Great Workout Plans
Need a Great Workout Plan!?
Hey Everyone!
I’m looking for a new workout plan. I’ve read books and don’t find magazines that helpful. I’m 29 and in okay shape, trying to lose weight and gain some mass and get into good shape. If you have any plans you’ve used that helped you or any sites that are helpful please let me know. Thanks.
Hey,
Your goals sound very similar to what I’ve been trying to achieve. I would like to point out that if you are trying to gain some mass and have the “buff” look, you need to actually gain weight. When you said you want to lose weight, I believe you probably want to lose some fat. Muscle does weigh more than fat so if you don’t even have too much fat you’re trying to get rid of, getting buff means weighing more.
It’s not physically possible to gain weight without consuming more calories than you expend or burn. So to gain mass, working out is not the only thing you need to be worried about. Your diet is crucial for your success.
You should try to begin eating about 6 or so meals a day, but of course they can be smaller than if you were to only eat 3 meals in a day. Eating every 3 hours will help you consume more calories and actually boosts your metabolism a lot (which is crucial to burning fat). You may think this is counterproductive but trust me, it’s how the human body works!
Now you can’t just be scarfing burgers down 6 times a day. Try to keep it a low fat diet. You want to consume lots of protein and carbohydrates because they are crucial components for your muscle rebuilding. Refrain from sweets as well.
If you eat a lot and work out regularly, you should start to notice weight gain after a little while. I would highly recommend you purchase or at least find somewhere where you can use a Body Fat analyzer/tester. If you are in the 20% fat or higher range, you will likely see that your weight is staying the same for weeks or even months but that your body fat is decreasing. Don’t do the test too often. I usually measure my body fat percentage progress every two weeks or so.
For the actual workout plan, I would recommend lifting weights about 5 times a week (that being ideal but 4 times can also work). You should work out each muscle group on different days and don’t have all 5 consecutive. My routine is to do back, shoulders/traps, legs, chest, an off day, arms, and another day off before repeating the regimen. You want to be doing about 4 different exercises per muscle group (3-4 sets of 8-15 reps depending on what the exercise and muscle group is per exercise).
I hope this helps you with your goals!
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February 21, 2012 9:29 am 
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