I've been going to the gym and can't seem to get the results I want (just very little). I want to get cut, not huge. I am 193lbs. want to drop to 180 and mostly muscle.
Here is my workout right now.
Sun-shoulders/back Tues-Biceps/Triceps Thurs-Chest Fri-Legs All these with light cardio
Mon Wed Sat Heavy Cardio
Do heavy weights? ligh weights with more reps? Can you guys help? Once again, looking to lose weight and get cut, not get big and gain. Thanks.
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Hey guys,
I've been going to the gym and can't seem to get the results I want (just very little). I want to get cut, not huge. I am 193lbs. want to drop to 180 and mostly muscle.
Here is my workout right now.
Sun-shoulders/back Tues-Biceps/Triceps Thurs-Chest Fri-Legs All these with light cardio
Mon Wed Sat Heavy Cardio
Do heavy weights? ligh weights with more reps? Can you guys help? Once again, looking to lose weight and get cut, not get big and gain. Thanks.
One positive is that my waist size is going down, but I want to go down further and I want to go from large to medium shirts and lose weight around belly and face. But I love weightlifting and cannot bear cardio alone.
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One positive is that my waist size is going down, but I want to go down further and I want to go from large to medium shirts and lose weight around belly and face. But I love weightlifting and cannot bear cardio alone.
Use heavy weights with shorter sets,e.g 5 sets of 8reps each.........and vary it over time. I've had good results with a form of pyramiding........I start out with a set of lighter weight........say 12 reps, then add weight & do 2 more sets of 10.....& repeat til I'm at 4 reps.........then I remove weight & do a cool down set of 8-10 reps.
You're not going to get big unless you really want to. The crap about lifting lighter weights with lots of reps to "tone" is just that.....crap......& a waste of time. Lift heavy with intensity & you'll get where you want to be. You'll get some nice gains in the 1st 10-12 weeks but then it'll level off. Trust me, it's a helluva lot harder to "bulk up" than you've been led to believe (unless you're genetically gifted). But you gotta get some muscle before you can have muscle definition.
......& yes, diet is key. Get plenty of protein........... You need days of full rest to allow the body to repair itself. You keep going 7 days a week & you'll burn out. Listen to your body........if it wants rest let it rest.
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Use heavy weights with shorter sets,e.g 5 sets of 8reps each.........and vary it over time. I've had good results with a form of pyramiding........I start out with a set of lighter weight........say 12 reps, then add weight & do 2 more sets of 10.....& repeat til I'm at 4 reps.........then I remove weight & do a cool down set of 8-10 reps.
You're not going to get big unless you really want to. The crap about lifting lighter weights with lots of reps to "tone" is just that.....crap......& a waste of time. Lift heavy with intensity & you'll get where you want to be. You'll get some nice gains in the 1st 10-12 weeks but then it'll level off. Trust me, it's a helluva lot harder to "bulk up" than you've been led to believe (unless you're genetically gifted). But you gotta get some muscle before you can have muscle definition.
......& yes, diet is key. Get plenty of protein........... You need days of full rest to allow the body to repair itself. You keep going 7 days a week & you'll burn out. Listen to your body........if it wants rest let it rest.
So is it okay to do heavy cardio? I do cardio on days I don't lift. Then do light cardio on days I do lift.
Yes, as long as you're feeding your body. But you need to take a day off from ALL activity.......one day a week. There's such a thing as over-training.........ie running yourself down, & it's very counter-productive. If you want some mass (hard to look cut w/o some mass) you may want to cut out a day of heavy cardio & make it a rest day. The body needs rest to repair............lift heavy, eat right, rest to repair (if you don't let the muscles repair they will not grow!).......trust me, you'll still lose body fat. Your age is a factor too. If you're in your 20's-early 30's your body will repair faster...........I found once I hit my mid 30's that I needed to take an extra day off every 2-3 weeks (2 consecutive days of rest) to fully recuperate......does no good to push if you're still a bit sore from previous workouts.........leads to injuries & lethargy. Just listen to your body.....you'll know when you need a day off.
GL......good to have your enthusiasm.
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Quote Originally Posted by N-P:
Mugg,
So is it okay to do heavy cardio? I do cardio on days I don't lift. Then do light cardio on days I do lift.
