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2012/03/07, 03:37 AM
I started working out again 5 months ago. For the first 3 months i saw tons of changes. lost 30 lbs, gained mass and strength. well now i gain strength but haven't gain mass. so i have joined to get new work out ideas to try to confuse my muscles. I guess i can't keep doing the same thing everyday. gotta change it up alittle.
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2012/03/07, 10:19 AM
first congratulations on your weight loss. Losing fat and gaining muscle is rare and usually only happens in the very beginning. 30 lbs in 3 months is a lot. If you want to gain mass, you have to be willing to put a small amount of fat back on while doing it. The following is a very advanced workout for mass gain.
http://www.freetrainers.com/exercise/workout/workout_mass/
It requires following precisely set workout days and especially rest days. muscle does not grow when you lift. It grows at rest. Secondly, you will have to eat a great deal and eat a minimum 1.5 grams of protein per pound of bodyweight per day. The mass workout I linked is advanced and frankly very difficult. It's a 12 week regimine and then requires two full weeks rest at the end. You will need to look at the days of the weekly workout to determine if you can fit it into your schedule. Remember, the rest days are as important as the workout days. This routine requires machines and free weights.
If that one doesn't work for you, this one is less demanding.
http://www.freetrainers.com/exercise/workout/workout_ft1/
Generally you can build mass by greatly lowering the repititions and increasing the weight to near your max. So if your time constraints don't permit doing the mass program, modify the second plan to the heaviest weight you can lift and limit your last set to about 4 reps. I used to do 3 or 4 sets of 8-6-4 and sometimes one or two on my max weight. Do the first set light and then approach your max on consecutive sets.
You will put some fatback on because you have to eat to build mass. But when you get to your goal, you can do a cut routine by upping your reps, lowering the weight and dropping 250 calories per day each week of the cut. Numbers are ballpark. Good luck and I hope this helps.
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2012/03/07, 09:33 PM
Thanks for the help. these both seem like great programs. the 2nd one seems to fit better. the problem is i work a 12hr rotating shift which i can't go to the gym on a strict schedule. I have to be flexable. Im not really sure about eating more because im not at the body fat index im striving for. I started at 26% and im down to 19%. I would like to drop to 16%. I am going to take many factors from your programs and put them into mine to help with my goal. thank you for the advice, it really helped out.
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2012/03/08, 08:48 AM
Hi! I am so new to all of this! But I know its time for me to lose weight. My name is Cecilia and I really over my weight limit. I really need help with different excercises and meal plans. Dont know where to strart.
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2012/03/08, 09:31 AM
Hi Cecelia, if you haven't done much in the way of following a workout plan, this one is good for getting your body accustomed to exercise.
http://www.freetrainers.com/exercise/workout/workout_home/
After following it for 6 to 8 weeks a resistance program like the following is good because the equipment is cheap and portable.
http://www.freetrainers.com/exercise/workout/workout_bands/
As to diet, you will have to do some homework but there are some very basic rules to follow that will help. Eat as little processed foods as possible. Learn to count calories. Reduce sugar and sodas. The following is a basic calorie information sight.
http://www.positivehealthsteps.com/calories/daily-required.shtml
Get a good calorie counting book and educate yourself. Learn about portion control. As a rule, a proper portion will fit in the palm of your hand. There are exceptions to everything. Hope this helps.
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