General Discussions > Help and How to
I just started working out
taylor:
Nonie,
These are my suggestions:
1. No startches ( rice, pasta, bleached/white breads. Ask any male model, body builder etc. it is just a firm rule for keep fat off. Body crashes and feels overly tired from these products and they also turn to sugar in your system...need I say more.
2. Increase protien as mentioned already, but don't go crazy with it, and also remember that the cut of meat you eat, determines if it was worth gaining protien if it was filled with fat. Fat is simply that...fat! ( A serving of meat is 4 oz. not a 16 oz steak lol.)
note, you need to eat smaller, but more often to really get what your after...average 5 meals of real portions a day
3. If you are just starting with lifting any weights please follow this basic rules for both productivity and safety to yourself and your muscles.
A. Lift wieght that you can handle to where you are using correct form!
B. As said earlier, don't jerk the weight, go SLOW with lifting and descending, this builds up muscle by breaking it down!
C. Start your first week or two out lifting 15 reps 1 set. usually this is done the first week, but you may want to take two wks.
D. After 15 reps of 1 set each, move to doing 3 sets at 10 reps. You should at this time know what is a good weight.
Magic of bulking up: A method I will swear by and so will body builders!!
Once you have done 3 sets of 10 at the same weight for about a two week period, raise the amount of wieght by 5 pds or whatever feels right. Now your still going to do 3 sets, but your going to change each set out with the wieght...so:( see if I can write this out and make sense lol)
Lets say that you are doing leg raises and your doing 60 pds. 3 sets of 10 reps. here is how you change it out to begin building mass oh and endurance that is extremely important.
1st rep 60 pds
2nd rep 40 pds
3rd rep 20 pds
Now after you increase a few more times with the wieght and say an average of two more weeks you can give this a try even if you have to lower the weight a bit:
1st rep 20 pds
2nd rep 40 pds
3rd rep 60 pds. this should bust your <not allowed> but you will have achieved huge accomplishment...here is how you will see the gain:
Do this two more weeks, and increase weight as you feel you can ( Always remember to watch your form!!)
Now lets say you are lifting with the assending weight amounts, starting with 30 pds at this point, and then on to say 50 pds and then up to your last rep being 70 pds. at the end of that two weeks, go in and lift 10 pds over the amount which is your highest for one set of 10! And you will have increased your strength by a very nice precentage!! Pick a upper level wieght amt. and start the cycle all over, 3 sets of 10 reps at the same amount, then switch off using the next two methods I showed you above, each time you cycle through this the gains will be amazing!
Here is why it works so well. Muscle has memory, and you are training it for the movement, you want to throw it off so that it has to work itself out and work from more than memory, of course you need to build the memory up a bit first...then you change it up etc. Trust me you do this and your going to love the results, I dont care how small you are. Now I am not saying that you can out do your genetic build up, but you can indeed hit your max abilities and keeping them there is easier than getting them there.
What you take in as fuel is very important. To do all the work and then blow it by eating the foods that are defeating would be a shame. So switch that pasta out dude lol. I love rice and just had to dump it because it really does make me crash and it does indeed turn to sugar in the system.
All that I have shared here with you was taught to me by one of the leading sports med. guys in the country and he trains top level athletes, so it is good advice that I give you. Please realize that this is suggestions only! Whatever you do, before you start a training program of any type, consult your doctor and get their approval for any medical conditions that you may need to address.
Oh and by the way Cardio is a good thing to do if you need to reduce fat on the body and also to assist you in gaining rate of oxegyn in the blood stream which you need to increase your endurance thereby increasing your lifting ability ( the blood must flow through the muscles to repair, and repair is what is happening when they grow and develp, you are literally taring them down to build them up. Many people do cardio prior to lifting, I have found and rescent research has shown that it should be done afterwards! But of course the choice is up to you.
One last thing , a lesson I learned out of being stupid lol.... dont ever sit in the hot tub and then think your gonna lift wieghts lol.... I had this stupid idea that the hot tub would relax the muscles and then they would be less tight for lifting...ummm,, they are too exhausted to lift a dang thing! LOL ok, we all learn from mistakes....hot tub AFTER lifting only!
If you would like resources and more info let me know. I have been working on researcher for this very topic for males on T for the Health summit coming up...I will do what I can to post more if you would like.
Peace,
Taylor
Mario:
Good advice LIT and Taylor. When I get to go back to the gym, I will try your suggestion with the reps Taylor.
Marco
LostInTime:
Guys, I am trying to fill in the video section of the how tos. Are there any particular lifting exercises you would like to see posted there? There are quite a few in there, not everything, but enough that I would like some kind of filter to start with and all.
So please, PM me or reply here with what you would like to see in the Fitness Video How To Section of the board.
nonie:
Ah, Taylor, that all makes sense. Are you saying I should essentially eat only Atkins food? I always felt that kind of diet seemed really unhealthy. I already have a high metabolism and eat about small 5 meals a day plus snacking... I have no idea what my normal caoloric intake is.
I've often read that carbs are what distance and endurace athletes swear by - was I misinformed or is the best diet entirely different for mass building? And how do you feel about things like protein shakes and that kind of stuff? I really am starting from knowing nothing beyond gym class in high school where we had 2 weight room days each week, all I did was the rowers and stairsteppers.
Oh, and I also have a lot of food sentitivities (not allergies, just sensitivities) so I can't even really digest large amounts of meat. I might be stuck with starches either way as I seem to need a certain percentage of my food to be starch in order to balance out the stuff that messes me up so that I can digest it all. But maybe being in better shape would help alleviate that.
I am so tiny that I started out exercising my delts without weights for a couple days... 3 reps of 15 of just lifting my arm's weight straight out to the side made me sore o_o But the muscle feels harder and now I can do it with a very small weight. I also can't do regular pushups yet... Been using my knees. Can only do like 15. But man, I think I put on muscle pretty easily, because after two days of girl pushups I swear my pecs feel a tiny tiny bit harder and thicker.
And is soreness a good sign? That the muscles are rebuilding? I know the burn feeling is, right?
Man. I'm gonna be a case to go in the books if I can actually get manly looking muscles from this <not allowed> frame before I start hormones... :P
nonie:
LIT - yeah, triceps and lats! Definitely don't want to forget those. Generally if I do something that burns on one side I try to do something that has the opposite movement to feel like I balaced that limb. What I need to do is get a gym to go to... Maybe the Y or something. I've been just working out with some weights I found in the garage at home, trying to use what I remember from high school about form, but I am probably doing some things wrong. I used to hate the smell of metal weights in high school but I like it now. Weird.
I worked at a textbook store for a couple months a few years ago, and I had huge biceps and bigger shoulders than before after only a few weeks (oddly no one else working there got much bigger, they kinda teased me about it), and they stayed for like 2 years without any strength exercise. All I did was biking and DDR which is cardio stuff I guess. But my arms stayed big for an incredibly long time and I was really proud of them but at the same time embarrassed by them, so I kinda let them go. They're still a lot bigger than before that job even 3.5 years later...
I dunno, that stuff makes me wonder if I have higher than normal T for a genetic girl anyway. I also always had a bit of a treasure trail and hair by my bellybutton that I used to shave.
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