Starting out with training - your advice

Trump_Wall

Hi there,

I've recently enlisted a personal trainer to help me build muscle mass. At the moment, I have an awful lot of body fat. I'm not necessarily obese, but I have quite a high body fat load compared to what seems almost negligible muscle mass. I tend to disproportionately collect fat around my mid-section and thigh region.

I'm hoping that three times a week with my personal trainer, at one hour per session, might be enough to help my build upper body muscle mass - arms, chest, back etc. - at least, in part, to offset the disproportionate fat accumulation from my waist. I'm not really looking to lose weight, but I'm thinking that if I gain enough muscle mass, it might help burn more fat in the long term - so it works out better than just losing all the fat, then attempting to gain muscle mass.

So what I'm really asking is - is three times per week with my trainer good enough for me to build muscle mass? Does it involve using those supplements and eating a large volume of calories? Is cardiovascular exercise much of a necessity given my muscle building goals? And, perhaps more curiously, if I rigorously apply myself over the next 4-8 weeks, can I expect to see very good results or does it take much longer, such as 6 months, to see real and proper results.

Any other advice and/or information would be massively appreciated. I'm meeting my personal trainer next week but I'd like to learn as much as I can in the meantime.

Alf Veedersane

If you're carrying as much body fat as you suggest, then you would be better off shedding some of that fat. Not least because it doesn't help in the building of muscle.

But frankly, your trainer should be able to advise on this and put together a plan of action.

No, you don't need to involve lots of supplements either.

4-8 weeks is very short term. Think of it as a longer term project.

bladespin

Cut the fat first, get down to a reasonable percentage then start building, it will be very difficult to see appreciable gains otherwise.

seefin

But surely better to do some lifting while losing weight as will ensure most weight lost is fat?

Mellor

Trump_Wall wrote: »

So what I'm really asking is - is three times per week with my trainer good enough for me to build muscle mass? Does it involve using those supplements and eating a large volume of calories? Is cardiovascular exercise much of a necessity given my muscle building goals? And, perhaps more curiously, if I rigorously apply myself over the next 4-8 weeks, can I expect to see very good results or does it take much longer, such as 6 months, to see real and proper results.

3x per week is enough. You don't need supplements, but you'll need energy from somewhere to build muscle.
4-8 weeks will see some progress but you should really be thinking in terms of 6-12 months.

Alf Veedersane

seefin wrote: »

But surely better to do some lifting while losing weight as will ensure most weight lost is fat?

Absolutely. Continue lifting.

water-man

I'm sure in 4-8 weeks you'll see good improvement but, as I realize myself, it didn't take me 4 -8 weeks to get this unfit (try 6 years) so I'm pretty sure it'll take me a similar time to get out of it again.

Dtp1979

water-man wrote: »

I'm sure in 4-8 weeks you'll see good improvement but, as I realize myself, it didn't take me 4 -8 weeks to get this unfit (try 6 years) so I'm pretty sure it'll take me a similar time to get out of it again.

You’d be amazed what you could achieve in a year

Trump_Wall

Mellor wrote: »

Trump_Wall wrote: »

So what I'm really asking is - is three times per week with my trainer good enough for me to build muscle mass? Does it involve using those supplements and eating a large volume of calories? Is cardiovascular exercise much of a necessity given my muscle building goals? And, perhaps more curiously, if I rigorously apply myself over the next 4-8 weeks, can I expect to see very good results or does it take much longer, such as 6 months, to see real and proper results.

3x per week is enough. You don't need supplements, but you'll need energy from somewhere to build muscle.
4-8 weeks will see some progress but you should really be thinking in terms of 6-12 months.

Why are supplements not required? I've always seen people take these supplements and wondered why some building muscle take them but some do not?

Alf Veedersane

Trump_Wall wrote: »

Why are supplements not required? I've always seen people take these supplements and wondered why some building muscle take them but some do not?

They're there to supplement food. Ideally, you should be getting what you need from food. Supplements can be used to top up or for convenience but you don't need them.

