Originally posted by trawets113One common misconception is that we can get "more muscle." You cannot. You have the same (probably less) muscle fibers you were born with. People who look like they have a lot of muscles have only increased the size of the muscle cell , which incidently runs the entire length of the muscle.
Does anyone know any good ways of bulking up the muscle while decreasing the fat. Cheers.
eat your Carbs before 3:00pm then only eat protien
use carbs like beans, milk You will get the carbs and still be adding protien to your diet
get your Vitiams and minerials at night greens salad No dressing No Cream with coffee
A Banana with breakfest and lunch
Eat smaller portions You will feel Energized
Start training Your brain to enjoy the feeling of Not being full
While your falling asleep repeat to yourself "Im tried of looking Like a Pear" Good luck ,Chubby
Originally posted by Matheww1000Now thats what im talking about and what do you class as proteins.
eat your Carbs before 3:00pm then only eat protien
use carbs like beans, milk You will get the carbs and still be adding protien to your diet
get your Vitiams and minerials at night greens salad No dressing No Cream with coffee
A Banana with breakfest and lunch
Eat smaller portions You will feel Energized
Start training Your brain to enjoy the fee ...[text shortened]... your falling asleep repeat to yourself "Im tried of looking Like a Pear" Good luck ,Chubby
When trying to increase the muscle size whats the best way to go about it do you know.
Originally posted by trawets113Go to the library and get a book on progressive muscle overload theory.
There is always one sarcastic muppet.
No seriously going gym every second day, just wondering if anyone had some proper good ideas to increase muscle size.
Basically each time you do a set with weights or on a resistance machine, push yourself a little harder than before.
Start by doing 8 repetitions on a weight that makes you feel like you could just squeeze one more.
Take a break of a couple of minutes while you work a different body part and then do a set of 9 reps on the same weight.
Next visit to the gym, start with 9 reps on the same weight and then 10 on your 2nd set.
Repeat this process over the next few visits to the gym until you're doing 12 reps and it's starting to feel like you could do 2 or 3 more.
On the next visit, increase the weight (next notch on the machine, or add 5kg if you're using free weights) and go back to 8 reps.
The process then starts over.
If you keep doing larger and larger numbers of reps your body will become accustomed to the motion of the exercise and you'll stop benefitting from it.
Increase the weight before you feel ready and you could injure yourself.
If you use free weights, always have someone assist you.
If you feel pain during your work out, stop immediately.
The best way to work out for muscle growth is to follow a "split routine" whereby you split your body into 2 sets of muscle groups.
e.g. Group A could be arms, back, thighs.
Group B could be shoulders, abs, lower legs.
Visit the gym every 3 days, alternating A & B.
This allows your muscles to repair themselves sufficiently between workouts, whilst retaining the strength and size they gain.
For more detailed advice or a personal fitness programme, consult a fitness professional at your local gym.
Hope this helps.
Originally posted by trawets113There are two ways to do what you want to achieve.
Does anyone know any good ways of bulking up the muscle while decreasing the fat. Cheers.
Basically if you do heavy fitness you will build up muscle. This will make you heavier. The more you train the lower your fat procentage will become.
There's a lot of but's to this though. For instance, if you train your stomach muscles, you have to train the opposite muscles on your back or you'll end up walking like a duck.
All the muscle you expand will start to go lame if you stop training. So that means if you ever want to stop, it's a process which can take years, or you'll end up all flabby.
The second way is cardio fitness. This involves light weight training (to tone the muscles) and lots of fast training (fat burning and cardio training on bikes etc.) to decrease fat.
In the begin you'll lose weight (as you lose excess moisture), then you'll stabalise or even gain a little weight (as your body increases muscle tone...which is heavier...and loses fat...which is lighter). Then, because you're training light and fast, you're muscles won't keep expanding and you'll start losing weight as you keep on losing fat.
Again, there are certain drawbacks to such training. For instance you have to keep track of your heartbeat and how long it takes your heartbeat to return to normal once you've stopped exercising.
It is, however, FAR more healthy than heavy body building (which is basically pumping as heavy iron as possible).
Should you want to do any of the above go to a recommended sport school and ask for a proper program! Get good advice and especially, if you're going to do cardio fitness, start slowly and build it up or get a health check before hand.
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On a side note:
Sporting 3x a week for a period of over 45 minutes a turn, will keep your body in excellent condition (make sure you sweat for at least 45 minutes a go at sport...that's the basic rule). It doesn't really matter whether you football, badminton or even play table tennis. It's getting the heart pumping till you sweat and keeping it like that which makes you burn fat. The fat burning process starts after 20 minutes of sweating.
