Good lifting plan?

[EricMM 0]

You're possibly using shitty form, as previously mentioned.

 

Regarding your bicep curls, are you smoothly and slowly raising and lowering the weight? How far do you extend your arm?

 

People who only life 4 or 5 reps are just psyched to be lifting so much weight, they do get muscle because they ARE exercising, but it's not the best, it's really not.

 

Also, it is physiologically impossible to "turn" fat into muscle. That's not what happens. One is "fat", one is "protein". They are two different things. Your body will adjust to the minimum amount of muscle needed to lift what you are lifting, and it will grow to the maximum amount of size possible due to the calories you are consuming. Thus, if you don't lift and eat a lot, you'll gain fat. If you lift and eat a lot, you'll gain muscle. If you lift and eat an AWFUL lot, you'll gain both. if you Eat less and lift, you may lose weight but gain muscle due to your body NEEDING the muscle.

 

Ultimately, however, its much easier to EITHER lose fat OR gain muscle.

 

If you're trying to get bigger, lift and eat a lot. If you're trying to slim up, exercise and eat less.

[Black Lushus 0]

Yes well I'm going to give my routine a chance doing 3x8 today. I guess if I can't do it then I'll just lower the weight a bit.

I went to Judo practice yesterday and we had a hard grappling practice and I puked afterwards. Today I feel like I did a full body workout. So my muscles are getting a workout in Judo to.

 

you may other health issues going on Dama, heart issues, blood pressure and such...have you seen a doctor lately?

[Matt Young 0]

Yes well I'm going to give my routine a chance doing 3x8 today. I guess if I can't do it then I'll just lower the weight a bit.

I went to Judo practice yesterday and we had a hard grappling practice and I puked afterwards. Today I feel like I did a full body workout. So my muscles are getting a workout in Judo to.

 

I understand. For the record, I wasn't saying like, "Hey wow, look, I'm better than JR!" I was just legitimately surprised that you weren't lifting a lot more than I have been in every area.

 

And Lushus, I incorporate squats and other lifts at times, but the preceding is what I try to fit in every time. It's weird. My legs are still pretty skinny, yet I can do 3 sets of 500 lbs. on the leg press without much trouble.

[EricMM 0]

Again the question is, are you doing them properly.

 

I'm doubting you only because you say you haven't been doing it long.

 

dama: you might just be poisoned by lactic acid.

 

Try fucking resting.

 

Growing muscles is damaging and healing. if you're not healing you're not growing.

 

I mean REST, for like two or three days.

[Black Lushus 0]

dama: you might just be poisoned by lactic acid.

 

Try fucking resting.

 

Growing muscles is damaging and healing. if you're not healing you're not growing.

 

I mean REST, for like two or three days.

 

my routine was lifting Monday, Wednesday, Friday with cardio on the other days.

[Matt Young 0]

I do 2 days on, 1 day off when possible, following the routine I wrote out. I work in cardio for warm ups and such, but I try not to do too much since I struggle enough to consume the appropriate amount of calories in order to simply maintain my weight at this point.

[Damaramu 0]

The main problem with puking at Judo was that there is no air conditioner or fan in our gym and it's 95 degrees outside. I was dehydrated b/c I didn't actually puke I just had serious dry heaves.

About the muscles not recovering...yeah I might need to rest more. But it's hard to lift and do Judo but I want to lift.

 

My main goal is to slim down and lose the gut but get stronger. I don't care about having big pretty muscles. I just want to be stronger and be defined. But I mean I don't want to walk around looking like HHH. But i would like the muscle to be defined. Besides I need endurance for Judo so I can't walk around with a ton of muscle on me anyway.

[Damaramu 0]

Yes well I'm going to give my routine a chance doing 3x8 today. I guess if I can't do it then I'll just lower the weight a bit.

I went to Judo practice yesterday and we had a hard grappling practice and I puked afterwards. Today I feel like I did a full body workout. So my muscles are getting a workout in Judo to.

 

you may other health issues going on Dama, heart issues, blood pressure and such...have you seen a doctor lately?

 

My family has a history of heart issues but my blood pressure is absolutely normal. Like I said. It was dehydration.

[EricMM 0]

Dehydration is awful.

 

Talk about limiting muscle growth. Talk about limiting EVERYTHING...