Mellor

Trump_Wall wrote: »

Why are supplements not required? I've always seen people take these supplements and wondered why some building muscle take them but some do not?

Supplements can help progress a little bit faster. But virtually everything thats achievable with supplements is achievable without. There were plenty of strong, athletic people before the invention of supplements.


Supplements is also a very broad category. The majority do virtually nothing imo, the ones that are significant are the minority.

Transform

Trump_Wall wrote: »

Hi there,

I've recently enlisted a personal trainer to help me build muscle mass. At the moment, I have an awful lot of body fat. I'm not necessarily obese, but I have quite a high body fat load compared to what seems almost negligible muscle mass. I tend to disproportionately collect fat around my mid-section and thigh region.

I'm hoping that three times a week with my personal trainer, at one hour per session, might be enough to help my build upper body muscle mass - arms, chest, back etc. - at least, in part, to offset the disproportionate fat accumulation from my waist. I'm not really looking to lose weight, but I'm thinking that if I gain enough muscle mass, it might help burn more fat in the long term - so it works out better than just losing all the fat, then attempting to gain muscle mass.

So what I'm really asking is - is three times per week with my trainer good enough for me to build muscle mass? Does it involve using those supplements and eating a large volume of calories? Is cardiovascular exercise much of a necessity given my muscle building goals? And, perhaps more curiously, if I rigorously apply myself over the next 4-8 weeks, can I expect to see very good results or does it take much longer, such as 6 months, to see real and proper results.

Any other advice and/or information would be massively appreciated. I'm meeting my personal trainer next week but I'd like to learn as much as I can in the meantime.

current weight/height/gender and age please

Useful.Idiot

Trump_Wall wrote: »

Why are supplements not required? I've always seen people take these supplements and wondered why some building muscle take them but some do not?

A lot of people take them because there's an industry built around athletes and fitness models hawking them for sponsorship money. As mentioned above, the vast majority of them have pretty much a negligible effect on your diet or training. They shouldn't be an important consideration when you're just starting out.

Trump_Wall

Transform wrote: »

Trump_Wall wrote: »

Hi there,

I've recently enlisted a personal trainer to help me build muscle mass. At the moment, I have an awful lot of body fat. I'm not necessarily obese, but I have quite a high body fat load compared to what seems almost negligible muscle mass. I tend to disproportionately collect fat around my mid-section and thigh region.

I'm hoping that three times a week with my personal trainer, at one hour per session, might be enough to help my build upper body muscle mass - arms, chest, back etc. - at least, in part, to offset the disproportionate fat accumulation from my waist. I'm not really looking to lose weight, but I'm thinking that if I gain enough muscle mass, it might help burn more fat in the long term - so it works out better than just losing all the fat, then attempting to gain muscle mass.

So what I'm really asking is - is three times per week with my trainer good enough for me to build muscle mass? Does it involve using those supplements and eating a large volume of calories? Is cardiovascular exercise much of a necessity given my muscle building goals? And, perhaps more curiously, if I rigorously apply myself over the next 4-8 weeks, can I expect to see very good results or does it take much longer, such as 6 months, to see real and proper results.

Any other advice and/or information would be massively appreciated. I'm meeting my personal trainer next week but I'd like to learn as much as I can in the meantime.

current weight/height/gender and age please

Weight - 87kg
Height - 1.78m
Gender - Male
Age - 29
I guess I'm wondering what the difference is between someone becoming fit and defined, who appear quite thin but who have strength and fitness, and someone who looks much bulker - with larger arms, chest etc. I'm not talking about those who go enormous, but those who build substantial muscle compared to those who are simply defined.
Not that there's anything wrong with defined etc, but I'd like to build more muscle than that and wondering what I have to do to achieve it.

gymaholic82

ur doing the right thing, supplements can be good and bad, as you have weight on and trying to burn using weights, i wouldnt recommmend much but creatine can help in replacing energy lost so u basically give yourself more energy to get things done

Alf Veedersane

gymaholic82 wrote: »

i wouldnt recommmend much but creatine can help in replacing energy lost so u basically give yourself more energy to get things done

It does what now?

