Worked out, but im not sore....

D

dantbfan713

0
I worked out for the first time in a long time yesterday. I didnt really keep track of reps or anything, but I benched about 3 reps of 60 lbs (all i have at home) about 25 times each. I know its not much. Then I did about 10 reps of 6 curles with 20lbs weights. I also did about 25 pushups. Thing is im not really sore at all anywhere as I was expecting at least a little. This was my first time working out like this pretty much ever since ive been a slacker when it comes to this. So does this mean it didnt really work or I was doing the lifting wrong or not enough?

another question I have is, that im drinking Protein shakes for breakfast and before i go to bed ( im going to work out like I just mentioned every night close to the same routine) but im also looking to lose stomach fat, is this workout along with protein shakes going to slow down losing stomach fat? (ps. I am doing crunches, and cardio for my stomach goals)

btw im about 5'8 155 lbs.
 
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Working out every night is a bad idea.. It will lead to overtraining.
If you want to lose fat you have to force your body to use it for fuel.
You can do this by performing cardio and doing high rep low weight exercises.
Why not do cardio in the mornings on an empty stomach (body uses stored fat for fuel instead of food calories) and then alternate between lifting days and cardio days.
Your muscle need time to rest.
 
Wahh?

I think you meant to say you did 3 sets of 60lbs at 25 reps for your bench, and you did.. umm.. (guessing here), 6 sets at 10reps on your curls, and then 25 pushups.

Here are some questions.. at the 25rep mark was you straining to push it up?.. if not, increase the weight to say 80 and try it, but be carefull if you don't have a spotter.

Do you pushups after this.

On your curls, do 3-4 sets of 12 reps of those 20 pounders, if after the 4th set and that last rep the weight goes up easy, increase to 25 your next workout.

Typically for me, when I start working out after a dry period, its the 48 hour mark when I really feel it. Not usually the 'next day'.

Keep in mind, 'No Pain, No Gain'.
 
yea thats what I was thinking no pain no gain, which is why I was like, I feel no pain so this sucks.
Yea you got the stuff right with the reps.

I can bench much more than 60 lbs but thats all the weight I have at home thats why it was so low. I was actually struggling going up for the 25th time though so thats good I know.

Also dont have any lower or higher curl weights. Only 20 lbs. I do have arm weights I could put on that are 10 pounds each. But the 20 lb curls really had me struggling.

As for any soreness I had just a tad, NOT in my actual bicep, but its actually more in my my elbow joint and forearms thats more sore than anything (but even thats not really sore at all) so does that mean i was doing it wrong?

my true question is though...while im doing cardio to lose stomach fat, is consuming these protein shakes for the current "lifting" workout ive done and will keep doing (which is pretty small) going to slow down my stomach cardio fitness from working fully.
 
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Go buy some more weight. Used sporting good shops will have cheap weight plates.

I can't imagine you being to fat if you're 155 at 5'8". Burpees, sprints, swimming, sledgehammer swings are awesome for burning calories.

No, consuming protein shakes won't slow down fat loss unless you're consuming an over-abundance of protein. In which case, this will lead to fat storage.
 
nah im not fat im pretty chunky in the middle though and I have no arm muscles at all.

My main goal is to tone up my stomach.

heres a pic of where im at
 
Well,

Well, the 'No Pain, No Gain' is more of a quote for your workout, not the next day feeling after a workout. But, it's safe to assume that if you are just starting out and didn't feel any 'soreness' the next day, then you didn't have enough 'Pain' in your workout.

To be honest, I think one protein shake per day is good enough for you with that workout. And, maybe add a can of tuna in somewhere during the day.

To be honest, in 4 weeks I would only expect to shrink down your handles alittle, and maybe tone up your arms and chest alittle. The worst thing to do is to develope unreasonable goals. I can't see your abs popping out in 4 weeks. :(

For your stomach:
Count your calories, at your size, try to do 1500 cal per day, walk or run for at least 45 min each day (at least everyday if you are shooting for a 4 week result). Do some situps if you want to.

For toning, just continue with your chest and bicep exercises. Wouldn't be bad to add in maybe a few sets of overhead tri extentions as well with those 20 lbl weights. Do these every other day.

It seems like you don't have alot of time to walk/run and workout by your posts. Time is what is needed for results.
 
Remember that the DOMS, post workout burn (lactic acid build up) and fatigue are not always great gauges of how productive your workout was. I used to overtrain like a sum'bitch and I had all kinds of DOMS.. But i wasnt gaining much at all. You can thuroughly exhaust yourself with horrid form and too many reps, but that doesnt mean anything.

You should develop rep ranges to stay within them. Let your results speak for your productivity, not how fatigued you feel.
 
alright man thanks for that advice ill use it.

When would you prefere me to drink the protein shake? In the morning? At night before my workout? After my workout? or before bed?
 
any chance you guys would be able to come up with a solid rotation for what i should be doing rep wise?

I have a 60 lb weight bar for benching (also could wear 10 pound arm weights to add more weight)

I have 2 20lb dumbbells

1 15lb dumbbell

exersize ball
 
Shake

I would probably drink it an hour or two before your weight workout. This can be debatable and someone might tell you different. They key though is to have protein in your body ready to be used when the muscle repairing occurs.
 
Also, you definitely need more weight. If your doing 25 reps for each set, thats way to much. I could only see you maintaining the muscle you have right now and not really gaining much in strength. I add more weight whenever i can do 3 sets of 8 no problem.
 
Repairing

Repairing occurs from workout to 48-72 (full recovery) hours after your workout. With most repairing done while you are resting (sitting around watching TV, on the PC, and of course sleeping). You are performing a rather light tone up routine and not hammering specific muscles much tho and I expect at your young age your going to repair quickly.

Unless someone steps in and tells you otherwise, go with the shake 1 hour before, and about 1 hour after have a can of tuna or a chicken breast. Before bed have a glass of skim milk.
 
alright that could work thanks for all the help i really appriciate it.
 
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