Lose weight and gain muscle?!


Question: i need to lose weight and gained muscle i want bigger biceps and a stronger chest any advice on how i can do it fast?


Answers: i need to lose weight and gained muscle i want bigger biceps and a stronger chest any advice on how i can do it fast?

I'm no expert, but here are some tips that I think would help.

First of all, if you eat a lot of sweets or extra sweets (like candy, cake, cookies, soda, etc...) and junk food, DECREASE your intake of those foods! That will definitely help you lose some fat.

For exercise, I would start out doing cardio with running, just for warm-ups, for 20-25 minutes. this will get your heart racing. After that, stretch appropriately, and lift some weights. Free weights or machine weights, it doesn't matter. But you have to make sure they aren't TOO heavy for you, because then not only will you get tired a lot faster, you will strain your muscle tissue! With your weights, do a few sets of bicep curls (with short pauses in between), and make sure you do them at a slow pace. I know for sure that if you do them at a slow pace, you will build more muscles (I avoid doing that too much, because I'm a girl lol). Push-ups will also help you build arm/chest strength, and it even helps work your abs too. If you can do pull-ups, then those are good for your abs and core as well.

I was told that you should do cardio 2x a week and weights (strength) 3x a week, but if you already work out, just try to vary your cardio and your strength workouts, and that will help you lose weight and build muscle.

Oh yeah! Also, don't forget to eat protein. Protein helps build muscle. If you're into it, you can try eating those protein shakes too if you want, but if you don't workout, those shakes will just be extra calories and won't do anything good for you.

Hope that helps!
Yeah, I may be a girl, but hey, I love to read & learn about this fitness stuff, and that's what I know. =)

exercise

Pushups and Situps..try doing the situps with your back ona small ball, so you can extend backwards and forwards.

Met Rx

lift 3X a week

jog 2X a week

eat 5 meals a day, (dont eat after 6pm)

2 of the meals Met Rx



you will be suprised how quickly you get ripped





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