Gym Training - Fat Fight vs Muscle Building - Newbie
Discussion
HI All,
Not sure if these sorts of questions get asked a lot but I have tried to do some research on it and I think I am more confused than I was before so any help is welcome!
I guess with most people they are fairly slim and trim in their younger days however as I have gotten older (30 now) I have seriously let myself go and it really is embarassing for me.
I used to be a waist 28 but then a put on some weight and was a comfortable 32 which I was happy with with a good build structure, however I have seriously had a flab invasion over the last 3-4 years and I am now a waist 38 with a few tyres that would put the stocklist at kiwik fit to shame.
I have been reading up a lot and it seems to be muscle building and fat fighting don't go hand in hand?
Basically it says I should do one or the other but I am not sure how or when.
I basically want to shift the fat as quick as possible but also build a nice body too - not saying I want to look like The Rock but sort of like the attached pic
I guess what I am asking is in order to do this what do I have to do?
I have read that in order to build muscle as quick and safe as possible I should lift heavy weights that i would be able to do maybe 5 or 6 reps of maybe in 3 sets. I have a few magazines and workout manuals so they sort of give me a rough guide on what to do for muscle building.
Another area that baffles me is the whole supplements that people use. Can I still benefit from them if I have fat stored already or a big No no.
I would be grateful for ANY tips and advise in order to tackle my two goals.
Thanks everyone
Ps. If anyone has any iPhone apps to recommend that they feel really benefited them on showing how to do certain exercises correctly please do tell!
Not sure if these sorts of questions get asked a lot but I have tried to do some research on it and I think I am more confused than I was before so any help is welcome!
I guess with most people they are fairly slim and trim in their younger days however as I have gotten older (30 now) I have seriously let myself go and it really is embarassing for me.
I used to be a waist 28 but then a put on some weight and was a comfortable 32 which I was happy with with a good build structure, however I have seriously had a flab invasion over the last 3-4 years and I am now a waist 38 with a few tyres that would put the stocklist at kiwik fit to shame.
I have been reading up a lot and it seems to be muscle building and fat fighting don't go hand in hand?
Basically it says I should do one or the other but I am not sure how or when.
I basically want to shift the fat as quick as possible but also build a nice body too - not saying I want to look like The Rock but sort of like the attached pic
I guess what I am asking is in order to do this what do I have to do?
I have read that in order to build muscle as quick and safe as possible I should lift heavy weights that i would be able to do maybe 5 or 6 reps of maybe in 3 sets. I have a few magazines and workout manuals so they sort of give me a rough guide on what to do for muscle building.
Another area that baffles me is the whole supplements that people use. Can I still benefit from them if I have fat stored already or a big No no.
I would be grateful for ANY tips and advise in order to tackle my two goals.
Thanks everyone
Ps. If anyone has any iPhone apps to recommend that they feel really benefited them on showing how to do certain exercises correctly please do tell!
Edited by IATM on Tuesday 11th November 02:09
Edited by IATM on Tuesday 11th November 02:11
Edited by IATM on Tuesday 11th November 02:15
Edited by IATM on Tuesday 11th November 02:51
Two things: You get fit in the gym. You get thin in the kitchen. You can do them at the some time but as a tubster your results will be 80% to 90% diet for a while. Every diet on earth includes removing alcohol and sugar. You can guess why. Bin them and anything containing them. By the sound of it you could lose a stone a month for three or four months doing only that.
You can push the diet further by removing flour, Google for Paleo, or William Banting, or Gary Taubes to read more.
Alternately you can go straight to wearing a grey hoodie, stuffing yourself with shakes, and repeating the mantra "Beef. Cake. Beef. Cake. Beef. Cake.". That works too.
You can push the diet further by removing flour, Google for Paleo, or William Banting, or Gary Taubes to read more.
Alternately you can go straight to wearing a grey hoodie, stuffing yourself with shakes, and repeating the mantra "Beef. Cake. Beef. Cake. Beef. Cake.". That works too.
Hi.
I am no expert, but I have managed to shift 8 stone in less than two years.
The key is calories in v calories out.
