Lose weight but also gain mucsle ???
Hey eveyone i have a question and i need some advice.
Please i do apologize if im posting in the wrong section.
I weight 298 and im 6,3 im and trying to lose weight and gain muscle. Ive been trying to do my best and working my ass off to push myself. I want to live a better life i want a healthy lifestyle and its time for a change. Please any imput and advice would help me. I need to know what i should do as far as workouts,eating ect. Thanks guy's
no prob buddy u r in the right category after all we r here to solve one another problems..follow this simple tips to build muscle:
The fastest way to build muscle is to get stronger. The stronger you are, the stronger youíll look. Get into strength training. Do barbell exercises that hit several muscles at the same time: Squats, Dead-lifts, Overhead Press, etc.
Start with an empty barbell. Learn the exercise technique. Increase the weight gradually. If you donít know where to start, check out the Beginner Strength Training Program: it takes 3 times 30 minutes a week.
Nutrition. You need solid nutrition to get stronger and build muscle. Keep the nutrition healthy and youíll lose fat. Some tips:
Protein. 1g/lbs daily. Meat, poultry, fish, eggs, etc.
Fat. Balance omega 3, 6 & 9 intake: fish oil, saturated fat & olive oil.
Veggies. All kinds, especially green fibrous veggies.
Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
Water. 1 liter per 1000 calories you expend.
Whole grain food. Oats, rice, pasta, breads, Ö
Banana and milk will help retain the muscle you have been building, so I suggest to snacks on these after working out.
-drink any beverages with calories
-eat fast food
-consume high fructose corn syrup
-3 servings of fruits and vegetables EACH per day
-high protein, low/moderate carbohydrate diet
-HEALTHY fats: flax, avocado, nuts, fish oils.
-20g of Fiber per day
Read the "what a bodybuilder eats" sticky post for a more complete list of foods.
The best piece of dieting advice I ever got was to think of your diet in terms of the healthy things you are adding to it, not the things you are depriving yourself of. If you add enough healthy things to your diet you will find that you are not hungry as often.
For weight lifting, do full body workouts based on the major compounds movements, which are: Deadlift, Press, Bench Press, Squat. When you start, you could probably go a long way just doing calisthenics (pull ups, chinups, pushups, cardio workouts) to ease your way in to a more serious routine. If you are as out of shape as you paint yourself to be, the first 3 weeks are going to be hell so take it easy at first.
Any routine that doesn't include the 4 lifts I mentioned would not be considered a serious routine by anyone on this board who knows that they're talking about. They are extremely difficult to do correctly if you lift by yourself. I recommend the book Starting Strength by Mark Rippetoe. Read it three times, and take lessons if necessary.
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