that you can without overworking them, so that you can prevent any muscle strains. Start out at a slow pace (running, weight training, & etc.), and work everyday towards getting better. Do as much as you can in one day. Work hard until you can feel the burn in your muscles. You should feel it, and you should know when to stop working.Just be careful, don't push yourself too hard the first day.
Good luck. :)