Work out routine

bullet_prooof
bullet_prooof Posts: 3 Member
edited November 2024 in Getting Started
anyobe face a good work out routine to loose weight and gain muscle?

Replies

  • bullet_prooof
    bullet_prooof Posts: 3 Member
    Anyone* have* ^^
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    From what I've read, you can't do both at the same time.

    Losing weight = calorie deficit
    Gaining Muscle = calorie surplus

    Now while people who are new to lifting might experience a little bit of a muscle gain, it's generally not normal. I'm sure if people could do both at the same time there would be no need for cut/bulk cycles that body builders do. I could be wrong though.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Well, muscle has weight, so if you want to gain muscle, you're going to gain weight. So maybe you mean you want to lose fat and keep the muscle, thereby revealing the lean muscle as the fat comes off - which is what a lot of people generally mean by "toning". :smile:

    To lose fat and keep the muscle, eat at a small calorie deficit and lift heavy. If you actually want to GAIN muscle, you need to train hard, be very dedicated, and eat at a surplus.
  • irongrinder
    irongrinder Posts: 202 Member
    go on youtube and search for HIIT workouts, you will see a wide range of any kind of workout you can possibly want, serious, there's no end, and it's free
  • joepratt503
    joepratt503 Posts: 191 Member
    edited February 2015
    There is a huge difference between gaining strength and gaining muscle AND there is a huge difference between big guys trying to gain lean muscle mass and people trying to just get a little more definition on the chest/back/arm/leg etc.

    I assume you are more interested in gaining strength than adding lean muscle mass and you can absolutely do that on a diet (or cut). HIIT, Metabolic, or Circuit training is a great way to kill those two birds with one gym visit...check out Youtube, there are a LOT of good trainers running channels with advice on training programs for both men and women.

    As always, just my personal opinion.
  • beets4us
    beets4us Posts: 57 Member
    edited February 2015
    You can still lose weight and gain strength though, right? I have been losing a pound a week and am stronger than when I started the 30 Day Shred...but I've only been at it for about 5 weeks.
  • joepratt503
    joepratt503 Posts: 191 Member
    Absolutely you can...actually you will find that you likely will attain your weight loss goals faster with strength training in concert with cardio than just cardio alone. The comment about calorie deficit/surplus really is more applicable to someone trying to gain lean muscle mass...so actually growing rather than toning or strengthening.

    As always, just my personal opinion :)
  • Unknown
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  • PDR85
    PDR85 Posts: 372 Member
    If you are wanting to gain muscle then just start a good lifting program. I don't have anything specific program-wise that I would recommend... but if you are gaining muscle and eating well then the fat (or "excess wight" for all you PC people) will take care of itself.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Check out the book New Rules of Lifting for Women (can probably get it at the library), or the Stronglifts 5x5 program (google it) for starters.
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