Yes, as long as you're feeding your body. But you need to take a day off from ALL activity.......one day a week. There's such a thing as over-training.........ie running yourself down, & it's very counter-productive. If you want some mass (hard to look cut w/o some mass) you may want to cut out a day of heavy cardio & make it a rest day. The body needs rest to repair............lift heavy, eat right, rest to repair (if you don't let the muscles repair they will not grow!).......trust me, you'll still lose body fat. Your age is a factor too. If you're in your 20's-early 30's your body will repair faster...........I found once I hit my mid 30's that I needed to take an extra day off every 2-3 weeks (2 consecutive days of rest) to fully recuperate......does no good to push if you're still a bit sore from previous workouts.........leads to injuries & lethargy. Just listen to your body.....you'll know when you need a day off.
Yes, as long as you're feeding your body. But you need to take a day off from ALL activity.......one day a week. There's such a thing as over-training.........ie running yourself down, & it's very counter-productive. If you want some mass (hard to look cut w/o some mass) you may want to cut out a day of heavy cardio & make it a rest day. The body needs rest to repair............lift heavy, eat right, rest to repair (if you don't let the muscles repair they will not grow!).......trust me, you'll still lose body fat. Your age is a factor too. If you're in your 20's-early 30's your body will repair faster...........I found once I hit my mid 30's that I needed to take an extra day off every 2-3 weeks (2 consecutive days of rest) to fully recuperate......does no good to push if you're still a bit sore from previous workouts.........leads to injuries & lethargy. Just listen to your body.....you'll know when you need a day off.
GL......good to have your enthusiasm.
Spot on
Sound advice
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Quote Originally Posted by THEMUGG:
Yes, as long as you're feeding your body. But you need to take a day off from ALL activity.......one day a week. There's such a thing as over-training.........ie running yourself down, & it's very counter-productive. If you want some mass (hard to look cut w/o some mass) you may want to cut out a day of heavy cardio & make it a rest day. The body needs rest to repair............lift heavy, eat right, rest to repair (if you don't let the muscles repair they will not grow!).......trust me, you'll still lose body fat. Your age is a factor too. If you're in your 20's-early 30's your body will repair faster...........I found once I hit my mid 30's that I needed to take an extra day off every 2-3 weeks (2 consecutive days of rest) to fully recuperate......does no good to push if you're still a bit sore from previous workouts.........leads to injuries & lethargy. Just listen to your body.....you'll know when you need a day off.
I was a former cross country and track athlete in college, and I'd like to think I know a thing or two about health, wellness, diet, cardio, and weight-training. In addition, I've been around some great athletes and coaches not just dealing with track.
First, I think diet and rest are very important. You have to take care of your body before hitting any cardio/weights.
Next, I like working out chest/triceps together and then back/biceps next time. My former trainer had me on this type of plan and it worked well.
Personally, I think its perfectly fine to do "heavy/hard" cardio the same day as working out. You would be suprised how fast the body recovers and builds tolerance to things. However, I would do them at different times in the day unless you're working out and doing "light" cardio. Best cardio you can be doing is swimming, running, or a nordic track.
As far as the reps/weight amount/sets go, I think you just have to spend time in the weight room and figuring out what works best for you. Results aren't going to happen overnight. Find some weight exercises you like, use a comfortable weight amount, do a couple sets, and each week increase according. The body will eventually get to a plateau but increasing/decreasing weights, reps, and the number of sets will prevent that.
0
I was a former cross country and track athlete in college, and I'd like to think I know a thing or two about health, wellness, diet, cardio, and weight-training. In addition, I've been around some great athletes and coaches not just dealing with track.
First, I think diet and rest are very important. You have to take care of your body before hitting any cardio/weights.
Next, I like working out chest/triceps together and then back/biceps next time. My former trainer had me on this type of plan and it worked well.
Personally, I think its perfectly fine to do "heavy/hard" cardio the same day as working out. You would be suprised how fast the body recovers and builds tolerance to things. However, I would do them at different times in the day unless you're working out and doing "light" cardio. Best cardio you can be doing is swimming, running, or a nordic track.
As far as the reps/weight amount/sets go, I think you just have to spend time in the weight room and figuring out what works best for you. Results aren't going to happen overnight. Find some weight exercises you like, use a comfortable weight amount, do a couple sets, and each week increase according. The body will eventually get to a plateau but increasing/decreasing weights, reps, and the number of sets will prevent that.
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