How do I get the lean look people?

babychris1

I have completed Insanity, burned a whole load of fat, my BF is now around 14% and I weight 10 stone 7lbs ( 147lbs ) Because I love to push hard and also my cardio after Insanity I then went onto Asylum, which is what I am doing now.. 10 days in.. however I am worried that it won't give me the results I am looking for..

I want that lean, ripped look with muscle definition and my wife told me today that I should therefore lift. I already have body beast but my only concern was that by doing that as my primary workout and weights as secondary, my CV endurance would suffer. But I am slowly thinking that I need to do a programe such as Body Beast to get my desired look.

Should I change to Body Beast now and do cardio a couple times a week, or stick with Asylum and do weights a couple times a week. Just a bit confused..

Any help would be appreciated, any questions feel free to ask..

Thanks..

themommie

Bump

MelStren

I would say go to bodybuilding.com and pick out a lifting program and start it now! Cardio is good but you only need it for heart health and only a couple of times a week.

nomeejerome

start picking up heavy things?

CorvusCorax77

You want to build muscle. You have to do resistance training and eat moar to do it.

My thoughts are you will have to bulk then cut. Research that.

As for CV endurance, weight training helped with mine. A good CV exercise to include in a program focused on weight training is HIIT. I do 10 mins cardio HIIT on lifting days (4 days a week) and one day of more long term steady state (either running, or I go hiking or surfing)

Woomytron

If you like beachbody workouts did you consider p90x? They have some cardio and some lifting. You could always do cardio every other day and lifting on the other days and take off Sundays. That is what I do.

Good luck

Topsking2010

Chris you need to man up and hit the weights.Eat lots of protein!!


Last time I was 147 pounds I was 15 years old.

I am now 50 and weigh 187 pounds.

By the way I do cardio 3 times a week and strength training 3 times a week.


Herb

taso42

You need strength training. (Body Beast isn't strength training).

cmeiron

If you want to retain the muscle you have now, you need to do resistance training. Ideally, look for a progressive program that challenges you to lift increasingly heavier weights over time (Stronglifts, All Pro, etc.). If you eat at a slight deficit and consume adequate protein you'll continue to drop BF while retaining LBM and this will reveal the muscles underneath. If you want to GAIN muscle, you'll need to bulk, meaning you'll need to eat at a surplus.

FWIW, when I started lifting I dropped the amount of cardio I was doing by about 2/3 (from 6 days/week to 3 days/week, and generally shorter but more intense sessions), and I haven't noticed any change in my CV fitness. In fact, I'm performing much better at intense cardio like HIIT and my 5km run time is creeping down.

youngcaseyr

If you want the "long and lean" look then I suggest doing some form of yoga or pilates... I know men think it's a woman's activity but I've seen some men in amazing shape attend yoga and/or pilates. I got a lot of compliments on the difference in my shape after I added yoga to my exercise routines.

cwolfman13

To get that look you need to put on muscle...which means you need to make weight training a priority and eat a bit more. I lift 3x weekly and do my cardio on non-lifting days (10K training right now). Don't overdo the cardio though, it is counterproductive to putting on muscle. A good 30-45 minutes of jogging or cycling or whatever 3x weekly is just fine. The more cardio you do, the more you have to eat to make up for it and put on muscle....if you can eat like a machine then go for it...but otherwise, you're going to have to slow up on the cardio. Most guys I know do very little cardio when they're in a bulk and then ramp up the cardio when they're in a cut. I think a few bulk and cut cycles and just generally getting your fitness on will do you wonders.

babychris1

Cheers people.. better start researching and switch my regime up..

CrankMeUp

hold out donuts, they will follow you...the lean look people like treats.

cmeiron

hold out donuts, they will follow you...the lean look people like treats.

LOL punctuation is fun

(And donuts are delicious, yes.)

Darryl4126

You have got to get more muscle mass if you are only 147 . It can be done it just takes weight training and time .

CrankMeUp

ON a more serious note this is a great group with a lot of good information:

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

Yeller_Sensation

hold out donuts, they will follow you...the lean look people like treats.

:laugh: :laugh: :laugh:

:flowerforyou:

babychris1

Any recommendations as to which program I could begin..

babychris1

hold out donuts, they will follow you...the lean look people like treats.

LOL punctuation is fun

(And donuts are delicious, yes.)

It's been a long day dude lol :yawn:

nomeejerome

ON a more serious note this is a great group with a lot of good information:

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

+1

CorvusCorax77

If you want the "long and lean" look then I suggest doing some form of yoga or pilates... I know men think it's a woman's activity but I've seen some men in amazing shape attend yoga and/or pilates. I got a lot of compliments on the difference in my shape after I added yoga to my exercise routines.

I told some guy that I lift weights the other day.

His response was "so you do Pilates?"

I wish everyone could have seen my face!

I only have ever done wee bits of Pilates here and there - used to be hard for me. But after lifting for a year, I have Pilates a stab again and it was so easy. My vote goes for heavy compound lifting.

usmcmp

Any recommendations as to which program I could begin..

http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-intro.html

SteveJWatson

You need strength training. (Body Beast isn't strength training).

I thought it was strength training with a lot of supersets etc? However, I am unwilling to pay £50 for a dvd to find out when there are loads of strength training programs/tips/regimes that you can get for nothing .

CrankMeUp

Calorie SURPLUS to build muscle and

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

or

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

neandermagnon

Any recommendations as to which program I could begin..

Mark Rippetoe's Starting Strength

Stronglifts 5x5 (it's mostly the same as starting strength, but starting strength is a book that has a ton of extremely useful info in it, while stronglifts is just the basic program.... even if you do stronglifts, I'd recommend learning the correct form for lifts from Rippetoe's videos on you tube)

babychris1

I have done Body Beast a few times, I actually did Chest workout this morning.

Kind of going for a Christian Bale in American Psycho look...

I think it's time to beef up!!

:devil:

taso42

You need strength training. (Body Beast isn't strength training).

I thought it was strength training with a lot of supersets etc? However, I am unwilling to pay £50 for a dvd to find out when there are loads of strength training programs/tips/regimes that you can get for nothing .

Hmm looks like you're right... seems to be a DVD-based lifting program focused on isolation exercises. Hehe weird.

Lady_Bane

Clean eating, and lifting.

jonniemarie1

lift!!!!!!

jaysonhijinx

Combination of changes to your training regime and nutrition plan.

Training - Step away from the DVD workouts and pick up some iron. Start a strength/weights training program. There's a lot available on Bodybuilding.com - find one that will suit your schedule. Doing a 5 day program that you can only commit 3-4 days a week on can potentially affect your progress. Cut back on long cardio sessions and maybe consider HIIT if you're currently doing more steady state cardio.

Nutrition - New muscle growth needs more calories consumed so eat at a surplus. Make sure you're consuming enough carbs and protein for fuel and recovery. There are heaps of calculators online that can assist with estimating your macros (carbs/protein/fat) and should also give you a calorie goal based off your current stats with the goal of adding muscle mass.

Good luck!

babychris1

Lifting has begun.. Time to get all kinds of gainzzz