Weightlifting tips?!
Question:
Weightlifting tips?
i'm 6' and 180-ish. i'm not fat but i'm just thick haha. i fill out my body but i don't have much definition on my front side. i would appreciate anyone with good work out tips or anything that i can take (not steroids) to achieve this quicker. i eat healthy and with good portions so i just need the work out part. unless you have a really good diet that doesn't stress.
Answers:
Well you have to decide whether you think you need more muslce mass or whether you just think you should tone up (lose body fat). Going by your weight and comments.... I would suggest you tone up and reduce your body fat levels first as that will get you inspired to obtain more mass... lol.
OK so the sort of thing you need ot do is cardio.. about 3 times a week.. maybe 4.. and do something like rowing or cycling at a reasonably high intensity for 45 minutes... Cardio induces oxegenation of your muscles and burns energy so it is about working your heart rate... for example, use this formula (220-your age) x 100% = Max heart rate.
During cardio the most effective way to burn fat is to use a heart monitor and keep your heart rate oscillating at intervals between 60% and 85% throughout... this is known as interval training.
Now to make sure your msucles are firm you need to work out with resistance training about 3 times a week. To tone up.. you do 4 sets of high reps (15 or so) with moderately difficult weights. Do squats, lunges, bent over rows, deadlifts, shoulder press, bench press, bicep curls, tricep kickbacks and crunches. It is best to get a program written just for you.. but those will be a good start.
After you have doen this for about 4 months you will be addicted to it because you will notice your shape shifting around.. but you probably wont lose any weight... but you will fit into a pants size smaller than before and people will start to comment on how good you are looking these days... by then.. you will prolly want to increase your mass...cause 180-ish is not so heavy for the muscular speciman that you will become.
You can increase your protein intake to aid this process... but avoid carbs as much as possible... and lay off the beer, soda and pizza. You can never get enough protein.