Begining and slim results

[sethp]

Hey,

I've been working out hard 3-4 times a week, week in and week out and don't see the results that I was expecting. I do see some, especially in the arms.

1. no supps just protien powder.
2. 20 minutes of cardio before each workout.
3. first 3-4 months total body workout ala bill pearl and muscle and fitness mag suggestions.
4. splitting now. chest/tricepts day off shoulders/bicepts day off chest/back day off shoulders/bicepts day off etc. working calves and legs during those workouts too and abs on my off days.
5. trying to lose stomach fat so watching my calories as well

suggestions?

[HazeLifter]

I think the 20 minute cardio before workouts is a bad idea. Could be the big reason for not to much progress.

But it's only 3 weeks, no biggie.

[sethp]

don't I need the 20 minutes cardio to lose the stomach fat?

[gixxer2184]

Hey,

I've been working out hard 3-4 times a week, week in and week out and don't see the results that I was expecting. I do see some, especially in the arms.

1. no supps just protien powder.
2. 20 minutes of cardio before each workout.
3. first 3-4 months total body workout ala bill pearl and muscle and fitness mag suggestions.
4. splitting now. chest/tricepts day off shoulders/bicepts day off chest/back day off shoulders/bicepts day off etc. working calves and legs during those workouts too and abs on my off days.
5. trying to lose stomach fat so watching my calories as well

suggestions?

First of all what are your stats. How much do you weigh? How tall are you? What's your lifting experience? What are your EXACT goals?

If your goal is to lose body fat, then ur probably either eating too much or not putting out enough through exercise or both. Do 30 mins of cardio 5-6 days a week, for somebody in their 40's I'd recommend eliptical, intense biking, speed walking, swimming, something that won't give your joints too much of a prob.

Post your stats, then we can talk.

[sethp]

ok

6' 190
40 yo
not much lifting experience

not in bad shape was doing martial arts before but I want that muscular lean physic with washboard abs....

[gixxer2184]

ok

6' 190
40 yo
not much lifting experience

not in bad shape was doing martial arts before but I want that muscular lean physic with washboard abs....

do you have any health complications?

[sethp]

completely healthy. no problems, no smoking, no drugs. time is my only enemy. hard to get 4 solid times at the gym everyweek with work.

[gixxer2184]

Well I think body for life program would be good for you. It goes something like this.

mon: upper body
tues: lower body
wed: cardio
thurs: upper body
fri: lower body
sat: cardio
sun: rest

Upper body:
chest/shoulders/back/triceps/biceps
5 sets of a compound exercise for each muscle group above, reps of (12x10x8x6 with 1 set of 12reps of superset of a different exercise (superset is immediately doing without rest)

Lower body:
quads/hams/calves/abs
(same as above)

Cardio: I would do cardio about 5 days a wk for 30 min duration, elipticals, swimming, biking, whatever u have access to

Good luck.

[sethp]

Thanks for the advice! I do appreciate it!

[gixxer2184]

Just do what you can do, if u can only go to the gym 3 times a wk do upper/lower/upper and then come home if u feelin alright go speed walking for 30 mins or biking for 45, whatever u can do fit it into ur lifestyle. One other thing I forgot to mention is nutrition is very important, if u wanna get rid of body fat which = stomach fat u have to eat clean and eat less. Good luck.

[sethp]

you mean

low fat/sugar diet right?

[gixxer2184]

you mean

low fat/sugar diet right?

Eat healthier, like anything that you don't cook, that comes in a box, get rid of. Cookies, cakes, processed frozen foods, cereal, etc.

Get lots of vegetables in there, any kind will do. Good amount of fruits will do, I love apples personally. Good protein, lean beef pork tofu turkey etc. For cooking use olive oil or pam. Carbs stay away from white anything, wheat or whole grain pasta bread etc etc, for carbs I would stick to vegetables and legumes mostly when trying to cut down on body fat and stick to lots of protein.

[LegendKiller22]

Well I think body for life program would be good for you. It goes something like this.

mon: upper body
tues: lower body
wed: cardio
thurs: upper body
fri: lower body
sat: cardio
sun: rest

Upper body:
chest/shoulders/back/triceps/biceps
5 sets of a compound exercise for each muscle group above, reps of (12x10x8x6 with 1 set of 12reps of superset of a different exercise (superset is immediately doing without rest)

Lower body:
quads/hams/calves/abs
(same as above)

Cardio: I would do cardio about 5 days a wk for 30 min duration, elipticals, swimming, biking, whatever u have access to

Good luck.

I Endorse this post

[Spetsnazos]

if you are trying to lose weight I would up the cardio drastically. THat is the sure way to lose bodyfat. Also watching what you eat.

Main killers: Mayonaise, Ranch, fried foods, burgers, white bread, etc.

I dont know about the above for "boxed stuff" being bad. Oatmeal comes in a box and so does cereal and both are pretty healthy.

I also wouldnt recommend anything cholesterol related...just because of your age

[MondoMarcus]

don't I need the 20 minutes cardio to lose the stomach fat?

Yes... but do it AFTER your lifting. To me, If your main goal is to build muscle, cardio before a workout is a cardinal sin!!!

[Spetsnazos]

Yes... but do it AFTER your lifting. To me, If your main goal is to build muscle, cardio before a workout is a cardinal sin!!!

yea you're generally tired to lift good weight after cardio

[LegendKiller22]

Yes... but do it AFTER your lifting. To me, If your main goal is to build muscle, cardio before a workout is a cardinal sin!!!

x 3

[sethp]

cardio after the weights seems to be the main thing I need to change here then.

[FullOut19]

lift with intensity as well...if you wanna see results you gotta push yourself you cant just expect

to get results from showing up to the gym.

[sethp]

Having a hard time getting the intensity with my chest routine though. The only way seems to burn out on machine presses after my normal chest routine but then I think i'm stunting the muscle growth.

[Spetsnazos]

Having a hard time getting the intensity with my chest routine though. The only way seems to burn out on machine presses after my normal chest routine but then I think i'm stunting the muscle growth.

?? Confused on what the above means, are you saying you dont feel any intensity when you use freeweights?

up the weight on the bench press, db press'es

[sethp]

?? Confused on what the above means, are you saying you dont feel any intensity when you use freeweights?

up the weight on the bench press, db press'es

I guess I feel it too much in my shoulders before my chest. So I think that means to increase my bench presses I need to build up my shoulders more?

[Rs4race]

I guess I feel it too much in my shoulders before my chest. So I think that means to increase my bench presses I need to build up my shoulders more?

It means you need to do the bench press correctly. This is a very common mistake where you allow your shoulders to shrug foreward. The solution and proper form is to pinch your shoulderblades together. Here are a few tips:

1. Get a grip! Your hands should be evenly placed and a width where your forearms will be perpendicular when you are at the bottom of the rep. Also your wrists should not be bent back, but straight as if you were punching. Also with a closed grip.

2. Feet should be firmly placed on the floor. Butt, back and Head should be on the bench.

3. Shoulderblades should be pinched together in the back. This along with keeping your feet and but on the ground will give you a nice platform, stabilize the shoulder socket decreasing your chance of injury, and focus the workout more on the chest, and triceps.

Some lifts are more complicated, or the form goes more in depth than you think, alot of people perform the bench press with bad form and could increase their bench more rapidly and hit the target muscles more effectivly if they knew the proper form.