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DVCKz
DVCKz Posts: 8 Member
in Fitness and Exercise
Hello all, my current work/school schedule means I only get about an hour at the gym. My goal is to pack on muscle while killing fat. Anyone have any good fitness tips that will help me reach my goal in the allotted time?

Replies

  • AsISmile
    AsISmile Posts: 1,004 Member
    Follow a structured progressive overload lifting program.
    If you are new to lifting, it should be a full body beginner program. Not some random exercises you liked and put together.

    Great beginners programs are:
    Stronglifts 5x5 (free online, short, has an app)
    Starting strength (Book, highly recommended, good technique explenations)
    New rules of lifting (Book, also technique explanation)
    ICF 5x5 (Adaptation of Stronglifts with more accessories work)
    Strong curves (book, focus on women, but also interesting for man if they want to have a focus on glutes).

    Read up on the programs, pick which you like best.

    Also, for the lose fat gain muscle part you should eat maintenance. If you are currently in the process of losing weight lifting will help maintain existing muscle, very useful. You will however hardly gain muscle eating a defecit.

    If you are trying to maintain weight, I recommend reading the body recomposition thread in the maintenance forum.
  • DVCKz
    DVCKz Posts: 8 Member
    Great sources, I'll definitely look into them, however I have been working out for a little over a year and a half. I'll still look into them. As of now I'm trying to get a flat stomach so I'm working on a caloric deficit, but as soon as that belly is flat I'm looking to build muscle. Thanks for the help :)
  • AsISmile
    AsISmile Posts: 1,004 Member
    Great!
    Also following a good program? If not, you could possibly still be able to make a lot of progress on a beginner program :)
  • DVCKz
    DVCKz Posts: 8 Member
    I've honestly got most of my workouts from friends, trainers that work at the gym, or Men's Fitness magazine. But there really is no harm in doing a "beginner workout", especially if it's one that I've not yet done before!

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