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Moderators: Boss Man, cassiegose
Re: Urgently need some opinions and help. (Continuation)
Hi Hope, good to talk to you again.
The main thing is the strength aspect, if you're gaining muscle, then to some extent, you'll be replacing some of the fat with muscle, as 1lb of extra muscle can burn another 45-50 calories, so then you could be replacing fat with muscle and perhaps seeing little change in your weight.
However certain differences would have been observed perhaps, not least if your waist measurement had been narrower and this would be an indicator of getting your fat levels down.
So you might not necessarily be doing anything wrong.
Have you been using a flexible tape measure every so often to take neck, bicep, waist and leg measurements, to ascertain if there is any change of any kind and if you're getting stronger do you feel as if your body composition has gotten firmer, either when you move and / or when you touch certain parts of your body?
The main thing is the strength aspect, if you're gaining muscle, then to some extent, you'll be replacing some of the fat with muscle, as 1lb of extra muscle can burn another 45-50 calories, so then you could be replacing fat with muscle and perhaps seeing little change in your weight.
However certain differences would have been observed perhaps, not least if your waist measurement had been narrower and this would be an indicator of getting your fat levels down.
So you might not necessarily be doing anything wrong.
Have you been using a flexible tape measure every so often to take neck, bicep, waist and leg measurements, to ascertain if there is any change of any kind and if you're getting stronger do you feel as if your body composition has gotten firmer, either when you move and / or when you touch certain parts of your body?
Re: Urgently need some opinions and help. (Continuation)
I wouldn't worry too much about the calorie counting Hope, however the bit of weight gain could be bloat, or a bit of fat with muscle, or some water retention or a bit of both.
I'm not certain of this, but could the cutting of the BCP, be related to any kind of water retention?
Also have you actually been using heavier weight(s) to lift with lately?
I'm not certain of this, but could the cutting of the BCP, be related to any kind of water retention?
Also have you actually been using heavier weight(s) to lift with lately?
Re: Urgently need some opinions and help. (Continuation)
lifting weights again will be a good thing absolutely, providing you use good technique, avoid overloading the weights and avoid risky or potentially harmful exercises like wrist curls, behind the neck exercises and side planks resting on your palms as examples.
Body weight stuff can still have it's place I:E: press ups, but definitely get back into the weights as you'll have a better chance, I feel, of getting more strength potential from it.
Body weight stuff can still have it's place I:E: press ups, but definitely get back into the weights as you'll have a better chance, I feel, of getting more strength potential from it.
Re: Urgently need some opinions and help. (Continuation)
As for the training you could do a schedule something like this.
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 seconds.
You would do that 3x a week every other day.
In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
This could be the way to go, as you might be wise to ease yourself back into weights in this way as a novice does, because your body may become deconditioned to lifting weights.
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 seconds.
You would do that 3x a week every other day.
In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
This could be the way to go, as you might be wise to ease yourself back into weights in this way as a novice does, because your body may become deconditioned to lifting weights.
Re: Urgently need some opinions and help. (Continuation)
Barbell and dumbbell recommendations were at the bottom of the routine.
If you want to do cardio, I suggest doing it on some of the off days, so you're routine would look 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
If you want to do cardio, I suggest doing it on some of the off days, so you're routine would look 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