Newbie question...Please Help

M

max_pwr

0
Hi
I'm relatively new to the fitness scene.
I'm currently 5'11 weigh 183lbs.

My goal is to lose some fat (around the belly area) and probably drop to about 175lbs and also gain some muscles/bulk up.

For the past 2 months, i've been hitting the gym about 5 times a week, doing lotsa cardio ~ between 15minutes to 30minutes a day. My heart rate is constantly above 160 - doing 8-9 minute mile. I am also dieting, cutting down on carbs and fatty food...lost 12lbs in 2 months.

Also, i know i'm doing this wrong, but sometimes i do work on the same muscle group day after day.

What's the rule about this? how long am i suppose to rest my muscle? or for example can i work on my biceps everyday?

Is doing too much cardio a bad thing? Am i doing this all wrong?

Please advise as i want to get onto the right direction now.

Thank you very much

Franklin
 
hi.

firstly, you cannot really gain muscle mass, AND lose fat at the same time. Think which you want most and do that first.

You can bulk up by eating loads and working hard with weights, then when you reach your goals in that area, switch to a muscle maintenance/fat loss program/

This would involve cutting out all saturated fat from your diet (but keeping unsaturated (good) fat), and doing 20-60mins cardio 3 times a week. If you stick to this you will undoubtedly see results.

you shouldnt really work the same muscle day after day, but the rule is: if the muscle is sore, dont work it! If the msucle is not at all sore, then you can work it!

But you have to ask yourself, if you work a muscle every day, and it never gets sore, are you really working it hard enough?

hope this helps

get back to me if you have any specific q's

Alex
 
Alex,
thanks for all that info.

So...if i were to go onto my bulkup period, do i cut out all cardio?
and focus only on weight lifting?

after the bulkup period, and i switch to fatloss and muscle maintenance...what do i do there...begin my cardio and lift weights as usual to maintain it?

again, thanks so much for all the info. I appreciate it.

Franklin
 
im not very experienced with the effects of cardio on a mass build plan, but Im pretty sure that a 20 minute run 3 times a week will do more good than harm, its when you marathon run (longer than 30 minutes) that you start to burn off calories which you need to gain mass.

you are right about the maintenance - run for 25-45 minutes 3-6 times per week, and do basic weights but not as hard and heavy as during mass gain period.

Alex
 
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