body figure

[RumS12]

hey i probly know there is ten thousand topics on this already but...

 

ok i want to know how to gain muscle and loss fat. i want a lean cut body but if i loss all my fat that leaves me with little muscle, so how can you do both loss fat and gain muscle at the same time, also i do not want a bug bulfy body but more of a body like bruse lee

[Kaminari]

Well, here are my suggestions:

 

For mass/strength: Lift a weight that you can do a maximum of 6-8 times, and do 3-5 sets. Start out doing this every other day, as your muscles won't be used to the strain.

 

For definition/tone: Do 12-15 repetitions, 3-5 sets of lighter weights.

 

While lifting, rest one minute inbetween sets.

 

Warm up before and after a workout, and include a 20 to 30 minute run in your workout. If you have a heavy bag, use it. Try to hit it as many times as you can, no matter how weak your hits get from fatigue, for three minutes non-stop. Rest for a minute and repeat two more times.

 

You should eat a LOT of protein (very inportant for muscle growth) and vegetables/greens (like salad), and cut out sugar (as much as possible) and lower your intake of carbs (you still need carbs, but a lot of your energy will now come from protein).

 

Hope that helps.

[Hudson]

Well, I tend to go with the old school of thought which is:

 

Gain mass: Take in extra calories

 

Lose weight: Reduce calories

 

Now, obviously this would make gaining weight and losing body fat at the same time absolutely impossible to do under normal circumstance. That's why there you'll hear about people either "bulking", wich is putting on muscle mass, or "cutting", which is reducing body fat.

 

So my suggestion is to first find yourself a good diet plan. It should include plenty of carbohydrates in the morning, and less in the evening, and protein at each meal. Diet is the most important part, believe me.

 

Next you need a good workout plan. There are plenty of books and resources available on this, find one that works for you. I would suggest going to https://www.bodybuilding.com - they have a great amount of knowledge there.

 

Then, when you have gained sufficient mass, you just need to start cutting calories and doing lots of cardio. That will let you get to your target body fat and you'll be lean and mean.

 

And I know I mightve made this sound easy in those few paragraphs but make no mistake, it's extremely challenging to get into great shape like that but the payoff is great.

[Rich67]

It's hard to "gain muscle while losing fat". Those are two different types of programs that can conflict with each other. Hudson put it the best. Do a bulking phase to gain the muscle, then hit the cardio with an easier weight lifting plan to lose the fat. You will lose the fat quicker since you have extra muscle to assist with calorie burning. But to lose fat and gain muscle at the same time can only be accomplished easily by taking steroids. Bruce did a lot of cardio, and a lot of unconventional weight training- bodyweight exercises, machine work, etc. Bruce had good muscular definition but wasn't seriously muscular-in the sense of the word- he just looked that way because he had seriously low bodyfat.

[VinnieDaChin]

ehhh, it can be done without too much difficulty. (hard work, on the other hand....) lift around 8-10 reps for the best MUSCLE SIZE GROWTH. (theres a post somewhere around here where master jules talks about the different reps and what the do- its really good.) run every day for fat loss. eat a well balanced diet. its not that hard, really... you just have to get in to it.

 

you can also gain muscle without lifting heavy, or at all, by doing body weight exercises, low weight circuit training (not recommended if just starting out, but talk about fat los...) or something like that.

 

to dispell some myths- you can gain muscle while losing weight because you lose weight as you run every day becasue your body burns up those fat reserves, but eat protein and lift and your body will grow its muscle because it suddenly needs more muscle mass than it has. for 95% of the population, thats as complicated as it gets.