Lose Weight and Gain muscle
 

Hi, i am 6ft 240 and 21 years of age, i am looking to lose weight and get to about 200-210. I want to build muscle and lose body fat. I used to go to the gym 3-4 days a week and lift but never saw physical results in my body in 3-4 months of going. I did see result in my strength as i was lifting more. How can i get started to reach my goal? any info. would be helpful. Thanks

in order to see changes withing 4 months you would have to have a decnet body fat % if its to high then your muscles will stay covered by all the fat... as your strenth improves so will your muscle size but to acheive what i think you talking about you would need a good diet and some cardio... lifting weights needs to be monitored to allow your muscles time to recover as well

You really can't do both at the same time, it is very counterproductive. You'll get stronger, but really wont see the results you want. My advice is to do one at a time. Set a goal weight, exercise, and watch your diet extremely close. Work on a beginner's lift routine while you are cutting. Once you get your goal weight, shift your focus from cardio to lifting heavier weights. Keep doing cardio, just focus harder on lifting. I guarantee you will be amazed daily. I just cut 100 pounds this past year, and I am amazed how cut I get every day.

You actually CAN so both at the same time, it's just very difficult. What is your diet like? More often than not, results come down to diet more than training. -EK

just use a low calorie high protein diet. Mostly you need to concentrate on the fat loss and muscle retention. You should look pretty good if tyou drop the 40lbs and will look more muscular. You won't gain much muscle but maybe some. Big key is retaining the muscle.

Yah, that's what I meant. It seemed crazy easy to me just doing one at a time. I may be a special case though beings I dropped so much weight.

I have been on the gym for the last 4 months and I still didn't notice any weight loss. How can I improve my routine?

I go to the gym 4x a week. Usually, I do 30mins cardio and 1 hour aerobics. I lift weights atleast a few times after cardio

Switch up and lift before you do cardio. What is your eating schedule like? Are you very militant with your diet? How often do you cheat? When it comes to eating you have to be honest with yourself and calorie count or you won't see results no matter how much time you spend in the gym. %80 of your success is going to come from your diet.

it's really hard to do both I would just do a cut trying to maintain as much muscle as possible and then do a clean bulk afterwards