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Question: question with weights?
Question Description:
Hello, i am 17 years old. 63 kilos and 173cm tall. I was quite overweight several months ago, but have lost most of the weight the only thing is that i have remaining fat on my chest, legs and butt. i want to get a cut, sculpt look. not like gym junky's. What would you recommend training wise? i currently train 4 days a week (training is split, one day torse, other arms and legs etc...). I want a way to lose the fat on my chest and turn it into muscle somehow. below is a website where you can look at images of me to get an idea. there are 2 images, have a look at them both and let me know what you think. also i want to tone up my chest because i have small arms, my chest looks big. anything i could do to make chest flatter, toned? even my arms/shoulders. what workout(s) is best to do? i know im only 17 so i cant go crazy cos im not grown full yet.also with cardio. how much should i do? i have treadmill which tells me how much i burn. www.myspace.com/picture4yahoothank you
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Answer#1: Eat only when hungry and not more than thrice a day. Nothing other than water in between. Include plenty of uncooked vegetables and fruits in each meal, preferably 50%. Chew each morsel at least 32 times to activate ur body to generate signals of hunger/fullness. Obey these signals.Take light exercises and brisk walks regularly preferably twice a day.U will achieve what u have not even dreamt and that too in a reasonable time. Do not be in a hurry.
Answer#2: First of all congrats on losing all that weight. It must be quite an achievement. I too have a similar problem though i am shorter and more heavier. I guess the only solution is to reduce body fat and increase muscles mass. You must have lost an amount of muscle mass from the dieting and exercising. Its time to build musles while doing cardio regularly as well. Over time the lose skin and fats will be burnt and replaced by muscles. That is the only solution other than surgery. I recommend that you do heavy weights 3 times a week with more compound exercises like bench presses, squats and deadlifts. Also do some isolated exercises as well but not more than 3 exercises per body part. Do in the range of 8 to 12 reps per exercise as that is the range to have muscle hyperthrophy....also watch your nutrition. After exercise nutrition is most important. Have a protein shake right after the workout and a normal meal of carbs and protein within 1 to 3 hrs. You have come so far....go this extra mile...u got to change your mentality from that of weight loss to fat loss and muscle gain. A good dose of cardio will shed that last remaining fat which is the hardest to go because your body probably has gotten used to the routine u are doing right now and plateaued.....you can email me at shamen001@hotmail.com if you have more questions. I can recommend you some sites as well and forums that will be useful in this regard.Cheers and good luck
Answer#3: Weight lifting doesn't really help muscle definition that much, it's mostly for muscle mass---i.e getting bulkier. Though, doing more 'reps' and less 'sets' with lighter weight will get you leaner and doing more 'sets' and less 'reps' with heavier weight will get you stronger/bigger, I still believe cardiovascular exercises are the best for muscle tone. Just try to keep everything balanced, but at the same time focused in on one task. Hope this helps and good luck!!
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