Diet is key, you can train as hard as you want but if you do not control you calories you will not lose anything.
This is a good read for calculating calories: -
http://forum.bodybuilding.com/showthread.php?t=156...
And a good video: -
https://www.youtube.com/watch?v=hZjxWqwoWTg
In my experience, lifting weights is the best way to lose body fat, cardio would be second.
Start of with compound movement and learn good form.
Like I said, I am not an expert, I just know what worked for me, I'm sure there are people with more knowledge than me. But I am happy to help.
I am no expert, but I have managed to shift 8 stone in less than two years.
The key is calories in v calories out.
Diet is key, you can train as hard as you want but if you do not control you calories you will not lose anything.
This is a good read for calculating calories: -
http://forum.bodybuilding.com/showthread.php?t=156...
And a good video: -
https://www.youtube.com/watch?v=hZjxWqwoWTg
In my experience, lifting weights is the best way to lose body fat, cardio would be second.
Start of with compound movement and learn good form.
Like I said, I am not an expert, I just know what worked for me, I'm sure there are people with more knowledge than me. But I am happy to help.
Just to add some more.
Rep ranges, I mix it up 6 - 12 for a few months, then lower the weight up the reps to 15.
When doing the 15 rep range, it hurts like hell, but I've found I've lost more weight.
Supplements, is exactly that, just to supplement your diet. You don't need them. There is nothing you can take to speed up the process. If you can get all your nutrients from whole foods dont bother with supplements.
Rep ranges, I mix it up 6 - 12 for a few months, then lower the weight up the reps to 15.
When doing the 15 rep range, it hurts like hell, but I've found I've lost more weight.
Supplements, is exactly that, just to supplement your diet. You don't need them. There is nothing you can take to speed up the process. If you can get all your nutrients from whole foods dont bother with supplements.
Pretty much what they said above.
No need for supplements, though.
The 3x6 thing is just fine. Forget quick, though. Think slow but long term lifestyle change. Oh, you will build muscle even on a deficit if you haven't lifted before. You won't become huge on a deficit, though, but muscle that wasn't previously stimulated will experience some growth while the fat comes off.
As for cutting stuff out, try but do enjoy from time to time. I went to a Chinese buffet on Sunday and ate everything. Twice. I'm 42 and have a body similar to the one in the above pic.
No need for supplements, though.
The 3x6 thing is just fine. Forget quick, though. Think slow but long term lifestyle change. Oh, you will build muscle even on a deficit if you haven't lifted before. You won't become huge on a deficit, though, but muscle that wasn't previously stimulated will experience some growth while the fat comes off.
As for cutting stuff out, try but do enjoy from time to time. I went to a Chinese buffet on Sunday and ate everything. Twice. I'm 42 and have a body similar to the one in the above pic.
Hoofy said:
As for cutting stuff out, try but do enjoy from time to time. I went to a Chinese buffet on Sunday and ate everything. Twice.
Agree with this, it helps a lot. I do a 'refeed' once a week. Eat to just over maintenance, enjoy the things I normally wouldnt be able to. It helps restore depleted stores, especially leptin.Thanks for all the information guys, so it looks like getting onto a proper diet and a low fat and sugar intake is the main thing and doing decent sessions at the gym.
I agree what you guys are saying, it is something I want to change long term and not short term. I want to be a regular and keeping my fitness and body maintained and not just for the sake of shifting the pounds I have now.
I understand diet wise, yeah kick out sugar and fried food, but whats the deal with carbs? I have heard things like pasta and white bread should be cut out to lose weight too but then what do people use as alternatives?
I agree what you guys are saying, it is something I want to change long term and not short term. I want to be a regular and keeping my fitness and body maintained and not just for the sake of shifting the pounds I have now.
I understand diet wise, yeah kick out sugar and fried food, but whats the deal with carbs? I have heard things like pasta and white bread should be cut out to lose weight too but then what do people use as alternatives?
IATM said:
Thanks for all the information guys, so it looks like getting onto a proper diet and a low fat and sugar intake is the main thing and doing decent sessions at the gym.
