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I want to lose flab and gain muscled definition. I am 6'1 and about 200 lbs. I look skinny (when clothed) but I have a beer gut and massive love handles.
I haven't been exercising at all, other than walking to the metro and around the city, so I jumped right into this.
1- In order to have muscle definition you have to build up muscle: since you haven't been exercising you may end up disappointed with what you'll see once the fat melts away.
2- You are in the enviable position of being a n00b, so you can actually see some muscle gains while cutting fat... which is awesome. Make sure you stick with a good workout schedule in order to maximize your muscle potential.
What you wrote in the first post, that you do loads of aerobic and cardio exercise tells me you're building no muscle. Have you ever worked out and built up a muscle base which you are now trying to expose?
Not at all. I am lifting weights right now along with the cardio that I do. I do it about 3 times a week. My arms are really small and weak, I usually only do the exercises with 10 lb weights.
Not at all. I am lifting weights right now along with the cardio that I do. I do it about 3 times a week. My arms are really small and weak, I usually only do the exercises with 10 lb weights.
Make sure you get enough vitamin D (2000 IU is good) and calcium for your bones.
Not at all. I am lifting weights right now along with the cardio that I do. I do it about 3 times a week. My arms are really small and weak, I usually only do the exercises with 10 lb weights.
Do you go to a gym? If you don't, can you get to one? I was a curl jockey once also- biggest waste of time I ever committed. I advise you to learn from my mistakes. If your arms are small and weak, start doing heavy back and chest work. Don't forget to train your legs also (running != leg training).
Hi Mike! I use Bow Flex free weights in my home. I do a variety of exercises ranging from back, chest, arms, and even legs. After I work out each section of my body, (not all sections everyday of course) I can feel the pain from working them out.
My worst habit is my diet. I am a college student so I eat a lot of junk foods.
Does anyone have any advice about what to eat?
Also, should I be taking any supplements? I see Brian recommended vitamin D. Anything else?
Do you go to a gym? If you don't, can you get to one? I was a curl jockey once also- biggest waste of time I ever committed. I advise you to learn from my mistakes. If your arms are small and weak, start doing heavy back and chest work. Don't forget to train your legs also (running != leg training).
Yeah, what Mike said.
If you don't have any muscle, you won't have anything to "tone up". It takes food (protein...and other stuff) to build muscle. You're also going to need to lift heavier weights in order to build muscle and do compound exercises. Building muscle takes a lot of energy, so eating right and lifting weights could help you in both departments. If you're simply trying to lose weight and muscle isn't that important to you, you're doing alright.
I am in college also and do not indulge in any junk type foods, matter of fact I hate them and won't touch them if for anything, the taste.
What to eat? Salads, fruits, some sort of protein/calorie supplement IF YOU ARE HITTING IT HARD! I eat chicken and fish only, but just because I don't like the taste of beef and pork. I eat little all throughout the day but my schedule allows me to do that.
Chips, cola, cookies, blah, won't touch.
Curls are good when you are using it part of your routine, I wouldn't soley use them in expectations of becoming more muscular.
What routine are you using? I hope you are not hitting the weights everyday.
My opinion only, but breakfast should be your biggest meal.
My problem is I am never hungry in the morning, so i have soemthing small and an hour or 2 later I have a huge meal, my only big meal of the day.
Yes, you have to eat big ot get big. It is easier explaining by talking than typing but I will give it a go, muscle burns energy, so the more muscle you pile on, the more energy you will burn, but to get muscle, you need energy to create it.
Your fat will come off, plus there is the cycling thing. People that lift do not indulge all year, they go incycles where they will eat big, then trim down. Those are for the serious types or for those trying to get to certain goals.
I have reached my goal (almost actually) and I am really just maintaining, I can really eat what I want and be fine because I know I will just burn off the calories but my metabolism (which is naturally high anyway) and by exercising.
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