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Cardio is important but too much can work against your muscle building efforts. Do no more than 40 minutes a day of cardio and eat 6 small meals a day to stimulate your metabolism. When I started this routine I could feel my metabolism change.
Nobody ever bulids muscle in the gym. Working out breaks down your muscle fibers, which in turn are repaired when the muscle is resting. So nutrition is very important for building muscle. The key component is PROTIEN and lots of it. I wouldn't worry about counting calories too much, just eat sensibly and don't eat empty calories like soda and candy. You want to increase your protien intake and lower your fat intake(not too low - maybe 30 grams unsaturated fat per day).
You can lose the fat and gain muscle simultaneously. Your muscle building will be burning your fat around the clock. That coupled with a good diet spread throughout the day and you will hit that fat burning state.
For your workout start with a 3 day split. Do about 3 exercises per muscle group @ 3 sets of 8-12 each. You want to pick a weight that causes you to fail on your last reps. Wait about 2 minutes between sets and repeat. Lift heavy with lower reps to gain mass but try not to go lower than 6 reps. Did I mention the importance of protien?
Also work all muscle groups and not just your favorite.
At my peak I was bench pressing 375 pounds, curling 150 Lbs and squating 450Lbs(I hate squats). I recently started going back to the gym and am working my way back to my old self. It's amazing what 6 years of dating and 11 years of marriage will do to you.
BTW...sacrafice weight to maintain good form. If you are squirming to get the weight up then decrease the weight. My buddy just blew his shoulder out trying to keep up with my bench press dispite my warning him. Now he can't do anything with that arm for 6 months. It's better to check your pride at the door and be sensible.
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