11Oct/101
weight loss and mucle building??
ok fuck weight loss supplement i dont wanna try dat no more I wanna go all natural da hard way lol but i need some help
1st of all i am 5ft9in n i weigh 240 and i want to lose weight n build muscle not like big muscles but like lean body muscle and i asked a trainer and they said I need to do more reps and less weight on the machine or what eva im using,well my question is what do you recommend?? like how many reps should I do? how much weight should I use?? how long should I do this for?? (like how many minutes) plz help me
October 11th, 2010 - 07:53
While bodybuilders do high reps and low weight to lose the last bit of fat and keep the muscle they have this isn’t your best option. You still need to build muscle first and have way more fat to lose than they do.
For every pound of muscle you have your metabolism increases enough to burn an extra 50 calories a day. If you added just 5 pounds of muscle that is 91250 calories burned or about 26 pounds that’s without diet or cardio.
You can see how important strength training is, but using heavier weight (something you can lift 6 to 12 reps is better for you) since you are not a bodybuilder and have more muscle to build and more fat to burn than the typical bodybuilder. Use a weight you can do at least six times but no more than 12 times per set. Lift for 45 minutes three times per week.
For best results do squats, deadlifts, bench press, military press, barbell rows, and lat pulls to get the most bang for your buck because these work the largest muscles and build muscle quicker and burn way more fat.