If you can combine this with a healthy diet:
About: 6 slices of bread a day (good for the gland which helps the digestion process...I believe it's got something to do with jodium), 2 pieces of fruit a day, vegetables, non-processed meats and a lack of sweets, chocolate and fatty foods (but you can whole diets from the internet...)
Then you won't need to build up muscles and things, you'll be as healthy as you're gonna be anyways!
Originally posted by martin williamsThanks a lot. Thats what I was after.
Go to the library and get a book on progressive muscle overload theory.
Basically each time you do a set with weights or on a resistance machine, push yourself a little harder than before.
Start by doing 8 repetitions on a weight that makes you feel like you could just squeeze one more.
Take a break of a couple of minutes while you work a differ ...[text shortened]... ersonal fitness programme, consult a fitness professional at your local gym.
Hope this helps.
As usual Shavixmir has a great point.
It is always better to do resistance training (weights) in addition to cardiovascular training, than instead of it.
Your heart is your body's most important muscle, and sustained exercise over 30-45 minutes at 70-80% of your safe maximum heart rate (ask your gym professional about this) will keep it in tip-top condition.
Good to see people taking an interest in health, if you're willing to make an effort plenty of other people will make an effort to support ya, and i'm one of em.
Best way to build muscle mass is with weights, don't worry about how much you're lifting. What you'll NEED is a set of adjustable free weights, a bench with a leg curler is handy but NOT NEEDED.
Some people will tell you to do a certain number of sets and repetitions with weights, muscles don't understand sets and repetitions, the only thing they understand is the levels of intensity, and sets and repetitions are just a means to that end. You want to feel your muscles burn towards the end of the workout.
Lift with a weight that you're comfortable with, e.g, it's no good doing hammer curls (for your biceps), if in order to lift the weight you're throwing your shoulders back, or arching you're defeating the purpose of the exercise. You want to isolate the biceps, not the shoulders or back, it's an important principal, 'isolate the muscle you're working on'. So if you can only comfortably do 1 kg on the biceps, while keeping everything straight, that's ALL YOU DO.
The muscle groups you'll want to work on, are the vanity muscles (i'm not saying that in a bad way, it's just the terminology). The muscles that are going to be clearly visible, you don't need the others since i'm guessing your not aiming to be a pro athlete. You looking at working the chest (pectorals), arms (biceps, triceps), shoulders (deltoids), back (lats), Abdominals, quadriceps, hamstrings and calves, it's important to do the lower body with the same intensity, otherwise you'll end up looking disproportionate (i've seen it, and it looks terrible, big upper body on match sticks).
You can find the proper techniques for the following exercises on the net.
You can find others to, but i'm assuming all you have is 1) Your body 2) Set of handweights/free weights with adjustable weight & that you may have 3) Bench with barbell and leg curl (not necessary, but handy since it'll save you time and i'll explain why)
When you exercise a muscle just pick one of the following exercises.
Biceps; hammer curls, standing barbell curls
Triceps; Bench dips (just need a bench), dumbell extensions
Back; One arm dumbell rows (if you have a bench), if not do push ups with the elbows close to the body (should work your back)
Shoulders; side raises, standing barbell press
Chest; dumbell flyes, barbell bench press, no bench? Pushups, palms facing outwards (90*) hands further away from the body. should work the pecs (you'll probably find with the push ups, other muscles will come into it, that's fine as long as you target the muscle your after principally)
Now lower body;
Quadriceps (front thigh); leg extensions, no bench? dumbell squats, you could also do normal squats
Hamstrings; lying leg curls, could try squats but it's hard to isolate the hamstrings and minimise the use of the quadriceps for most people, ye has been warned.
Calves; standing calf raises, one leg calf raises
Abdominals; floor crunches, twist crunches, i get in a v and start doing crunches and twist crunches, if you get to used to doing it the normal way, you'll need to find ways to raise intencity. the main thing is to remember twist crunches you want to work the obliques as well.
Find a set of reps, you're comfortble with (Martin Williams has the right idea). Listen to Shav as well, backs important. May i also recommend sprints for cardio, absoloutely fantastic for raising the heart rate, if not, running is fine, swimmings also great for loosening up tight muscles. The most important thing though, and something a lot of gym rats forget is ALWAYS STRETCH, otherwise you'll loose ridiculus amount of flexibilty due to the weights and become far more injury prone, stretch all muscles and do so regularly. Hold the stretch for as long as possible, but A) if you're shaking you've gone to far, & B) Don't bounce at the end of a stretch all you're doing is hurting yourself. It's important especially if you're running, other wise you're going to pull your hammies regularly and it's going to put you off.
This post is getting damn long, but if you want any info on general nutrition or stretching i'm happy to help just ask in this thread. Some people can try to bring you down, but it's true that if you look better you feel better it's just the simple truth, just don't get too ambitious and hurt yourself, good luck.