Need some work out advice?

Question

Hey everybody I just need some advice and help about my workout routine.For that past 6 monthst I have been goin to the gym 5 days a week for 1-2 hrs a day.Ive lost 5 pounds and have gained muscle.my routine consists of runing for 20 to 30 min wieght lift 2 muscles a day for 30 min and then cardion for 10min.Now what im trying to do is gain more mucle and loose more fat.so far ive hit a plataue i can not seem to loose anymore wieght??still new to this stuff any help would be great thanks!

Answer 1

Youve only lost 5lbs in 6months thats not good at all..You must not being dieting as well..

Answer 2

Okay...this is what you do:

First, don't despair about the small weight loss...you have gained muscle, and with this is an initial water weight gain as well. Once your body is working efficiently, you will lose the water and the fat. You just go through an odd stage during the first several months.

Do you monitor your heart rate? Make sure you do whatever you can to keep it at around 70% of the maximum for your age....even if that means walking instead of running. The reason for slowing down to stay in your targe rate is because you aren't burning fat efficiently at a higher rate. Hard to believe, no?

INCREASE the time you are walking/running to an hour, then slowly increase the time to 90 minutes over the course of 3 months. (just stay in that target heartrate no matter what)

Cut out the cardio completely for now, and go to the gym 4 DAYS per week.....try to give yourself a day between workouts.

Increase your reps 2x on the weight lifting. Don't increase the weight at all. The time spent on lifting and working 2 groups a day is great.

Try this for the next 6 months.

Also, are you dieting? If you have been dieting strictly, Add 500 calories to your daily diet for a WEEK, then go back to the previous diet. That should jump-start your metabolism. Also, if you aren't already doing this, keep your fat intake down. If you are hungry between meals, drink a glass of skim milk.

After 2 weeks of lower calorie, low fat eating, raise up your calories by 500 for 7 days, then drop down to the lower calorie diet. This keeps your body from thinking it is starving, and storing emergency fat.

You have got to drink 8 to 10 glasses of water a day. Plain water. You have to have something to flush out all the impurities you are burning up with your excercise.

Don't get discouraged....as you build more muscle and increase your metabolism, your body will start burning more fat even when you are sitting at the computer. Keep up the good work...your body is improving its efficiency, but it does take time and effort to begin with.

Answer 3

It is very hard to lose fat and gain muscle at the same time. You might have been able to do that in the initial stages of your workout regime. But soon the body adapts and you have to chose between the two.

I'd say lose the fat first and then try to add muscle. This means a clorie deficient diet. No sugar, soda or refined carbs. Drink only water, green tea or black coffee. Eat vegetables, lean protein and good fats. Your workout routine looks good for a fat loss program.