Bodybuilders please help , i need people that know?!
Question: ok here it goes i been working out 5 times a week (monday-friday)one muscle per-day,
m-biceps ; t-legs ; w-chest ;t-shoulders , back , traps ; f- triceps
here are my questions:
1.should i do my workout and cardio at the same day its say i do my work out at 2pm and i do cardio at 6pm?
2.what happens if i do that?
3.should i only do cardio once a week?
4.if im working out like i said but i drink like two beers once a month is it bad?
5.eating layingdown at bed or sitting in the bed and eating is it bad?
6.i do this i do each day 7 moves example(concentration,barbell curl,etc) is that ok?
7. i do 3sets of 12 reps and then 10 reps per move example(concentration 3 x 12 and 3 x 10)i rest a minute or more at each set and i decreise the weight is that good?
8.how much time should i workout 45 min. , 1 hr 2 hrs?
9.is it good to work out 1 hr 30 min.?
im 19 yr. i weigth 143lb , i wanna lose love handles and a little gut and also be kind of big not huge and tone . thanks very much
Answers: ok here it goes i been working out 5 times a week (monday-friday)one muscle per-day,
m-biceps ; t-legs ; w-chest ;t-shoulders , back , traps ; f- triceps
here are my questions:
1.should i do my workout and cardio at the same day its say i do my work out at 2pm and i do cardio at 6pm?
2.what happens if i do that?
3.should i only do cardio once a week?
4.if im working out like i said but i drink like two beers once a month is it bad?
5.eating layingdown at bed or sitting in the bed and eating is it bad?
6.i do this i do each day 7 moves example(concentration,barbell curl,etc) is that ok?
7. i do 3sets of 12 reps and then 10 reps per move example(concentration 3 x 12 and 3 x 10)i rest a minute or more at each set and i decreise the weight is that good?
8.how much time should i workout 45 min. , 1 hr 2 hrs?
9.is it good to work out 1 hr 30 min.?
im 19 yr. i weigth 143lb , i wanna lose love handles and a little gut and also be kind of big not huge and tone . thanks very much
I am not a body builder personally but I am a personal trainer and have read much body building literature as I used to want to get into it.
1. if you goal is packing on muscle then limit your cardio to twice a week for no more than 30minutes per session. however if you have body fat to drop you're going to want to add in up to two more days on top of that. you can do both in the same time frame as long as you make sure to fuel up completely after workout. this means you'll need lots of carbs, protein and some fat.
2. DO WEIGHTS BEFORE CARDIO! the only problem with doing everything on the same day is you might be too tired to do any major cardio afterwards so you might want to try a 4 day split using two of your off days for cardio. or just keep your cardio light.
3. again, depends on what you need to do. too much cardio is counterintuitive to muscle gain so if that is your goal limit it to 2 days a week. to lose body fat you will need more.
4.alcohol is ok in small amounts but will not help you if you are competing and muscle lean down quickly. alcohol is metabolised by the liver as fat as well as the fact that it dehydrates you impairing your liver's function to mobilize fat to burn during workout because it must now devote some of its power to the kidneys so you don't get a toxic build up and die.
5. there is no proof that eating while laying down is bad or alters digestion in any way. just be careful not to choke.
6. 7 moves a day is fine but if you ever reach a point where you aren't seeing any more muscle gain you should rethink your approach and try something new
7. for max muscle gains you want to keep your number of reps low but number of sets higher (ex: 3-6 sets of 3-5 reps) with about a 2-3min rest between each set. this is because it takes 2-3min for APT to regenerate fully so your muscles can perform full power. you should be lifting heavy enough that you NEED this rest.
8 and 9. 45-1hour is sufficient workout time. its been scientifically proven that working out more than that doesn't really give you the gains you might think it would. in fact it may do more harm than good.
1 Cardiovascular and weights alternate days.
2 Three cardiovascular and three weigh workouts per week, cardiovascular is more important... no sense having muscles hidden under fat.
3 A few beers won`t hurt and what you eat is more important than your eating position.
4 30 mins per workout is enough, remember a good efficient intense workout is better than hours of useless reps.
5 Most importantly, you are young so work with light weights to develop good form and allow your ligaments and tendons to strengthen. This will help you avoid injuries and set you on a lifelong path of good health and fitness.
1. as long as your cardio isn't tearing down your muscles or preventing their regrowth you are fine doing them every day, and they will increase your fitness, endurance, immune system, and overall health (so it really depends how hard you go at them);
2. Worse case scenerio is that your muscles don't have enough time to rebuild themselves, but by doing cardio and your regular workout in the same day, you are likely to tear down your workout muscles more and see increased results as long as your muscles have appropriate time to regrow (I would do cardio before the regular though, as cardio tends to loosen you up and stretch you out in order to prevent/reduce sprains/strains/and other injuries)
3. I favor cardio at least three times a week, and even every day as long as you aren't over doing them (recovery time is around 1/2 a day, as opposed to a 1.5 days for lifting)
4. one beer a day actually has positive results as it acts like a minor poison and your immune system revs up in order to try and rid it, so two beers in a month isn't going to be any problem at all as long as you don't feel a little ill or sick when, or after, you drink them
5. eating in bed can be messy so I don't suggest it, plus its usually a good idea to exercise a little after you eat, jumping jacks or whatever, so if you are eating in bed and then trying to sleep after, I would suggest not doing it, otherwise it does not matter much where, or how, you eat as opposed to what you eat
6. as long as it is general exercise and not tearing down your muscles more than they can rebuild, you are fine... if you are doing easy enough sets to do every day, your muscles shouldn't be having any problems keeping up with that
7. if you feel it is doing a good job at tearing down your muscles and you are giving your muscles enough time to rebuild its good... it sounds like what you are doing should tear down your muscles well, the problem that I worry about is that you are likely giving a few select muscles a decent workout while neglecting most/some of the others
8. as long as you tear down your muscles it doesn't matter if you do so in ten minutes or three or four hours, the longer your workout the more endurance you are likely to build, but you should be building endurance during cardio and general body conditioning exercises/stretches rather than lifting
9. 20 minutes properly done will beat 1.5 hours not so well done... you should go for efficiency, quality, and effect, not time
jumping jacks will get rid of love handles in a hurry, as well as a gut, I'd also suggest pilates
If you are going for tone, weightless exercise techniques are fantastic (again pilates probably are the way to go)