 

You want to slim down?

 

Eat less, just keep working out...

 

Lots and lots of Cardio, some weights.

 

You'll slim down.

 

Buy a bike, use a bike, lose the car.

[Damaramu 0]

I actually do have a bike. But I'm getting used to riding it again. Whoever said "it's like riding a bike!" was a liar. I can ride it decent but I need to get used to riding it while having my laptop on my back.

 

Yeah the dehydration was a one time thing. I don't get dehydrated at the gym because I have this liter bottle of water that I carry around with me all day and drink. And then in between different exercises I go take a swig from the water fountain.

It was just yesterday I was at work all day and didn't get much water so that combined with the heat and the grappling made me sick. It probably won't happen again.

 

Some weights? Hmm so maybe not lift as much as I am now? Or am I on a good track? I'm trying to do more and more cardio as well.

[EricMM 0]

Trying to lose weight means you want to cut fat, cut calories, and keep your heartrate up for like an hour as often as possible.

 

Don't slack on your lifting, but don't tire yourself out, just maintain what muscles you have. You burn calories better working your heart than your freakin' biceps.

 

Was I you, I would work the six major muscle groups, Chest, Back, Quads, Hams, Lower back and Abs.

 

For me thats Bench dumbbell press and chest dips, seated rows on machine and pullups, barbell squats and lying sleds, Seated Leg curls and weighted extension, then sit ups and leg raises.

 

Shouldn't take TOO TOO long, and spend the rest of the time on the treadmill, or in the pool, or elliptical, or whatever you like to do to exercise.

 

No more pizza. Eat more greens. Cut the fat, less soda, you'll lose weight.

[The Niggardly King 0]

I'm finally taken advantage of my pool and I'm swimming 1000-1500 meters every other day. I also do some lifting every day. Nothing too serious... as I already have the mass that I want, just want some better definition.

 

I stretch everyday, that's a big thing for me... one of the reasons why I haven't been injured.

[Damaramu 0]

Well I got virtually no sleep last night and I dehydrated at Judo, and my arms and legs are tired from Judo, so I've decided to rest today and lift again on Friday(i have judo thursday).

I lifted Saturday, rested Sunday, lifted Monday, Judo Tuesday, so I'll rest today.

Everyone(not just people on this board) are harping about how important resting is to development so it sounds like I should rest.

That and I may still be feeling the effects of my dehydration because I went to eat a sandwich for lunch and could barely keep it down.

[EricMM 0]

Maybe you're just sick.

 

Dehydration, exhaustion, these all tax your immune system...

 

Take a week off, drink incessantly...

 

I dunno how to say this exactly, but you want to be peeing clear at all times.

 

Yellow pee is dehydrated (unless you JUST ate veggies) pee.

[Black Lushus 0]

Have you seen a doctor lately?

[Damaramu 0]

I don't have health insurance so it would be expensive as hell to see a doctor.

I'm just exhausted and I got dehyrdated yesterday. I just need to recover.

My gf is making fish for dinner and I'm eating that with lots of broccoli. So there's my veggies and the fish is good protein.

[geniusMoment 0]

Why don't you get a trainer from your school's gym, working out with a trainer really will help more than any advice you get here.

[EricMM 0]

You are supposed to have more servings of veggies than meat in your diet each day, and more combined servings of fruits and veggies than grains.

 

You think your muscles do not need nutrients??

 

and I give good advice, another good spot is

 

www.exrx.net

[Black Lushus 0]

Why don't you get a trainer from your school's gym, working out with a trainer really will help more than any advice you get here.

 

because no one here works out or has had experience with this kind of topic in anyway...

[Damaramu 0]

I like bannanna's. I eat a bunch(ok not a real bunch but the stuff you get at the store) every two days or so. I think that's usually two pounds.

It's hard with the vegetables because the only ones I really like are broccoli(raw not cooked) and salad with romain lettuce. I guess celery is alright. It doesn't really have any taste but I don't really like the texture. Celery with peanut butter(protein) though is good.

[sfaJack 0]

I believe celery is pretty much worthless from a nutritional standpoint. Do you like cauliflower? It goes well with broccoli; I steam those two together all the time.

 

A good rule of thumb in regards to fruits and vegetables is to get all of the different colors. Red (apples, tomatoes), green (leafy veggies), yellow (squash), etc...give it a shot. You might be surprised at what you like.

