Time for things to get serious!!! Help!

donnagaunt31
donnagaunt31 Posts: 32 Member
edited November 2024 in Fitness and Exercise
Hi all! Right I need your help guys, I've list two and a half stone in 4 months I love the gym I'm in there most days and I've really got the bug! Being skinny is not my aim I want to be lean muscle all over, but I don't feel I'm getting the gains I should be for the work I'm putting in, I'm not sure if it's a nutrition issue or training issue, looking for advice from the more serious fitness bods please! Anymore info required just ask!? Xx

Replies

  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    What program are you running and how many calories are you eating?
  • donnagaunt31
    donnagaunt31 Posts: 32 Member
    I'm not doing a programme think that's the issue i don't know how/where to get a programme from, I just go do half an hour 45 mins on various free weights/weight machines then cardio usually cross trainer for half an hour, I also do spin at least twice a week, calories 1400 ish I can feel muscle stayrting to build but I don't think it's as much as it should be
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Get a lifting program!

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    I suggest Stronglifts 5X5. Simple to use. You can download the app at stronglifts.com to track your progress.
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest

    The link has a list of various lifting programs with various goals in mind. They also include bodyweight lifting programs which may be helpful as well. I would suggest looking at the beginner programs.

    45 mins to an hour is enough time for most of the programs, 3x a week. I would suggest a full body program using compound lifts to get the most bang for your buck. Going from machine to machine without any real goal in mind isn't going to be as effective.

    As long as you are getting enough protein and are lifting, you will be doing yourself a favour in terms of retaining muscle mass as you lose weight.

    Do you have more fat you want to lose? Then I would say continue to eat your 1400 calories (as long as it's a deficit) and you will start to change your bodyshape.
  • donnagaunt31
    donnagaunt31 Posts: 32 Member
    Yes want another stone and a half gone I've also signed up for a December body fat loss challenge at the gym, I'm currently at 35 % body fat
  • mgalovic01
    mgalovic01 Posts: 388 Member
    edited December 2016
    You may benefit from the structure associated with a program. Power lifting, doing things like free- weight squats, bench- press and dead lifts will produce gains. These are form intensive exercises, so start light and work on your form. Google and youtube information on proper form. Don't sacrifice form or go too heavy and you'll probably avoid injury. You should probably also do quick feet drills on the side to avoid losing too much agility.
    Cross- fit is good too, even more form intensive though.
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