Enough Protein and/or workouts throughout the week?

inspirationfit89
inspirationfit89 Posts: 5
in Health and Weight Loss
I am 115 pounds and work out about 3-4 times a week. I mix up insanity workouts with some weight training at the gym. I am noticing small results in my arms/shoulders/back etc, but am lacking the results in my stomach and legs. Should I be incorporating more cardio throughout the week or upping some of my weights. I have started to up my weights in a few areas, but there are still some that I struggle to complete a full set with. Also, I am not sure if I should be eating more protein to get better results. Please help!

Replies

  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    Lift heavy -- a program like 3x5 (from Starting Strength) is great. You'll see the most body recomp with lifting heavy. Check out this story on why every woman would benefit from such exercise:

    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Also, make sure you get enough protein. I opt for 0.7 g per lb body weight. Doing both these things will help you maintain LBM or minimize its loss when in a caloric deficit.

    If you're already at your goal weight, then keep the same ratio but eat at maintenance if you're looking to recomp or above to add muscle (with the heavy lifting).

    If you're looking to take off more fat, adding sprint workouts once or twice a week into your routine can help a lot. Here's a good article explaining why (wordy, but good): http://www.bodybuilding.com/fun/par46.htm

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