[EricMM 0]

Celery MIGHT be healthy if you ate the LEAVES.

 

Eating a plant's stem is never going to be nutritious.

 

It is, however, a negative calorie food, (without the Peanut Butter)

[geniusMoment 0]

Why don't you get a trainer from your school's gym, working out with a trainer really will help more than any advice you get here.

 

because no one here works out or has had experience with this kind of topic in anyway...

There is a big difference between getting advice from someone one on one, someone who will be better able to evaluate his form and develop a thought out plan and getting advice from a bunch of people over the internet who have never even seen him workout. Plus, a trainer would push him to do better and make sure he didn't slack off, something we can't do.

[Damaramu 0]

Well a debacle with a stray dog and the owner coming to retrieve her has left me missing Judo and unwillingly getting another day of rest.

That's two days in a row after working my body hard on Monday and Tuesday.

I go back hard tomorrow though and we'll see how my body responds to the rest.

The Judo is arguably harder on my body than weight lifting so it's probably going to respond well.

 

Then I get a semi-day of rest Saturday. I'll be at the amusement park all day...so I'll get a decent walk in.

 

I'm wondering if I should rest Sunday though b/c I'll be lifting weights Monday, Wednesday, and Friday with Judo on Tuesday and Thursday. Maybe it's a good idea. Or is it alright to do a cardio/aerobic workout everyday?

[CanadianChris 0]

You should give your body one complete day of rest every week, minimum.

[EricMM 0]

I recommend resting alternating days any time you are making yourself sore from lifting/using muscles.

 

If Judo gives you burn, rest the next day.

 

I'm not saying you can't go running tho.

[Damaramu 0]

Ah ok. So cardio everyday? Ok.

 

We were talking about building lean muscle like a triathlete in the MMA folder. How do you go about that as opposed to bulking?

[Black Lushus 0]

a proper diet, as has been mentioned numerous times in here now. Less cheeseburgers, more veggies.

[Damaramu 0]

I barely eat cheeseburgers and pizza!

I usually eat chicken or fish. I just don't eat a ton of veggies.

[randomguy 0]

Blah. let me add my 2 cents. For the record I'm 5'10'', 165-170 lbs, pretty cut, bench 240+, etc etc...I'm in shape. I'm not big and people usually guess I am in the 150 lbs range but I am dense.

 

Diet: Eat a variety of stuff that isn't crap. It really is that simple. You don't need to go berserk on protein shakes or some shit like that end and end up with blimpy gym muscles. It's really pretty obvious what is healthy and what isn't. Vegatables, whole grains, some fruits, chicken and fish, etc. You don't have to try to get all crazy counting carbs or whatever - the key point is say no to shit you know is bad. No soda, no dessert, no empty calories.

 

Reps and weight: High weight with low reps will make your muscles large and strong for short bursts but undefined. Low weight at high reps will make your muscles less strong but leaner, more enduring and more cut. I do pyramids, which is start at low weight high reps, work up doing less reps and more weight, then back down. For example do 15 reps of a bench press at 150 pounds, 12 at 180, 6 at 220, then back to 12 at 180.

 

Abs: If you want abs you have to lose fat, period. Crunches don't help you lose fat any better than any other excersize, and large abs underneath far looks like more fat. If you want super-defined abs obviously you need to work them, but losing the fat is far more important.

 

Muscle and weight loss: Muscles burn energy by being in a state of tension. Lean muscle will burn energy but all muscle will. (More than fat obviously) If you want to lose weight and look cut focus on more reps, less weight.

 

Random other: The most important thing is stick with it. If your body is telling you to stop listen to it, but try to push yourself within reason.

 

Free weights are MUCH MUCH better than machines. Anything you can do without a machine do without a machine. Machines are good at isolating muscles which is good if you are a body builder and bad if you are anyone else. There are other reasons to use machines (like safety, convenience, etc) but free weights are a much better workout. Free weights force you to use a lot of different muscles - stablizing muscles, the muscles you use to get the weights into position, etc. For example military press with two dumbells is a lot harder than miliary press with a bar, which is in turn much harder than a machine. Because with two dumbells you have to use both arms equally, have to get the weights into position, hold them there, etc.