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Lose fat and Gain muscle
I'm a 23yr old guy & i'm frustrated because of my weight...as a child i used to be chubby, but i lost the fat round about 18, i did some weight lifting and the results were quite impressive...6 months ago i started developing a tummy & lately none of jeans fit "comfortably" like they used to.i think the cause of this is my hectic schedule because as a student & I'm continuously studying so i can't stick to my exercise regime-i actually stopped a while ago...but some say its genetic..
I want to be a hunk again, i want a 6pack and chiseled muscles...i'm thinking of taking supplements...how do i get back into shape???????
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Hey there.
First off, dont buy into the genetic argument. I guarantee you that you can have the body you used to.
First off, supplements are ok, but they are the icing on the cake. You need to start with a solid routine and diet. Really, I would not even bother with supplements (except whey) until you have these things laid out.
Second, dont try to gain muscle and lose fat at the same time. Our bodies are really built to gain or lose weight. That is why body builders have bulking and cutting cycles. During the weight gain period they eat a calorie surplus (they eat clean of course) and then they trim off any excess fat in the cut.
In your case you should start with a cut. The weight training goal in this phase is muscle mass maintance. You may still see some strength results if you are out of practice as your body adapts to weight lifting again.
So, set up your routine. I would always recommend basing it around big free-weight compound exercises... e.g. squats, deadlifts, bench & shoulder presses, BB or DB rows, etc. These will hit multpiple muscle groups, increase your natural testosterone levels, and give you a more "useful" kind of strength than isolation and/ or machine work.
Then you need to select a split. You have many options. You could do a full body routine 2 or 3 times a week, you can also split your body in 2 or 3 parts which you train on separate days e.g. push, pull, legs. Here is a forum where you can get ideas and also have your routine critiqued:
[Link](Mouse over link to see full location)
You can of course also drop me question if you like.
Apart from weights, cardio is extremely useful (and has countless other health benefits). Try to get in 3- 5 sessions a week of at least 20 minutes each (steady pace cardio- at a pace where you can just carry out a conversation while doing it). As you get better you can increase the time to 30+. Probably the best overall cardio machine at the gym is the stair machine. Of course, whatever you can stick to regularly is the best form of exercise :)
Many bodybuilders do fasted cardios. i.e. in the morining before breakfast to target the fat stores directly. I am not sure how much of an advantage this is, but its something to consider.
Then onto the diet. Aim for 4- 6 meals spaced out ever 3- 4 hours or so. Each meal should be designed specifically around what you are about to do. If you are going to be active the meal may be a big larger and containing more carbs. If you are about to take a nap, make it a smaller meal and stick to lean protein and maybe some essential fatty acids.
Eat sensibly, stick to wholesome non processed foods. Cut out all empty calories from junk foods, anything with sugar added, etc. Make sure you eat enough protein and create a calorie deficit. Dont aim to to go too quick, 1- 2 pounds a week is ideal.
Dont forget your essential fatty acids from fish, good quality oils, unsalted nuts (particularly walnuts), etc.
Some of the most common supplements include: whey (concentrate or isolate), creatine, glutamine, BCAAs, a multi vitamin, omega 3 or fish oil supplements (if you dont eat the stuff mentioned above daily), etc. These are all effective supplements.
Well thats it. Good luck.
Alin 34/m
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Take one scoop of Whey Isolate protein with 1 teaspoon of L - Glutamine and buy a mixing cup and take it with 12 fl oz of water, milk , or juice. you can buy all of these things at a GNC or a nutrition store. And you take it AFTER a workout.
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