Mellor

Trump_Wall wrote: »

Weight - 87kg
Height - 1.78m
Gender - Male
Age - 29
I guess I'm wondering what the difference is between someone becoming fit and defined, who appear quite thin but who have strength and fitness, and someone who looks much bulker - with larger arms, chest etc. I'm not talking about those who go enormous, but those who build substantial muscle compared to those who are simply defined.

One is lean with some muscle mass, the other is lean with more muscle mass.

You'll need to get a fat bit leaner and built some muscle. How much depends on your goal "look". I'd probably spend a few weeks focused on eating well, good sleep and getting stronger. Specifics of bulk or cut can weight.

Transform

Mellor wrote: »

One is lean with some muscle mass, the other is lean with more muscle mass.

You'll need to get a fat bit leaner and built some muscle. How much depends on your goal "look". I'd probably spend a few weeks focused on eating well, good sleep and getting stronger. Specifics of bulk or cut can weight.

that was all posted defo on a phone

Fair bit leaner

bulk or cut can wait.

Overall, OP its great you're asking questions but just get stuck in and do what is suggested above re nailing the basics both inside (work on deadlifts, squats, pull ups, push ups etc) and outside the gym (sleep, nutrition, management of stress)

Mellor

Transform wrote: »

[
that was all posted defo on a phone

Yup.
On a phone, on a bus, with one hand as the other was occupied with my coffee.

I feel like my autocorrect doesn't know me at all sometimes.

Trump_Wall

I'm wondering, though - I should consume more calories to ensure I strengthen and build muscle right? I don't want to do exercise and not gain strength from it in time etc.
At the same time, I don't want to consume calories to increase body fat.

How should I approach this and reach the right balance?

Also, to build muscle - is it better to use a lighter weight with more repetitions or a high weight, less repetitions but more effort required to test the muscle.

Dtp1979

Trump_Wall wrote: »

I'm wondering, though - I should consume more calories to ensure I strengthen and build muscle right? I don't want to do exercise and not gain strength from it in time etc.
At the same time, I don't want to consume calories to increase body fat.

How should I approach this and reach the right balance?

Also, to build muscle - is it better to use a lighter weight with more repetitions or a high weight, less repetitions but more effort required to test the muscle.

This might help you
http://revolutionfitness.emlnk1.com/lt.php?i=612A685A25A22144

Alf Veedersane

Trump_Wall wrote: »

I'm wondering, though - I should consume more calories to ensure I strengthen and build muscle right? I don't want to do exercise and not gain strength from it in time etc.
At the same time, I don't want to consume calories to increase body fat.

How should I approach this and reach the right balance?

Also, to build muscle - is it better to use a lighter weight with more repetitions or a high weight, less repetitions but more effort required to test the muscle.

If you want to build muscle, you are likely going to put on some body fat. You can mitigate that to a degree but building muscle requires more calories.

But you probably need to take a long term view and not just focus on the next phase. You can cut some fat and then build some muscle or build some muscle and then cut some fat.

But given your starting point Id be inclined to do the former if it was me

seefin

Alf Veedersane wrote:

But you probably need to take a long term view and not just focus on the next phase. You can cut some fat and then build some muscle or build some muscle and then cut some fat.

As a beginner will he have some recomposition? Even if he is on a slight cut, I thought he'd still build a little muscle? I did this when started lifting while eating a slight deficit and definitely built some muscle in the first year

Alf Veedersane

seefin wrote: »

As a beginner will he have some recomposition? Even if he is on a slight cut, I thought he'd still build a little muscle? I did this when started lifting while eating a slight deficit and definitely built some muscle in the first year

It's certainly possible. That's why it takes a bit of tweaking of calorie intake...to find the sweet spot.

But it's probably better for the OP to start off in a deficit of some description than trying to bulk. It may only be a small cut over a longer time but that's fine. Like I said, it's a long game.