Ectomorph 40 yr old female wanting to build muscle!

ellio111

Brand new to this so pardon my ignorance. I weigh 50.3kg after dieting for 3 months and only a little bit of cardio but generally active. Tiny bit of fat left on my bum and tum. Now wanting to build muscle. Have shifted to maintenance and sticking with 40% carbs, 30% protein and 30% fat. Now doing 3 x 45 minute bootcamp sessions per week and 1 hour long pure weights session. Is this going to be enough to build any muscle?? Dont want to reach bodybuilder status but would love some definition especially in my tum and bum!!! Am i on the right track?

trigden1991

1 hour of proper weight lifting a week isn't going to be enough to progress and increase lean body mass. Could you swap out 2-3 of your boot camps for weight training?

rheddmobile

It depends on what your bootcamp is like - if it's mostly bodyweight strength you could see some improvements. One day a week lifting is kind of a waste, though. Two or three days would be better.

bbuster88

Hey to build muscle your need to train at least 4 days a week maybe 3 to start, good form with 12/15 reps, a lot of chicken

ellio111

The bootcamp i do is very weights based. I would say maybe 20% cardio and 80% weighted activities eg. situps, squats, lunges etc. Always with weight plates or bars or kettlebells. Must be doing something cause my muscles are hurting for at least two days after!!

cityruss

bbuster88 wrote: »

Hey to build muscle your need to train at least 4 days a week maybe 3 to start, good form with 12/15 reps, a lot of chicken

So use chickens instead of dumbells?

livingleanlivingclean

ellio111 wrote: »

The bootcamp i do is very weights based. I would say maybe 20% cardio and 80% weighted activities eg. situps, squats, lunges etc. Always with weight plates or bars or kettlebells. Must be doing something cause my muscles are hurting for at least two days after!!

I'd recommend a proper lifting program.
(DOMS isn't a sign of anything... Other than you have sore muscles. It doesn't mean you've trained hard, or grown anything)

sardelsa

I would definitely follow a progressive lifting program if you want to build muscle optimally. Keeping muscle in a deficit is one thing, but to build it you really need to get your training right.

Also if you want to build muscle, eat in a small surplus (125-250cals over maintenance per day), get adequate protein and accept there will be some fat gain.

Alternatively you can eat at maintenance.. to lose fat and gain muscle at the same time, but keep in mind this can be a very slow process.

It depends on your stats, goals and comfort level. But either way I'd definitely follow a proper program.

bbuster88

cityruss wrote: »

bbuster88 wrote: »

Hey to build muscle your need to train at least 4 days a week maybe 3 to start, good form with 12/15 reps, a lot of chicken

So use chickens instead of dumbells?

Yeah good one

Lean59man

To much cardio will kill your progress as will too much training.

Weights 2-3 days per week is a must.

Use basic compound movements.