best diet for workout routine

[gib65]

I just got a new gym set and I'm going to start on a workout routine. I haven't figured out what I want to do, but I think I'm going to do some weight training. I also want to lose a bit of fat.

 

Is it possible to build muscle and lose fat at the same time? I mean, they say that to build muscle, you have to eat a lot (a lot of protein and a lot of carbs), but to lose weight, you need to consume less than you're burning. Is it possible to do both at the same time?

[GutZ]

I did Weightlifting for a year, I ate alot more food with protein as well. I gained alot of weight, from 190 to 220. I did no cardio, and I used alot of lower reps with more wieght while training. So naturally I did gain alot if muscle for my genetic background and time. I also gained fat because weightlifting doesn't burn as much fat as cardiovascular activities.

 

There is one thing you should look at. Do you have any goals, like for me I wanted to max bench 250ibs (which I can probably do now...maybe, 200- 220 for sure). For me it was more important to build muscle, but I notice as the time went on I need to start lossing wieght too. Now I plan to do to some cardio with hiit training.

 

http://www.askmen.com/sports/bodybuilding_100/135_fitness_tip.html

 

It been around for a while.

 

Of course you could do higher reps less weight for a while with cardio also. You have to work it all out so you don't burn out your muscles though. You really have to look into it, don't do what I did and just jump into it. Rest is a large part of gaining muscles.

 

It's best to find someone with experience and ask them if they would help you start up.

 

As for a diet, I am not really sure. I'd rather work off the extra fat than lacking elements that I need to have proper growth. I would guess finding a perfect balance would be difficult.

[gib65]

What about those protein shakes? Are those worth buying? I mean, are they all that they're hyped up to be? Or am I better off, in a practical sense, just eating low fat meats?

[Bluenoise]

To loose the most weight you need to weight train at moderate to high reps and do cardio as well. Try to do a full body workout when you weight train too. Too many people just do upperbody.

 

And of course eat less calories than you need for maintenance of course. But don't eat far too little!. You're metabolism will slow if you do. It is best to eat as many small meals a day as possible when doing this, 6 optimally. But you really need to watch that you don't eat too much. Counting your calories is the best way of course.

 

If you start getting tired or feel slowed down because you're not eating enough that's your metabolism slowing. And when that happens you'll have an incredibly hard time loosing weight. So that's why it's good to eat often but really little, your metablism wont slow down that way.

 

Oh yeah. You can build muscle and loose fat at the same time. It's actually the best way to loose fat. But the muscle gain will be very gradule. Like maybe a 1/5th of what it would be if you were eating alot.

[Bluenoise]

I'll post a second post as I've been taking alot of interest in this latley.

 

When you work out in my opinion the best way to go is freeweights. It's more of a functional workout. Since you must balance the weights you also work alot of small secondary musles and tendons, that you'd never use on a machine. And those burn calories as well!

Try doing a routein like this:

http://www.optimafitness.co.uk/ishop/1025/shopscr316.html

 

I don't know anything about your ability but for a man who hasn't worked out for a long time 25lbs dumbells would be a good place to start. Then move up as your ability increases using weights that you can do a max of 8 - 15 reps with.

 

Do this plus 30 mins cardio 3 times a week and you'll loose alot of weight.

[swansont]

I just got a new gym set and I'm going to start on a workout routine. I haven't figured out what I want to do, but I think I'm going to do some weight training. I also want to lose a bit of fat.

 

Is it possible to build muscle and lose fat at the same time? I mean, they say that to build muscle, you have to eat a lot (a lot of protein and a lot of carbs), but to lose weight, you need to consume less than you're burning. Is it possible to do both at the same time?

 

I'd be careful about what "they" say. "They" are often wrong, or what "they" are saying applies to a different set of people (e.g. high-end bodybuilders)

 

The nutrition/supplement industry is full of marketing ploys, and not very much science, from what I can see.

 

You can certainly build muscle mass without adding net weight. here is a recent report of a small-scale study that mentions precisely that (within the context of the effect on insulin resistance in teens)

 

"The teens in the exercise group performed resistance training twice a week that included weights, leg presses, bench presses and bicep curls.

...

Although the boys’ weight didn’t change, they did have less body fat and more lean muscle, researchers found."

[Skye]

It might be wise not to do supermans as in the link in post #5, as supposedly lifting all your arms and legs at once puts strain on your lower back. Lift alternate arm and leg and at time, i.e. left arm/right leg.

[YT2095]

the plain and simple answer to the Op is a Ballanced Diet.

the plenty carbs protein is all well and good, but you need your Veg too, they carry Little calories,but have Fiber and plenty of vits!.

 

a Good well ballanced diet is the key, and avoid mixing carbs with proteins (you can have veg with either).

keep a positive Nitrogen level.

[gib65]

Thanks for the advice, everyone. I'll be sure to read those articles.

[GutZ]

What about those protein shakes? Are those worth buying? I mean, are they all that they're hyped up to be? Or am I better off, in a practical sense, just eating low fat meats?

 

I did for after work-outs but it was never a replacement for anything, just like an added snack. I am not a chemist or a biologist so don't really take my advice on that one.

 

Personally I just figured at the time I would just add alittle more then what I usually ate to my diet, mostly protein, whether that's proper or not, you'd have to ask someone else. I really didn't feel like being so precise on my diet, it wasn't worth the hassle, as long as I was getting the basic needs which is fine.

 

It may sound dumb, but may have check up with the doctors before you start, and tell them that you plan to do some weight-lighting, they can advise you how to go about it, as well as have check up once and a while to see if everything is working out (no pun intended)...If you really want to have a perfect method.

 

p.s. Waking up in the morning after your first weight-lifting workout(asssuming it's your first time) will be fun!