Weight Loss/ Mussle Gain

Black_Venom

I am not skinny and not fat but i have some fat i duno. My Bmi is 23.47

Underweight BMI less than 18.5
Ideal BMI 18.5-25
Overweight BMI 25-30
Obese - should lose weight BMI 30-40
Very obese - lose weight now BMI greater than 40


Im looking to flatten out my body just shed excess body fat but yet id like to put on some mussle on my upper body (which iv been only concentrating on) I do around 2-3hour weights a week but i dont think it works out at 2 hours when i break it down so il write it out here to see what you think..

Sorry if i dont know the propper names for the machines but il decribe..


What iv been doing latly is to warm up

15*50lbs Chest press Where you push it out in front sitting down
15*50lbs where u have you arms up straight and push inwards and then back
15*50lbs Pushing straight up from seating position and back down
15*50lbs with the long bar over head and you pull it down with its attached to a cable
15*50lbs Chest press where you put your chest against a pad and pulll# it towards you

Then Next:
12*60lbs Chest press
12*60lbs Arms in and out thing
12*60lbs Pushing up
12*60lbs bar/cable thing
12*60lbs chest press

Then:
12*70lbs chest press
12*70lbs Arms In
12*70lbs Push up
12*70lbs Bar/Cable Sitting
12*70lbs Chest press, with chest against pad

Then:
12*80lbs chest press
12*80lbs Arms in
12*80lbs Push up, Struggled
12*80lbs Bar
12*80lbs Chest

Tredmill:

30Min Run/ walk Prob 20mins run around 6.0 and 10 min walk 3.5 Distance 2.5

Then some free weights for 30reps 4kg dumbell 15 each arm

20 Cable cross 40lbs 10 each arm

120lbs sitting cabble row thing sitting position 2*10 sessions

I think thats all i done on my last gym session



Im Wondering do i have to work on body fat first and then do mussle building or what, its just im relativle new to the gym but i used to go but just im actually serious about it now..


Any Positive comments would be appreciated

EileenG

What leg and back work are you doing? You need to do those as well.

You are better with free weights, things like brench press (the one where you lie on your back, and lower a barbell to your chest and straight up again), military press (lift barbell from collarbone level above head and lower), dips, pull-ups, pull-overs etc. Lift using the heaviest weights you can manage for 8-10 reps.

Leg and back workouts (deadlifts, squats, stiffleg deadlifts, leg press, step-ups, lunges, bentover rows, pull-ups etc) will burn lots of calories while increasing muscle mass and increasing your testosterone and growth hormone levels.

billysbones

EileenG wrote: »

What leg and back work are you doing? You need to do those as well.

You are better with free weights, things like brench press (the one where you lie on your back, and lower a barbell to your chest and straight up again), military press (lift barbell from collarbone level above head and lower), dips, pull-ups, pull-overs etc. Lift using the heaviest weights you can manage for 8-10 reps.

Leg and back workouts (deadlifts, squats, stiffleg deadlifts, leg press, step-ups, lunges, bentover rows, pull-ups etc) will burn lots of calories while increasing muscle mass and increasing your testosterone and growth hormone levels.

Good post Eileen, I would incorporate a similar workout, I found dead and stiffleg dead lifts made a huge difference when bulking up

Black_Venom

EileenG wrote: »

Leg and back workouts (deadlifts, squats, stiffleg deadlifts, leg press, step-ups, lunges, bentover rows, pull-ups etc) will burn lots of calories while increasing muscle mass and increasing your testosterone and growth hormone levels.

Im not really sure what any of these are sorry. IS there anywhere i could look them up?

Thanks

Futurism

Black_Venom wrote: »

Im not really sure what any of these are sorry. IS there anywhere i could look them up?

Thanks

http://www.exrx.net/Lists/Directory.html

rubadub

Check www.stronglifts.com too,

do deadlifts and squats with freeweights. These do not just work your legs, they work the upper body too, but doing squats and deadlifts enable you to shift huge weights, they work the entire body and cause hormonal responses will trigger your body to create muscle all over, better than steroids! also your legs are much bigger muscles, so a 1% increase in size in legs is a lot more muscle than 1% increase in your arms. Now added muscle boosts your metabolism, and creating the new muscle and maintaining it uses up a lot of calories, so it aids greatly in fat loss.

billysbones

rubadub wrote: »

Check www.stronglifts.com too,

do deadlifts and squats with freeweights. These do not just work your legs, they work the upper body too, but doing squats and deadlifts enable you to shift huge weights, they work the entire body and cause hormonal responses will trigger your body to create muscle all over, better than steroids! also your legs are much bigger muscles, so a 1% increase in size in legs is a lot more muscle than 1% increase in your arms. Now added muscle boosts your metabolism, and creating the new muscle and maintaining it uses up a lot of calories, so it aids greatly in fat loss.

Couldnt agree more, the change it has made for me in the last 6 months has out done 2 years of relative hard work with little gain

legend365

I find keeping fat burning days(treadmill, rower, sit-ups, etc.) seperate from weight lifting days is better for the losing weight/adding muscle program. In some cases anyway.

Black_Venom

rubadub wrote: »

Check www.stronglifts.com too,

do deadlifts and squats with freeweights. These do not just work your legs, they work the upper body too, but doing squats and deadlifts enable you to shift huge weights, they work the entire body and cause hormonal responses will trigger your body to create muscle all over, better than steroids! also your legs are much bigger muscles, so a 1% increase in size in legs is a lot more muscle than 1% increase in your arms. Now added muscle boosts your metabolism, and creating the new muscle and maintaining it uses up a lot of calories, so it aids greatly in fat loss.

Ohh wow i never thought of it that way

Thanks for the great advice Rubadub


Ps if An admin sees this post could i get it moved to fitness logs please

chrism2007

EileenG wrote: »

You are better with free weights

most important point in the thread in my opinion