I've started really concentrating on exersize %26 I want to do it right. From what I can tell the body can only build when in an anabolic state, and can only shrink when in a catabolic state, correct?Some articles say that you should build muscle and lose weight at the same time. They advice a high calorie hi protein diet, heavy weight lifting and aerobic excersize.Others say that since your body can only effectively do one or the other, you should concentrate. to first focus on weight loss with a low calorie diet, lots of aerobic excersize, and weight lifting to maintain muscle mass and develop lean muscles, then once you are where you want to be weight wise, switch to the high calorie high protein diet to build muscle.Any advice on which routine would be best?Question two: if the latter routine is best, should protein supplements (I have one called muscle milk) be taken during the weight loss period, or should I put that off until the bulk up period? Thanks.
Answer:
basically you can bulk (add muscles mass) and cut (trim fat) all in one but it is recommended you do one first then the other for best results. If you want to bulk first, buy protein powder and have 1 scoop in the morning and 1 straight after workout. Eat 8 meals a day, 1 every 3 hours. Consume 2g of both protein and carbs to 1 lb bodyweight.
If you want to cut first, buy protein powder, have 1 scoop in the morning and 1 straight after workout. Eat 3 meals a day, consume 1-1.5g of protein and less than 1g of carbs per lb of bodyweight.
As for routines regardless of whether you bulk or cut either do a strength (5x5 routine) or a size (3x8 hypertrophy routine) split over 4 days as - Chest/Tri's, Back/Bi's, Traps/Delts, Legs. Do abs on all your days off, along with cardio (do abs first though). Do more cardio if you are cutting, as you must use up more calories than you are eating.
Save muscles milk for when bulking because you will see better results that way, I'm not sure what this product is but if it contains lots of protein, try drinking 34g in the morning and straight after workout to top up protein levels, or just buy protein powder and have single scoop shakes (get chocolate flavoured).
Here's a serious answer. I hope it helps.*If want to get fit and/or lose weight, here's my Weight Loss Program through Body Building and Nutrition. It works! First, don't Use Diet Pills. They are bad for you. Most of them are just a scam or they are addictive. Counting calories is a pain in the neck. It will drive you nuts. But, losing weight is simple. You just have to do the right things.
*(If you are older and have not exercised in many years you should see your doctor and have a stress test done to be sure your heart is ok before starting this program. Also, walking eveyday is a good lifelong practice.)
*Fad diets sometimes work but, you can be sure that at least 25% of the weight you lose will be muscle. Then when you stop the diet you will gain back all of the weight you lost but no muscle. So, you will have 25% more fat than you did before! Fad diets just aren't worth the bother.
*Fasting or skipping meals will teach your body that famine is common in your world and your body will begin to store more fat to get you through the next period when food is not available. It's better to eat healthy foods often to teach your body that food is plentiful and that there is no need to store calories as fat. Eat a vegetablw or frui every two hours.
*Here's a simple trick that can help you lose weight without doing anything else. Drink a litre of water as soon as you wake up in the morning and then drink two more throughout the day. You'll notice a difference the first month.
*Here's another trick that works. For every pound of muscle that you add, your body will burn 3000 calories (1lb) of fat every day. That means that just by having an extra pound of muscle on your body you will burn a pound of fat every day! So, add muscle!
*This is the fastest way to add a pound of muscle. Squats and Pushups! You do them on alternate days; squats one day, pushups the next. And you do them SuperSlow style. That is, you do the easy part twice as slow as the hard part. That way you fatigue the muscles quickly. Then you rest the muscles for 48 hours which gives the body a chance to make new muscles.
*Squats should be done with a wide stance and all the way to the floor. Pushups the with palms shoulder width apart and all the way to the floor, then all the way up. Use the full range of motion of the muscle group you are trying to develop. If you are too weak to do pushups, try them with your knees on the floor or do them with your feet on the floor and your hands an the bed.
*The idea is to tire the muscles out completely so do a set of squats until you can't do another, then rest for a couple of minutes and do it again. Do that 3 times and you're done for the day. The following day, don't do squats but do pushups. Do them the same way, going down twice as slow as you come up.
*You will lose weight fast, unless you add more junk food and fat to your diet. Instead, eat at least 5 to 7 different raw vegetables and fruits every day. Cut out anything that comes in a bag, box, can, bottle or any kind of package. In other words, cut out all processed foods, soft drinks and sweets. Eat more grains and less red meat. Check out the
Food Pyramid.
*I don't know if I'm allowed to say this but if you really want to give your body the best possible chance to be healthy and fat free, go to infinity2.com and order their weight loss formula and Essentials for Life. That will give you all the vitamins, minerals, antioxidants and probiotics that your body needs and will keep you feeling better and healthier. They also have a Proteabolic Mass Formula for serious athletes who want to build muscle mass quickly and
safely.
*Weight loss without exercise is not good. You need to eat healthy, exercise and get your rest. You will feel better, look better and be healthier. Try it for a week. You will notice a difference. You will feel better and that will motivate you to continue.
*Losing weight only in specific areas of the body is impossible. You can't just lose weight around the belly, for instance. So, if you want
tight, rippled abs, do crunches and leg raises every other day the way I described above.
*One last point, stretching is essential for a number of reasons. Pick up a copy of ''Stretching'' by Bob Anderson. Read the intro and understand his reasoning before you do the exercisis. Good luck!
*This information is based on my personal and professional experience. *Check these links:
http://www.hc-sc.gc.ca/fn-an/food-guide-...
http://en.wikipedia.org/wiki/food_guide_...
http://www.infinity2.com Sponsor ID 3290988
Protein is used to bulk up and that's about it. If you're looking to lose body fat then don't bother to consume large doses of protein and continue to participate in heavy aerobic exercise (running). It is correct that the body cannot effectively gain large amounts of muscle mass if you're doing aerobic exercise. It's all dependant on what you want to do. Personally, I bulk up in the winter months and in the summer months I bring out the sneakers (I continue to lift but not as heavy). Just remember that bulking requires large amounts of protein (about 1 gram for every pound you weigh) - this in turn requires that you eat somewhere around 6-7 meals a day with high amounts of water as well.
Here is a simple answer...More muscles means better resting metabolism. Gain as much lean muscle as you can with protein supplementation, low reps, heavy weight and proper diet. Once you have done this it is easier to burn calories. You can continue taking protein but make sure it is not a mass builder(high carb) stick to the low carb alternatives and amp up the cardio.
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