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2003/04/15, 11:05 AM
I signed up to the program yesterday, as well as my friend. He is on the "weight loss/definition" program and I am on the "gain muscle mass" program, but when i looked at both of our workouts, his were obviously high on the reps, like in the 20's, then 16's, etc. But I looked at mine, and a lot of mine were high on the reps too. In the past I have not had a specific workout, I just generally knew what I was doing, but I thought that on a workout that I am looking for, on that concentrates on gaining muscle mass, that you would have less reps and add more weight. These are just my thoughts, though I realize i could be dead wrong. Any thoughts or comments would be very benefitial. Thank you all for your help.
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2003/04/15, 11:22 AM
You should BOTH be doing heavy weights. :) The myth that light weights and a lot of reps to lose weight is bogus. Muscle burns fat. Cardio burns calories. He should maybe be doing a bit more cardio than you, but you both should be lifting heavy. To see how heavy I should lift, I tried every exercise with different weights until I found the one that cause the last few reps to be difficult and force me to use a lot of will power to get them out. But I kept the weight light enough that I could still do the exercises with proper form.
You will probably notice that the specific exercises each of you are doing is different. Your diet's will be different as well.
One caution, I found that the diet on here was too high in carbs and calories for losing. Generally to lose weight, you would use 1gram protein per pound of weight, .75gram carb per pound, and .25fat per pound. This should come out to 8-10 calories per pound on average. To gain muscle mass, you want to up this...something like 12-14 calories per pound.
But be sure all of the foods are the kind of protein, carb, and fat that are good for you!! Things like chicken breast, tuna, salmon, turkey breast, LEAN beef, kidney beans, black beans, lima beans, sweet potatoes, cottage cheese, old fashioned oatmeal (not instant), egg whites, olive oil, walnuts, soybeans, strawberries, apples, white grapefruit, skim milk, salad greens, spinach, etc. are good foods for your body regardless of whether you want to lose or build.
The key is a healthy balance of the right diet and proper weight lifting and cardio.
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~Jennifer
http://www.gwindalyn.com
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