a little dillema.

Discuss your weight training questions, concerns and tips!

Moderators: Boss Man, cassiegose

Post Reply
thekid24
HIGH FLYER
Posts: 250
Joined: Wed Aug 27, 2008 9:25 am

a little dillema.

Post by thekid24 »

So, I'm about 5'5 126 pounds. arms, chest and legs are lean enuff but stomach is a little saggy.

problem is this.
People say that eating less calories than you burn AND doing cardio will get rid of your fat content.
But besides from losing fat, I ALSO wanna gain more muscle mass.
So what should I do? Can both be done at the same time? If so, how?
I really need your help on this. Please reply ASAP.
Thanks.
brittany_12
STARTING OUT
Posts: 15
Joined: Sat Aug 16, 2008 12:53 am

Post by brittany_12 »

i had that same problem too, i joined here because i had so many questions about little things- how many calories do i need? how much should i work out? and so on.

what i found is that it really lies within you to learn what your body needs to take in, and how much you need to exercise to lose weight. i've been working out for about 6 months and just now am i starting to see noticable results.

its really all about packing in the lean protein,
getting sufficient balance of cardio (and preferably weight training)
and finding to the motivation, and not the "all or nothing" mentality

i'm a 17 year-old female, 5'4, and 120 pounds

i'm trying to get in the best shape possible, dream being a fitness model/nutritionist/personal trainer

diet looks like this

breakfast
oatmeal w/ raisens, protein powder, wheat germ (fiber), and skim milk

snack-
boiled eggs, or egg whites
fruit- any

lunch-
shake which includes-
non flavored tofu, oatmeal, protein powder, splenda, cinnamon
and a salad

snack- (pre-workout)
protein bar

snack-(post workout)
protein shake

dinner-
mom's cooking (small amount, whatever it is)
plate of veggies and/or salad

and usually before bed or after dinner i get the munchies i'll have some dark chocolate, mixed nuts, or trailmix

i workout everday of the week (sometimes sunday off)

5 days a week weight training
(one body part at a time)

day starts early- 5:00 am,
i go for a 30 min jog, run sprints, or do the eliptical


may seem like a lot, but i'm willing to do whatever it takes to keep in tip-top shape


hope this helps
xo
brittany
swanso5
VETERAN
Posts: 10658
Joined: Mon Jan 16, 2006 4:25 pm
Location: melbourne, australia

Post by swanso5 »

kid - it's better to eat the RIGHT calories (not junk food) before eating less cals...also wts will burn 9 x more cals then cardio will

brits - i think you'd see even better results if you replace the protein bar which is ordianry at best nutritionally with a solid protein and veggie meal and also move to full body workouts instead of muscle splits which again are ordianary at best for most of us...i also hope your eating breakfast before those morning runs...also don't undo all the good work through the day with food by being lazy at night...solid protein and veggies again before bed
thekid24
HIGH FLYER
Posts: 250
Joined: Wed Aug 27, 2008 9:25 am

Post by thekid24 »

well i weight train at least 3 times a week. and yea body is lean and i have hard muscles. and i know what ure saying with the weight training i've been doing, arms and chest lost the fat that was covering them before.

And i've given up all the junk a months ago.
The thing is, stomach is packed with fat and i've been doing A LOT of ab excercises and I just need to shed the fat for abs to show.

And like I said, I still wanna gain more muscle mass but at the same time, LOSE fat.
what's your suggestion on this?
brittany_12
STARTING OUT
Posts: 15
Joined: Sat Aug 16, 2008 12:53 am

Post by brittany_12 »

i get advice of both sides; split workout vs. full body workouts

the only thing is, i work myself so hard i dont know if i'd be able to get out of bed if i did full body workouts..

is it really more beneficial to do full body? why?
because with splits i'm dragging myself to the gym EVERYDAY, which makes me feel i'm really on top of things. when i have rest day, which i dont give myself anymore, i have anxiety and guilt about not going when i have the energy.

and about the food thing, eating before morning jog/sprints
i heard it was better to not eat, then you tap into the fat you already have in order to burn it off..?

thank for the advice, all much appreciated:]
vamp
VETERAN
Posts: 1229
Joined: Wed Dec 31, 1969 7:33 pm
Location: London

Post by vamp »

Brit and Kid, first remember your body grows while at reast not in the gym so days off are important for healing all the little tears and stress you're putting on your bodies while working out.

Brit, to answer you most directly about the full body workouts...

They burn more calories while you workout and 12 hours later they are burning more calories than just a cardio workout or by doing splits. Therefore more fat burning if you are eating clean.

so 3x week for weights and 3x per week for cardio/sprints and one day off would be ideal for you. On your day off, take the dog for a walk, go out with friends, relax and enjoy!

Kid, time friend, high intensity cardio like skipping, sprints/intervals, lay off the ab excercises for a bit and lift compound style excercises. and..... eat clean.

Cheers
swanso5
VETERAN
Posts: 10658
Joined: Mon Jan 16, 2006 4:25 pm
Location: melbourne, australia

Post by swanso5 »

kid - as stated clean up your food and get your training right (endless crunches is the worse thing you can do) and as you're only young and small now, you can probably build muscle and burn fat at the same time for a while yet

brits - you actually burn cal's for 38hrs after your workout...fatigue doesnt ensure fat loss, muscle building etc...please do not get this confused or you'll end up burnt out...manage fatigue don''t seek it...this si not to say dont train hard'but if you have a harder session then usual then you need more and/or better recovery then usual so "dragging"' yourself into the gym wont do that and only digs your recovery hole deeper and deeper
brittany_12
STARTING OUT
Posts: 15
Joined: Sat Aug 16, 2008 12:53 am

Post by brittany_12 »

okay got it. so full body workouts 3x's weekly, and 3 cardio sessions 3x's weekly. sunday off

sounds good. :D
Post Reply