So I'm joining a gym...

[faded glory]

Originally posted by Park Avenue


Add dextrose for faster absorption. Your body needs it.

Understood,
I need to include that.

Your body starts producing the stress hormone cortisol after around 45 to 60 minutes of working out. Continue working out after this and you'll lose muscle, not body fat.

Im not bulking im cutting. Im trying to get my BF down. Not really looking for bigger muscles. Ive never really heard of this, all I've heard of is the 50/50 burning rule. And if you are getting protien to your body immediately after the workout your burning on 15/85 (85 being the fat).

The rationale behind cardio after wieght lifting is that your HR is already elevated. Thus you dont have to cardio for an hour to get in your zone, but i can see what you mean.

Still, it depends on your aims. But I know a lot of people who have dieted and done cardio like crazy, and got down to 11 stone but still look "skinny fat".

Yup. Ive done this at varouis stages in my life. Getting in shape isnt easy and sometimes you have to get to 9 or 10 to look the way you want.

If you want to undo all the good work the weights work-out did, go ahead.



Optional.



Do this before the sauna, and have some dextrose or a banana with it.



Cut out the crap and it's amazing how much you can eat and still make gains in muscle and lose fat.

Good advice on the shakes. I do disagree majorly with your assment on cardio after wieght lifting. I feel its really needed if your a bloated whale like ive become. It seems to be working for me and many..many others.

[Boris Godunov]

Originally posted by Park Avenue
Your body starts producing the stress hormone cortisol after around 45 to 60 minutes of working out. Continue working out after this and you'll lose muscle, not body fat.

That's if you do aerobic exercise for that long. He's talking about lifting for 45 minutes and then doing cardio for 30-45 minutes. That should still burn fat and gain him muscle (or at least not lose any).

I do weights for about 30-45 minutes three times a week, and then I do cardio at the gym 3 times a week (not always on the same day), and then on the weekends I'm cycling. So I'm not going to become Mr. Muscles, but it keeps me fit.

[Boris Godunov]

And fg is totally right on the cardio after weights deal, if one is looking for rapid weight loss. It's also better for lifting, rather than doing cardio first, as you can put the best amount of energy into the weights routine and your muscles are fresh (esp. important for lower body).

Another thing that will speed your metabolism is to workout first thing in the morning before eating anything. I know it sounds counter-intuitive, but you'll burn fat even faster. Have some caffeine, though, to keep your energy up.

[Theben]

Originally posted by Boris Godunov

Another thing that will speed your metabolism is to workout first thing in the morning before eating anything. I know it sounds counter-intuitive, but you'll burn fat even faster. Have some caffeine, though, to keep your energy up.

I thought that burned more muscle that way.

[Boris Godunov]

Probably, but his primary goal is rapid fat loss, and that will do the trick. And since he'd still be lifting, the muscle loss wouldn't be too bad.

[Solly]

Originally posted by Boris Godunov


That's if you do aerobic exercise for that long. He's talking about lifting for 45 minutes and then doing cardio for 30-45 minutes. That should still burn fat and gain him muscle (or at least not lose any).

I do weights for about 30-45 minutes three times a week, and then I do cardio at the gym 3 times a week (not always on the same day), and then on the weekends I'm cycling. So I'm not going to become Mr. Muscles, but it keeps me fit.

If you do a good weights workout, I reckon you'll not have the energy for cardio afterwards anyway. I suppose it depends on how heavy you are lifting.

Plus I walk 4 miles a day so don't have the need for as much cardio really.

[dudemanjack]

The only time I can't do cardio after a good weights workout is when I do legs. I can barely walk after squats! Otherwise, I have enough energy to get through it.

[Gibsie]

I'm just about to go and rejoin a gym- I already have my old program sorted out, but if anyone wants to give me some tips, please go ahead. I must emphasise that I want to GAIN weight, not lose it, however

[Jac de Molay]

Originally posted by Gibsie
I want to GAIN weight, not lose it, however

If you're looking to gain, eat lots of small, protein-rich meals thru the day, but don't load up on junk. Lots of tuna, turkey, chicken, lean cuts of beef, etc. Beans, legumes, and nuts are good also. Balance it out with whole grains and lots of fresh, raw veggies. Avoid any supplements for now except for vitamins.

Lifting weights, stick with the big "compound" exercises like squats, chin-ups, bench press, military press, and standing barbell rows. Don't go crazy (perform no more than 24 sets/week), drink plenty of water, get lots of sleep.

Jd M

[Nostromo]

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[dudemanjack]

Originally posted by Jac de Molay


If you're looking to gain, eat lots of small, protein-rich meals thru the day, but don't load up on junk. Lots of tuna, turkey, chicken, lean cuts of beef, etc. Beans, legumes, and nuts are good also. Balance it out with whole grains and lots of fresh, raw veggies. Avoid any supplements for now except for vitamins.

Lifting weights, stick with the big "compound" exercises like squats, chin-ups, bench press, military press, and standing barbell rows. Don't go crazy (perform no more than 24 sets/week), drink plenty of water, get lots of sleep.

Jd M

This is good advice. I'd like to add that you should limit your cardio because that will slow your muscle gain.

[Gibsie]

Ta... since I'm a fussy eater, which raw veg would be good uns?

[Ecthy]

I've been in a gym for 9 months.

[Ecthy]

Can't find the way out.

[Provost Harrison]

Hohoho