Hi Everyone!
I am hoping to find some support and sense of direction as I am not sure where to go from here with workout routine! At the moment I do not really have a workout routine, I was working on losing a bit of weight just by cutting out sugary drinks and desserts and am down about 5 lbs, to current weight of 114 ( I am about 5'6) I still have more weight in midsection/love handle area than I would like so I want to add in some cardio to help lose this remaining weight. issue is that with these few pounds of weight loss I lost almost all the volume in butt, so I would like to start building muscle in this area in hopes of regaining some of the shape the extra weight was giving me. What kind of program would I need to follow to lose this extra bit of weight in combination with building muscles in glutes? I should have access to a gym 2-3 days a week and other than that will need to do the workouts at home.
Thank you in advance for any advice!
Need fat loss and muscle gain
Moderators: Boss Man, cassiegose
Re: Need fat loss and muscle gain
The best thing is muscle all over not just the rear, as a lb of added muscle is healthy and burns an extra 45-50 calories per day.
This is the sort of thing that might work for you and it's done 3 days a week, then you add some cardio in.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bench Press, 2 sets 10 reps
Bent Over Rows, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds
You use the smallest dumbells on shrugs and the next ones up on lunges and bench press.
You use the smallest barbell for deadlifts and bent over rows.
You increase a little every 2 weeks, then you're ready to progress to something a bit more challenging, but you need at least 4 weeks and could go for 6, to get used to weightlifting.
As for the cardio, you start off with steady state, but after a few weeks you could switch to something like interval.
The whole system could work like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This stops you training for 5 days straight and then having 2 days off which could eat into progress a bit.
This is not necessarily what all gym instructors might choose to do, but it is the kind of thing that has been done for years.
This is the sort of thing that might work for you and it's done 3 days a week, then you add some cardio in.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bench Press, 2 sets 10 reps
Bent Over Rows, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds
You use the smallest dumbells on shrugs and the next ones up on lunges and bench press.
You use the smallest barbell for deadlifts and bent over rows.
You increase a little every 2 weeks, then you're ready to progress to something a bit more challenging, but you need at least 4 weeks and could go for 6, to get used to weightlifting.
As for the cardio, you start off with steady state, but after a few weeks you could switch to something like interval.
The whole system could work like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This stops you training for 5 days straight and then having 2 days off which could eat into progress a bit.
This is not necessarily what all gym instructors might choose to do, but it is the kind of thing that has been done for years.
Re: Need fat loss and muscle gain
Actually interval training is a hell of a way to go. I personally do it 5-6 times a week and I have seen good muscle growth (especially of the quads)
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Tallgirll22T
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Re: Need fat loss and muscle gain
While you can't spot train, building muscle in your butt is a good idea because the more muscle you have, the more fat you burn. You want to train your glutes because it is pretty much the biggest muscle in your body. To me, you sound tiny, so if you think you still have weight to lose, you must be what they call skinny fat, which can put you at increased risk for a lot of health problems, more than a larger person with more muscle mass. Make sure you are eating enough and try to put on some muscle. This should help you more than tons of cardio or deprivation.