I’ve been hitting the gym for the past year, however not as intense as I’d like because I moved across the country. One concept I never understood is how do I increase my strength? And is it possible to build muscle mass while attempting to achieve weight loss? Currently I lift weights prior to cardio, is this the proper method?
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I think you ned to decide if you want to increase strength or muscle mass. There are many body builders who build muscle by breaking the muscles one day, leaving them to reapir and grow for 2 days then breaking them again with heavy weights. That will give you muscle bulk, but not necessarily strength. Strength comes from sustained training and use of tendons and muscle together and having good muscle tone and resposiveness. This comes from really good nutrition and high protein foods. By nutrition, I mean all the trace elements that build the actual muscle tissues, and cells, not artificially pumped up, overgrown muscle that comes from break and repair. Either way, to get the best for your body you need protien shakes before and after your workout, preferably shakes with all the nutrients and micronutrients as well as fibre for your gut and vitamins for proper use of oxygen in the cells. Vitamins form a vital part of the chemical factories that make your cells work. Click my name to see how to get these.
lift weights.
=]
Start everyday by performing push-ups. The standard push-up is an excellent way to increase strength in your biceps, triceps, chest, back, shoulders and even your legs. Determine how many push-ups you can do and then start your day by doing that many. In one week, increase the amount of push-ups by five or ten. Continue doing this and you will find that you’ve increased your strength in the above mentioned areas in no time.
I see you know that cardio is the best way to loose weight but it doesn’t really help build muscle. You already know that the best way to build muscle is to do strength training exercises such as weight lifting. If only there was a way to get both of those results without “killing” yourself with hours of exercise.
. The fact is that our bodies take 15 minutes to warm up and burn fat. So if you are working out for 30 minutes, your body is really only benefiting from the second half of that workout.
These are my simple tips:
1. Get your low carb protein bar 90 minutes prior to your workout. This helps you burn more calories which then speeds up weight loss. It is important that you do this 90 minutes before your workout and not one minute later.
2. That’s a biggie – Nose breathe -breathing through your nose instead of your mouth will help stabilize your heart rate. This allows you to work our longer and burn more calories, hence speeding up weight loss.
3. Do you cardio exercises last, which you are already doing
These are only a few tips to help speed up the weight loss factor to get you on the path to lose weight and gain muscle. This is not enough though to help you achieve your goals. There are more specific and individual programs that will help end your frustration and help you get attain the results you are looking for.
I am a Strength Coach in philadelphia & i specialize in a different type of training that deals with work capacity! You can def build muscle and loss fat @ the same time. My workouts consist of circuits that do both! For example a workout i did the other day was 1 arm kettle bell swings 10 each arm then over head sledgehammer slams on a tire 10 each arm and hen 10 log presses and that would be 1 round. We did this for 3 rounds with little to no rest. This is a workout that is did with a guy who is already in good shape but i also do similar workouts in my women’s only boot camps, where the girls use a lot of body weight movements together like body weight squats, jumping jacks, push ups, lunges etc etc. I find that if we can get your heart rate up while you are moving weights even if its just your own body weight you can build muscle while also burning fat!
Dave Lee-The Real World Strength Coach
http://realworldstrengthcoach.com
realworldstrengthcoach@gmail.com
cardio after weights is good.
as for weight loss. do you mean you want to lower body fat? building muscle will increase your weight (slightly) while decreasing your body fat (unless you eat really really really unhealthy).
if you want to lose weight in general then strength training should be avoided and you should focus on cardio only. (not recommended though as it takes longer to get rid of fat if not doing strength training)
You can gain muscle and lose fat at the same time, but neither will be optimal. Best to gain muscle now and lose fat later. You increase strength by upping the weight each workout. Do heavy compound lifts like squats, deadlifts, bench (I prefer incline barbell over flat), pullups, rows, military press, etc. Keep a journal. Lifting then cardio is fine.
To increase strength, check out the book Starting Strength by Mark Rippetoe (former olympic powerlifter) or go to the site I use: http://www.stronglifts.com.
I’ve heard conflicting information about if its possible to build muscle and lose fat at the same time. Personally, I think you should not give a hoot about your body fat for a few months while you are building up strength. Then, burn off the fat later. It will be easy because muscle burns calories just simply by existing.
And yes, lift before you do cardio.
Hey, iam in the same situation as you!
I lift weights in the morning, 11am ish,
then at about 9pm wheni get home from work
l lift HEAVY WEIGHTS, and then do some cardio,
ive seen some great results, make sure you life heavy,
this will assue you do not lose any muslce!
Hi, you are not the only person have this problem,my friend kate is as the same with you,she read a book and do step by step. Now she is very fine.I am sure the book can help you.here is it: http://www.7fastweightloss.com
enjoy it.
I say EXERCISE!
good info pack the muscle on and lose fat quicker is the way its done.
hit my blog for some MMA workouts these things destroy you, but one thing for sure is you will become a true hardcore athlete witha hard chisled appearance.
take care