I agree what you guys are saying, it is something I want to change long term and not short term. I want to be a regular and keeping my fitness and body maintained and not just for the sake of shifting the pounds I have now.
I understand diet wise, yeah kick out sugar and fried food, but whats the deal with carbs? I have heard things like pasta and white bread should be cut out to lose weight too but then what do people use as alternatives?
Low fat diets are not recommended, the body needs fat to maintain proper function. Goods fats eggs, nuts etc. Dont go crazy on the low fat.I agree what you guys are saying, it is something I want to change long term and not short term. I want to be a regular and keeping my fitness and body maintained and not just for the sake of shifting the pounds I have now.
I understand diet wise, yeah kick out sugar and fried food, but whats the deal with carbs? I have heard things like pasta and white bread should be cut out to lose weight too but then what do people use as alternatives?
At the end of the day a carb is a carb, dont over complicate it. I know of people that love white bread and pasta and look ripped. There is no such thing as a bad carb.
White bread and pasta are refined, wholemeal/ wheat will always be better for you.
Eat what you enjoy and control your calories, dont over complicate things.
Concentrate on getting good protein and fats if you will be lifting weights.
Make sure you drinking plenty of water. As an example I drink 4 - 5 litres a day. When you wee, it should be clear.
The trick to cutting through the BS is simple. Remember when you were a kid at the school gates and your mum was sharing tips for weight loss with your best mate's mum? All those tips are BS. So, low fat diets, not skipping breakfast, cabbage diets etc. 
That's why they're still permafat.
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That's why they're still permafat.</b
hy>it's really simple, clean up your diet by eating more whole foods and minimise anything processed. when you're in the gym make sure you push yourself i.e. if your intended reps for the set is 10 and you do 10 easily then you want to be doing more weight or more reps and get some decent cardio in a few times a week
First, put down the health/fitness mags - they are invariably rubbish.
As above, you can't out-train a poor diet. Eat sensibly as far as possible - the odd burger or pizza isn't going to kill all your gainz. All the tosh about low fat, six meals a day, supplements, etc. is at best unproven - definitely not necessary at yours and my level anyway.
Don't do what the others do in the gym, unless you want to end up like them. Choose a proven, recognised program and stick to it; Stronglifts 5x5, Wendler's 531 and many others. They work - if you don't fiddle and fart about with them.
As above, you can't out-train a poor diet. Eat sensibly as far as possible - the odd burger or pizza isn't going to kill all your gainz. All the tosh about low fat, six meals a day, supplements, etc. is at best unproven - definitely not necessary at yours and my level anyway.
Don't do what the others do in the gym, unless you want to end up like them. Choose a proven, recognised program and stick to it; Stronglifts 5x5, Wendler's 531 and many others. They work - if you don't fiddle and fart about with them.
I was in a similar boat to you, im 34, I started in feb, ive lost 25% of my body weight, gone down to a size 30" from 38" waist, all my new clothes are small/medium.
How I did it (in order of importance)
Diet - Calorie count - Get the app myfitnesspal for your smartphone and get started, today, 1600 calories ish, it will tell you, stop drinking alcohol, stop eating sweets (processed sugar), pies, white rice/bread/pasta and increase the amount of veg/salad you have to replace it, eat breakfast, you will feel hungry, you should, that means it's working, get used to it, willpower is needed, stick to it best you can, you will slip up, keep at it. 80% of what you want to achieve is about diet.
After a couple of months (april for me)
Fitness - Cardio - Run, that's it, simple, to get started do couch to 5k another app or get the mp3's from the NHS website like I did.
After another couple of months
Fitness - resistance - lift, pull, push. Now this is an area im not familiar with as its where im up too. But I started of doing press ups, crunches, planking and pull ups at home, ive now progress to going to the gym 3 times a week and doing a machine routine, I hope to move onto 5x5 in due time.
It wont be quick and it wont be easy, but well it is easy when you realise that its straight forward. And if your exercising and you aren't dripping with sweat at the end you haven't worked hard enough.
You can do it.
