Starting Out

Starbeam21

hi there i am about to embark on a this new lifestyle to tone myself up and get myself leaner

i am currently 133 pounds and a body fat of thirty percent and i am five foot four in height

please could somebody give me some tips on how to start nutrition wise in obtaining more muscle mass and lose body fat

i currently attend the gym three times a week with fourty minutes of cardio and fourty minutes of weights each time i go

please help as i am eager to make my body leaner

thank you for you help,

Starbeam

GettinSwole

Keep on with the cardio. This'll help you burn all the fat around. You need to consider getting your workouts into check though w/ the weights if you plan on building muscle. In my opinion it would be very hard to hit all the muscle groups if you're only in the gym 3 days a week. try doing a different set of muscles each day you go in so you don't overtrain them all. Try going to the gym 4-5 days a week in order to hit all the major groups. You don't have to do cardio everytime you go in. Keep the cardio @ 3 days a week for 40 minutes right now, but do it at the end of your weight workout, so the body may be in a state of ketosis. Make sure you're eating clean meals that consist mainly of protein. Keep your calorie intake below your maintenance until you lose the desired amount of fat. Feel free to ask more questions if you have them.

Anonymous

hi starbeam,

may i ask how did you get your bodyfat checked,

thirty percent seems really high for your weight.

what you need to do is set youself a set amount of calories each day,and divide this into about 6 meals.

high protein.

then work from there.

would you say you need to lose loads of fat?

zx9rjas

I would say that as you are only just starting out with the training that you stick to an all over workout each session or train your upper body one time , lower body the next and follow this for 2-4 weeks as split routines may be too much for your body at the moment.
Stick to 3 sets to your biceps, triceps, shoulders, calves and hamstrings. Give your chest, back and quads about 6 sets each.

It is very hard to increase muscle mass and lose fat at the same time as gaining involes eating more and losing fat involves eating less. I would say concentrate on losing you bodyfat with a combination of cardio and wieght training. As you lose the fat it will give the appearance on a more muscular physique.

J

Benji

You have to remeber steve that womens bf is quite alot higher than a males.

Starbeam21

hi there steve

i know my bodyfat from some bodyfat scales i have at home but i have been told that they might not be that accurate

thanks for all your advice

Absfreak

Cool,

They won't be spot on by they should be there is there abouts.

Gettinswole gave some good advise, best to eat up onthe protein such as chicken, tuna ect.. maybe consider getting a protein supplement to boost your protein intake.

I do disagree with Gettinswole regarding how often you should train, you can do 3 days a week and work your legs & chest/ tri's on day 1, shoulders on day 2 and back/ bi's on day 3. All easily done within 45 mins.

After each session on the weights go onto the cardio as you have been.

This way when you really get into it you can look at extending your routine to include another day rather than just killing yourself before you get enjoyment out of it.

flick161

I have a question about this rather old advice...

If you do 45 mins cardio after your weights session then your workout will be well over an hour. I thought you were only meant to have an hour workout or you wouldn't gain muscle as quickly?

If it's ok to go longer than an hour, do I need to eat/drnk anything between weights and cardio?

MMUK

I'd advise you to have your recovery drink after your weights session and then do your cardio.