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pecker1210

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I train quite regularly with a mix of weights and cardio but do not seem to see any benefit!!

My diet is fairly good and with the amount of exercise I do I should see some benefit shouldn't I?

I want to see a change in my phisique when I look in the mirror, how do I get good chest definition?

Help!!! I need encouragment......
 
What do you see, what do you want to see, how long have you been at it, describe the "mix", what are you eating exactly?
 
I think we need more info to respond. How much do you workout? what is you diet? what are your goals?
 
Me

I weigh 180lbs and am 28 years old.

I want to tone up more and lose a bit around the belly. I want to define more around the chest and shoulders and biceps.

At the moment I do cardio twice a week for about 30 mins a time and do weights three times a week.

My weights work out consists of flat & incline bench press. Chest press. Dumbells in a matrix set.

I also use the Lat pull for the back and front.

I have been doing weights for a few months and can feel a difference but I am concious it is little result for the length of time I have been training.

My diet is ok, lots of salads and reasonably meals. I do not eat 5 small meals a day because it is difficult with work and well I eat an evening meal with the missus. I do like a few drinks at the weekend but try not to go overboard.

I'm fed up with looking in the mirror and seeing me looking podgy!!

Please help because it really gets me down.
 
First thing you'll want to do is decide if you want to lose fat or if you want to build muscle. You can't do both significiently at the same time. Secondly you will want to add a lot of protein to your diet.
 
All you do is chest presses and lat pull downs?!? You need a much better routine, whether you're bulking or ripping.. Either way you want large compound movements, squats, deadlifts, shoulder/chest presses, pull ups, rows, goodmornings, rows, etc. the list goes on...Diet is key either way, diet is 90% of ripping, and probably 50% of bulking. But that will vary with what you decide..
 
here's what i would do,
to gain weight:
1. lift four times a week but split it so you only work each muscle group twice a week (get it?)
2. on larger muscle groups (back, chest, quads, hamstrings) do 3 or 4 sets of each exercise and 6 - 12 reps for each set
3. on smaller muscles (biceps, triceps, deltoids) do 2 sets of each exercise and again 6 - 12 reps for each set
4. eat 6 - 7 times a day spread out 2 - 3 hours...And you'll want 1gram of protein per pound of bodyweight (so if you wiegh 185Lbs eat 185 grams of protein) and lots of carbs
5. most important times to eat are first thing in the morning (you havn't eaten for 8 hours and your body needs energy) and within an hour after your workout...
6. and do cardio twice a week

that's basically what i did during my gaining phase and i gained 29Lbs in 6 months...and the reason you do this in phases (gaining and cutting) is because gaining muscle and losing fat at the same time is almost impossible.

to lose weight:
basically the same as gaining weight except swap cardio and weights arounds so that your lifting twice a week (giving each muscle group one workout) and do cardio 4 times a week. This will maintain that muscle you gained while you bulked up and get rid of fat giving you a ripped look...and oh, cut down a little bit on carbs in the cut phase and increase protein a bit...

If you're just starting out then this probably isn't good as you'd be in the gym 6 days a week which is too much for a beginner. Build it up overtime though...so when you start out maybe go 4 times a week and then after a bit go 5 or 6...hope this helps, it's the first time i've actually posted advice rather than asking for it.
 
If you wanna change yor body, work your shoulders. Getting bigger shoulders is the fastest way to chage your phisique.

I agree with streemline, But if you wanna change, I'd suggest doing mainly compound exersises like squats, dead lifts, chest press (flat only to start with) Arnold press, Lat pulldown (wide grip), vertical and horisontal shrugs. They your bi curls and tri extensions.

Do theses for 3-4months to give yourself a grounding in weightlifting. This will not make ur muscles instantly huge but will make them (and your body) strong. So in a few months you can change to more isolation exersises and you'll get more benefit from them.

also with a compound route you'll be burning more cals, even when resting.

Drinking is fine in moderation, If you come out of the gym, make sure you've had a proper meal and 2pints of water before you start drinking. And if you can, swich to red wine.

I also keep an ingury diary. make a note of any aches or pains, so that you can change your workout to suit how your body is managing with ur training. Aches and pains the next day are normal, but if you have any pain during a movement, then you should stop and see ur gym instructor
 
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