newbie question, am I builidng muscle with 30 Day Shred?

cxdyer

In the past, I've only done cardio while dieting. This time around, I've increased my protein and calories and have started doing the 30 Day Shred with Jillian Michaels, I'm on day 6 of Level 2. As suggested for first timers, I use 3 lb and 5 lb weights while following the DVD. My legs and core are sore but my biceps and triceps have yet to feel sore. Does that mean I am not gaining muscle yet? How do I know when and how much to increase my weights? Or should I do that as a seperate exercise apart from 30DS?

Trechechus

30DS is a great workout and when I did it, it really helped increase my endurance. If you are new to strength training, you will probably see a change in muscle size at first, but you are going to have to increase your weights if you want the change to continue. 30DS is mostly a cardio workout, but it does throw in some light strength training with light weight at high reps. It is mostly to help maintain muscle, but won't really help to build it.

If you can comfortably lift more, I might suggest trying it. Or, just throw in a strength workout a few days a week when you aren't doing 30DS.

mrshallewell

http://www.myfitnesspal.com/groups/home/15582-jillian-michaels-workout-group

Hi honey, provided a link to our exercise group above. I personally am on day 5 of lv2 mostly doing it Anita's way. I did 10 days of level 1 before this. I first felt it in my legs and lower stomach but now that feeling is gone, i'm starting to get a little in my arms. But just because you cant feel it doesnt mean it isnt working. Increase your weights when you feel the ones your using arent working or are too light. I changed from 1k weights to 1.5k weights going from lv 1 to lv2 and i tell you, I CAN FEEL IT. I do bellydancing every monday evening and I've started doing a long hike on a sunday. as long as you dont push yourself too hard you'll be fine.

FYI im on day 15 in total today and have lost 8 inches in total from my body and 5lbs total (put 3lb on the weekend before i started so only 2lb really counts)

cxdyer

30DS is a great workout and when I did it, it really helped increase my endurance. If you are new to strength training, you will probably see a change in muscle size at first, but you are going to have to increase your weights if you want the change to continue. 30DS is mostly a cardio workout, but it does throw in some light strength training with light weight at high reps. It is mostly to help maintain muscle, but won't really help to build it.

If you can comfortably lift more, I might suggest trying it. Or, just throw in a strength workout a few days a week when you aren't doing 30DS.

Thank you. I was considering adding a strength workout , but since I do 30DS everyday and am so new to this I wasn't sure if I could do weight lifting in conjunction with 30DS. And if so, which ones to avoid that would or would not fatigue my muscles. I'm extremely new to this so I appreciate your input.

ninerbuff

Building muscle means adding mass. Usually a calorie surplus is needed to achieve this. You are conditioning and retaining what muscle you have by resistance training, but building muscle on a calorie deficit is near improbable.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Trechechus

30DS is a great workout and when I did it, it really helped increase my endurance. If you are new to strength training, you will probably see a change in muscle size at first, but you are going to have to increase your weights if you want the change to continue. 30DS is mostly a cardio workout, but it does throw in some light strength training with light weight at high reps. It is mostly to help maintain muscle, but won't really help to build it. And make sure you're eating enough protein. 1g for every lb you weigh.

If you can comfortably lift more, I might suggest trying it. Or, just throw in a strength workout a few days a week when you aren't doing 30DS.

Thank you. I was considering adding a strength workout , but since I do 30DS everyday and am so new to this I wasn't sure if I could do weight lifting in conjunction with 30DS. And if so, which ones to avoid that would or would not fatigue my muscles. I'm extremely new to this so I appreciate your input.

If you want to do the 30DS the way it was intended and just get through it, then I would suggest waiting until the end of the 30 days to start a strength routine (just because that is what I would do.) I use it more like a supplemental workout, though, and don't do it every day, but rather when I want to mix up my at-home workout. For strength training, lift heavy 3 days a week, and try to make sure you mix up your target muscle groups.

You also might want to read "The New Rules of Lifting for Women." It's awesome.

cxdyer

Building muscle means adding mass. Usually a calorie surplus is needed to achieve this. You are conditioning and retaining what muscle you have by resistance training, but building muscle on a calorie deficit is near improbable.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Thank you, it makes sense to me

BonaFideUK

You can't build muscle on a calorie deficit. You can only retain what muscle you have, while losing fat (in an ideal world).

The only exception really is if you're a complete beginner and your body is recompositioning.