ETA - supplements, never used them, I do drink protein powder/shake after I work out but im not sure what its supposed to do, I just consider it a hit of protein/calories after my workout.
How I did it (in order of importance)
Diet - Calorie count - Get the app myfitnesspal for your smartphone and get started, today, 1600 calories ish, it will tell you, stop drinking alcohol, stop eating sweets (processed sugar), pies, white rice/bread/pasta and increase the amount of veg/salad you have to replace it, eat breakfast, you will feel hungry, you should, that means it's working, get used to it, willpower is needed, stick to it best you can, you will slip up, keep at it. 80% of what you want to achieve is about diet.
After a couple of months (april for me)
Fitness - Cardio - Run, that's it, simple, to get started do couch to 5k another app or get the mp3's from the NHS website like I did.
After another couple of months
Fitness - resistance - lift, pull, push. Now this is an area im not familiar with as its where im up too. But I started of doing press ups, crunches, planking and pull ups at home, ive now progress to going to the gym 3 times a week and doing a machine routine, I hope to move onto 5x5 in due time.
It wont be quick and it wont be easy, but well it is easy when you realise that its straight forward. And if your exercising and you aren't dripping with sweat at the end you haven't worked hard enough.
You can do it.
ETA - supplements, never used them, I do drink protein powder/shake after I work out but im not sure what its supposed to do, I just consider it a hit of protein/calories after my workout.
Edited by Foliage on Tuesday 11th November 15:31
Edited by Foliage on Tuesday 11th November 15:33
Purity14 said:
Simple:
Eat regular meals.
Eat at a calorie deficit.
Always eat breakfast.
Eat every 3 hours, pre-prepare food in advance.
(I eat at 6-9-12-3-6)
Exercise optional, but you wont gain muscle very well whilst eating at a deficit.
This is very tired conventional wisdom which everyone would do well to ignore if they lead a normal hectic life and don't enjoy carrying tupperware everywhere.Eat regular meals.
Eat at a calorie deficit.
Always eat breakfast.
Eat every 3 hours, pre-prepare food in advance.
(I eat at 6-9-12-3-6)
Exercise optional, but you wont gain muscle very well whilst eating at a deficit.
I don't have time to explain Intermittent Fasting right now but I would strongly urge the OP to have a read of leangains.com.
Within a set calorie limit, 1 large evening meal and 1-2 snacks is MUCH more enjoyable/satiating than 2-3 meals and 2-3 snacks.
You also do NOT need to cut out sugar/alcohol if you intermittent fast and control overall weekly calories. Cutting out such treats will make you miserable and is not sustainable as part of a permanent lifestyle change, which is what is required to achieve your goals.
Don't overcomplicate it. Resist reading 10,000 articles.
- Cut out all sugar. This also means keeping fruit intake very low (handful of grapes now and then).
- Drink nothing but water.
- Eat lots of greens (spinach, broccoli, etc)
- Eat lots of protein (meats, eggs, etc)
- Walk/run/cycle an hour every day.
- And lift heavy stuff. Any heavy stuff. Don't worry about sets, reps, etc. Find a workout plan and do it. Any of them.
KamSandhu44 said:
Low fat diets are not recommended, the body needs fat to maintain proper function. Goods fats eggs, nuts etc. Dont go crazy on the low fat.
I would go further - do not try to eat 'low fat'. Avoid foods labelled as such. Low fat was an attempt to get people to eat low calorie without realising (fat being calorie dense). It has exactly the opposite effect because you need to eat something, so the fat gets replaced with carbs, so your insulin spikes, your body turns the carbs to fat, and you feel hungry again two hours later. Great news for the producers of breakfast cereal, they can now sell you a mid-morning snack too. Not so good for you. Don't do it.
KamSandhu44 said:
Make sure you drinking plenty of water. As an example I drink 4 - 5 litres a day. When you wee, it should be clear.
I've always been told that clear pee means that the water is going straight through you and that a lighter straw colour was prefered!While not in the same boat as the OP I'd like to get a better physique and need to look closer at my diet and try and lift. I just love bread, cheese, cake and fruit though!!!
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