Beginner- Workouts

Because if it’s muscle gain, I’ve not made much progress. My diet seems o.k. I eat protein and keep my carbs low. I seriously think it’s my weight because as I lost weight I’ve began to look more ripped. Now, should I lower my protein intake to lose weight? Should the carb ratio stay the same or decrease as well? Weight lost here, not muscle mass.

You need both. That is why it is necessary to have a weeekly fitness routine that includes cardio, strength training, and flexibility, as far as the exercise part goes, and also a good nutrition plan. You should not lower your protein intake to lose weight. If you are in need of a better nutrtion plan, and even a great exercise plan, you may want to look into the P90X routine. It’s on infommercials all the time and it’s an extremely popular and effective routine that you can do at home which is created by Tony Horton. It includes 12 exercise routines, as well as a great nutrition plan. BeachBody offers the whole system for just $120, which is an amazing price for all that! I have a BeachBody online store, if you would like to check it out: http://www.CoachMirdza.com

Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!

Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Proper Nutrition:

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.

But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Weight training The Abdominals:

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight?” Of course, they say “no.” How about your chest, 50 reps with no weight? Another no. I then ask, “Then why would you do that with your abs?”

Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals

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How much weight can be attributed to muscle gain when a woman begins a resistance training program?
I started a resistance training program about 3 months ago, but I am gaining weight. I am not sure if it is muscle, water retention or fat.

It would depend on the age of the woman. A younger woman would heal faster and do more weight training sessions (like every other day) while an older woman would have to wait for DOMS (Delayed Onset Muscle Soreness) for a few days and could only resume weight training every five days, as soon as all the soreness is gone.
Usually, in your 20s, you’ll need a day or two of rest, in your 30s, you’ll need two or three days, in you 40s, you’ll need three or four days…in your 50s, you’ll need four or five days…and so on. Older people do not experience soreness longer, they just have to wait longer for the healing/repairing to start. It’s not even a problem to have to wait for DOMS, you can just do aerobics in the meantime. The most important part is that as soon as the soreness is gone…you have to go at it again. Your body got stronger to adapt to your need but if you don’t take advantage of it, your body will adapt again and get rid of it in a couple of days (use it or lose it).
I helped that guy once who could not progress because he did weight training once a week. A week was enough for him to push his muscles beyond their limit, damage the fiber, have to heal stronger, get sore, then lose it all since he would not use it fast enough. Very frustrating to get sore every week and not progress. I just had to tell him to use his muscles AS SOON AS they were not sore so he could maintain them by using them or improve them again by pushing them. Now, he’s doing weight training every 4 days and he’s progressing nicely, forgetting about the 7 days week calendar that usually gets in the way of your body clock.
Other people will not progress because they don’t even wait for DOMS and exercise too early and too much so their body can never have time to rest and heal stronger. You DO NOT get strong while exercising…you get strong by healing and repairing stronger.

I would depend if you push yourself hard or not so hard which would be based on the threshold of pain when experiencing soreness.

It would depend if you decide to get sore every time, building muscle mass every time and healing stronger every time or if you decide to be sore only one out of two times, so you do the same reps and weights and do not add reps or reduce reps and add weight one out of every two times, just to confirm that you healed strong enough so you don’t have to get sore this time and heal stronger again. I like this method because it’s a way to let your body know that sometimes, it’s enough and it’s doing a good job at healing stronger. Otherwise your body might burn up when it’s NEVER enough because you’re pushing ALL THE TIMES!

It would you depend if you’re doing weight training on all your muscles, including the calves, the hip adductors and the hip abductors or if you’re just working the main muscles. Also is you’re doing calisthenics, or adding free weights or using gym machines…

I can tell you that in my case, I did weight training for 3 months, every 5 days (18 whole body sessions, calisthenics and free weights + the Thigh Master and exercise tubing). My weight did not change (122.6lbs and still 122.6lbs three months later) but I lost 2% of body fat percentage so I got thinner and went down a dress size (I used the body measurements method).
I was not looking to lose weight, I just wanted to focus first on eating healthier (not a low calorie diet) and getting back in shape. My strength tripled on the small muscles (abs, triceps…) and quadrupled on the big muscles (quads, gluteus…)
During those 3 months, I also did aerobics (walking/jogging + bicycling + swimming) and I ate more to have enough energy to exercise. For all my exercising (both aerobics and anaerobics), I used 27,000 calories (a daily average of 300 calories expenditure) and since each pound of fat reserves is 3,500 calories, I would have gained 7.7lbs if I had not exercised (but of course, I would probably not have eaten so much, if I would not have needed all those calories to exercise).

It is logical to assume that if I lost 2% of body fat percentage and maintained my weight, then I probably gained 2% of muscle mass by losing fat reserves with aerobics and gaining muscle mass with aerobics and weight training. Plus, as you replace one with the other, you get obviously thinner, stronger and can actually see the muscle definition. At 122.6lbs, 2% would be almost 2 and a half pound of muscle mass gained in three months.
Again, if you’re younger, you’ll have to do weight training more often than every 5 days (as soon as you stop being sore, otherwise you lose your recent progress in a couple of days) so you could gain muscle mass faster.

I wish you the best.

Edit:
I don’t care about my weight. If I get thinner, stronger and get 2 and a half pound of muscle mass, my metabolism will go higher. (35/50 calories/A DAY for each pound of added muscle mass),
So…I’m thinner, stronger AND I can eat more? I think that is well worth an hour of exercising daily.

About a month ago I started an exercise program where I am running about 3-4 times a week. I have noticed my weight has increased about 3 pounds. My appetite has increased a bit from the running but I don’t feel like I look fatter. Could my weight be increasing due to muscle gain? Or am I just not noticing the fat gain as much due to the fact that I look more toned? Any advice would be helpful.

Yeah, weight loss and gain can be deceiving.

It is absolutely possible that you are gaining weight because of muscle. Just keep yourself in check. Weigh yourself once a week, preferably naked if you can, on the same scale, and at the same time of day.

Also, look at your body and take notice of how you feel in your clothes. This is a good way to tell if your body is changing. If the clothes feel looser, then you know you’ve been losing fat.

Just hang in there, it might take time for the results to show. Good luck!

This is my next update of my muscle gain progress at just about 5 months of lifting and trying to bulk. its really hard for me to gain weight and muscle mass so it takes some work. i’m 16 years old (birthday was last month). i’m 5ft 7in and weight about 120 lbsi’m white-not hawaiian even though i live in hawaii and i’m not asian! i just dont show my face in my vids so people dont know who i am! heh but if you got any questions just message me

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im recovery from an ED and not rly supossed to work out. …what are some simple things to do to help gain muscle…..other than a diet high in protien?

Try doing some push ups and sit ups. If push ups are too hard for you do them on your knees. This should help you get started slowly. Good Luck!

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I asked around, some of my friends told me, to get the best muscle gain, is you are suppose to feel a burning feeling when you workout.

And some pain and burning sensation the next day.

Is that true? I thought that would be considered over training.

true. workout until the muscle groups you are using feel either tight and tired. or limp and tired. and if youre not sore the next day you didnt do nuthin. dont act like u havent heard ‘no pain, no gain’

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He’s trying to gain a lot of muscle, and use it as a steroid I guess? I would like a link of something that shows the side effects on a male. Thanks a lot!

Nolvadex is used to prevent the side effects of steroids. If he’s taking it then it wouldn’t be a good idea for him to stop taking it. He might end up with some pretty undesirable side effects.