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To put on more muscle, you need to actually lift weights. Fifty reps of any lift is silly. Instead, try something like three or four sets of 8-12 reps. Split your workout routine up into multiple days as well. For example, have an "A" day where you do biceps and back (for example), a "B" day where you do chest, shoulders and triceps, and a "C" day where you do legs and abs. That's only one possibility, and there are lots of ways to skin that cat. Doing the same machines for the same number of reps won't keep doing much for you, however.
Also, I'm not sure why you're doing so much ab work. The reason you can't see your abs has nothing to do with the abs themselves...it has to do with fat.
To burn fat, forget the elliptical. The elliptical is for housewives. Instead, do a nice warm up and then do some high intensity stuff, such as 30 seconds of an all out effort followed by a one minute rest. Repeat ten times. You can do that running, on a bike....hell, maybe on an elliptical if it feels hard, but I'm not sure it will. Anything that is tough to go all out for more than 30-35 seconds will work. You need to feel like you're going to die by the sixth or seventh interval.
First, OP, great work on the progress you've made so far. Sounds like you're off to a good start. I also don't blame you for cutting the elliptical time. The only cardio I actually enjoy is real trail running. With that said, I use the elliptical because I am still feeling the effects of a recent knee surgery and real impact running is something I can do only in small doses now. With that said, if you're looking for cardio work that isn't entirely boring, try the rowing machine. It's a better complete workout than an elliptical anyway, and definitely more fun to do.
I also second Wittgenstein's Ghost's thoughts on how to break your reps down into smaller sets. I was guessing when you said you did 50 reps you were doing 5 sets of 10? If not, I recommend you do. Also, don't be afraid to sacrifice reps for additional weight, so long as you are comfortable with your form. I also second his suggestion you combine certain muscle groups and form a rotation through your weekly workout.
Also, I highly recommend you look into the big compound lifts. These lifts work several muscle groups at once, so you are getting a lot out of them. The bench press, squat, and deadlift are the three core lifts of most strength programs, and are considered the gold standard lifts for strength training. Compliment these with a barbell row and you will notice a vast improvement in your chest, back, torso, and posterior chain. Just make sure you learn these lifts correctly. It may be a good idea to get some pointers from a trainer or even an experienced lifter you trust.
Lastly, keep up the good work. You will hit plateaus and you will suffer setbacks. Keep grinding through these. Don't be afraid to scale back if you need to. Slow your pace and recover if you have lingering fatigue, then hit it hard again when you feel you are ready.
Lift heavier. Scrap the elliptical, garbage machine. Run, cycle, row, swim, etc. for cardio. Your base lift should be squats. Learn how to do them with good form. Strengthen your core and the rest of you will be stronger too. For best results with weights, do compound exercises...look it up. Get plenty of sleep and rest. Eat clean, recover well, and hydrate a lot and often. Use a foam roller to feel good. Do cardio after the weights and do HIIT 2x per week. Creatine will make you able to lift more...don't take creatine.
to do so you need to eat less or burn more calories... preferably both
There's a lot of complicated diets out there, but really, the only things "jacked" guys really eat are: chicken breast, egg whites, whey protein, brown rice, and steamed vegetables. Keep track of how much you eat at myfitnesspal.
Your workout is kind of crazy. I'd just do "Starting Strength" or "Greyskull LP" and jog 45 minutes a day.
Lift heavier. Scrap the elliptical, garbage machine. Run, cycle, row, swim, etc. for cardio. Your base lift should be squats. Learn how to do them with good form. Strengthen your core and the rest of you will be stronger too. For best results with weights, do compound exercises...look it up. Get plenty of sleep and rest. Eat clean, recover well, and hydrate a lot and often. Use a foam roller to feel good. Do cardio after the weights and do HIIT 2x per week. Creatine will make you able to lift more...don't take creatine.
Best of luck
WTH does the bolded mean? That isn't the only unclear thing in your post. What's wrong with elliptical? How many 6'5" people do you know? Very few can fit on mass market bikes. What is a foam roller this is a PG-13 forum.
People... also the o.p. Ellipticals, bikes, running is cardio. Its for you heart. They can burn fat and lead to weight loss, but that is like saying that a Dustbuster can be used as a household vacum cleanse. You have to spend a LOT of time on an exercise bike to burn any significant amount of calories. For weight loss, attention to diet is more efficient than attempting to burn off the excess calories on a treadmill or exercise bike or elliptical machine or by swimming or running. You should do these activities however because they are good for your heart and overall fitness. At any age. Even 20 somethings should care about their hearts.
To build muscle is the province of free weights and machines. They too will burn fat and as you gain muscle mass you will have a higher basal metabolism... but attention to diet is more efficient than adding muscle, so that you burn more calories while watching "The Biggest Loser". Build muscle because it makes you look better, perform your chosen sports better, not to lose weight. As a very general rule, if you can lift a weight more than 15 times in a single set, it will not be an effective weight for stimulating muscle growth. Compound lifts are wonderful but the way most of us do them will not cause the secondary muscle growth that all of you talk about. A much better program will mix compound exercises along with isolation exercises. Starting Strength is fine for powerlifters but there is nothing wrong with starting right out as a bodybuilder doing a full body beginner routine with six or eight or even more exercises. Most lifters would be bored to tears doing only the three lifts of the Starting Strength program. Keep the sets and reps of the isolation exercises lower than the big heavy compound lifts.
WTH does the bolded mean? That isn't the only unclear thing in your post. What's wrong with elliptical? How many 6'5" people do you know? Very few can fit on mass market bikes. What is a foam roller this is a PG-13 forum.
Regarding creatine: there are many things that'll make you stronger. Doesn't mean that they are beneficial to one's health. I stated a fact (that it'll make you stronger), and then stated an opinion (that he shouldn't take it). That's WTH I meant.
What exactly was unclear about my statement on elliptical machines? I thought it was clear as day. Do some research on what fitness experts say about elliptical machines and that'll maybe shed some clarity for you.
I don't know how many 6'5" people I know. I never counted them.
Not knowing what a foam roller is tells me something about your level of fitness knowledge. Look it up.
You're comin' at me and my sensible statements in a curiously strong and weird way. Considering some of your statements, I really don't think you should be giving advice regarding fitness. I think you should do more listening and learning.
Elliptical is not that bad for burning fat, really. You just have to do it for an hour instead of 20 minutes. A lot of "jacked" fitness models use the elliptical.
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