Down with fat, all hail muscle!

T

TriDove

0
So for this past 6 months I have been attempting to live the dream of both lowering my body fat % whilst increasing my muscle. I have been doing pretty good - I can see the changes in the mirror, and whilst I've gained just under 10lbs I've also been able to tighten my belt by 3 notches. Down with fat up with muscle. For this past month however the effects hae been somewhat less noticeable. Anyway, to cut a long story short, I am trying to break through this plateau (or whatever you want to call it) and am looking for some advice on what to attempt.

So far (this week) I am drinking more water (less diuretics) and upping my protien whist decreasing my carbohydrate intake. I am also switching my cardio around more frequently (doing 3-4 machines in 40 mins as opposed to 1-2 in 30). On the weights side I think I am going to stick with what I'm doing but just go to the gym more often. I tend to sandwhich my cardio between a split of pull vs push routines, and I split days between lower and upper body (as well as a few odd days where I focus on my back and my abs split around cardio).

Anyway, I'm feeling positive about it - this plateau is really just an opportunity to up my game.
 
Good atittude! :)

Don't let the whole concept of "plateau" get you down...you're probably just gaining muscle and losing fat and somehwere along the lines your capacity to store more glycogen dials into the mix as well. Lots of stuff going on.

Sometimes progress seems rapid, sometimes it seems stagnant...the keyword "seems". It doesn't matter, stay the course, it doesn't matter, stay the course, it doesn't matter, stay the course. It's a long-haul journey and so long as you continue to push yourself and eat right, the outcome is inevitable and your destiny. (sorry, I just drank a Rock Star drink and I'm a bit buzzin' if ya know what I mean:D)

FWIW, I did the same thing....my bike rides got longer & longer. Today I take a spin-class, run a mile on the T-mill, take another spin class and then swim a mile in the pool.... 3.5 hours of exercise: doesn't even make me sore or bug me. The body adapts...and at times I feel like I'm not making progress. It's almost like a person who take drugs...you amp-up the intake and eventually you need more to feel it. What am I going to do, exercise for 4.5 hours? No. My point is your mental perception of your intensity will diminish and give you the sense that you're not putting it out and getting it done. You are, your body just adapts. It's 90% mental, but physiology prevails in the long run.

Stay the course, you're doing great! :D
 
Now that you are no longer a newbie to working out your changes will start to slow. You are going to come to a point where you'll have to make a decision whether to cut or bulk because you can't do both at once.

cutting the fat will make your muscles show more and have a more defined look but you will not gain muscle mass.

don't get frustrated just adapt and keep your routine strange.:beerchug:
 
The changes in diet are perfect. Increase caloric intake and increase consumption of proteins and fibrous veggies. Lowering the carbs is also a great idea.

About the running; never ever ever ever do cardio in between or before weight training. This can/will cause negative result, or simple cause all your work to be nullified. Always do cardio after weights, and other than that, increasing intensity and the amount you work out along with a change in diet can help you easily bust open the next door.
 
limestix said:
The changes in diet are perfect. Increase caloric intake and increase consumption of proteins and fibrous veggies. Lowering the carbs is also a great idea.

About the running; never ever ever ever do cardio in between or before weight training. This can/will cause negative result, or simple cause all your work to be nullified. Always do cardio after weights, and other than that, increasing intensity and the amount you work out along with a change in diet can help you easily bust open the next door.
Click to expand...

This simply isn't true--totally.

While I personally support doing cardio AFTER weight training, there are times for "certain" people in their advancement in their personal training that modifications should be made, and some could break standard traditions.

I do "active rest" in-between sets of weight training by doing "sprint" 2 minute drills (with intensity tension on very high), and rest 1 minute (in a 3 minute rest period). My body has responded very favorably to this along side a proper diet. I need to also mention that I am also on a low carb, very high Protein/Fat diet.

You simply cannot blanket everyone. Though we are made in flesh the same, the way its constructed is different, and the way people respond to diet and training stimulus, likewise, can be different.


Best wishes

Chillen
 
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Sprints is fine as thats anaerobic. I'm talking a full cardio workout. If you are doing cardio right, you should be very exhausted after, and lifting weights atfer an exhausting cardio workout is nothing but bad, although you're right and I shouldn't blanket everyone with that.
 
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