ShapeFit.com

[musclelac]

I have been working out for a while trying to get lean but my results have been less than mediocre. My workout consists of 4 days of workouts with 30 sec or 1 min breaks in between sets, reps of up to 8-12 depending on exercise. I try to keep a steady diet which includes carbs more during the day and more proteins at night. I want to get cuts in my muscles but so far they have eluded me.....what am i doin wrong???? I still look flabby

[mansoboricua]

If you want to get cut and lean, youre gonna have to lower the weight and up the reps in your routine. Concentrate on your form; Get a full extension and flexion with every rep. They all count! As far as diet: youre going to need the carbs, cause carbs give you the energy you'll need for your workout. Realize that there are two types of carbs (good and bad). Protein is always good, it repairs muscle and aids with burning fat. Just try to get a balanced diet and watch your portions. Ultimately youre going to have to do a bunch of cardio. Without it, you'll never have that shreded look. As far as the rest time between reps, I don't think it matter as much.

[Boss Man]

[HOUSTON TEXAN]

High reps of low weight, lololololololololololololololololololol.

As Ronnie Coleman says "everyone wants to be a bodybuilder, but no one wants to lift heavy shit!"

[swanso5]

my standard response...make sue you're doing these:

deadlifts
squats
lunges
sprints
plyometrics
solid protein with every meal but post training meal
simple carbs at breakfast and post training only
fruit in am
veg/salad in pm
compound exercises exercises and the bigger the better
cycle btw progressive overload and progresive density cycles
waterwaterwaterwater
fish oil

[L_Dub]

You're trying to get lean. So where's the cardio!? No mention of it.

[musclelac]

The reason I didn't mention cardio was because I didn't know how much cardio was good because too much will also burn muscle. Some people say 3 times a week for 30 mins while some say do a lot!!!

[Christopheel]

[quote="musclelac"]The reason I didn't mention cardio was because I didn't know how much cardio was good because too much will also burn muscle. Some people say 3 times a week for 30 mins while some say do a lot!!![/quote]

First cardio does not burn muscles, second 30 minsx3 a week is A LOT ... and too much I believe.

[cshapland]

for cardio i would higlhy recommend hiit it burns fat much faster then steady state cardio

[momentum333]

HIIT is great for cutting down some pounds. Different ways to keep it fresh while doing cardio is 10 sec sprints min jog and repeat. Also, 100m sprint, walk back, 200m sprint, walk back, etc until you get to 400m. I like doing things like these to keep me motivated because cardio can get boring after a while. But if you're going to do extended cardio try to do low intensity for 20m 3 times a week at the end of your workout. Hope this helps.

[ballas38]

I have a question:



Isn't it easier to get lean if you get bigger first???

[swanso5]

it all depends on how fat you are

usually when someone gets bigger they also get fatter so in that case no, it wouldn't be easier as you've gotta lose more fat then you started with

[momentum333]

its very difficult to put on muscle without putting on some fat. It takes great genetics, an amazing diet, etc. depending on what you want to do. If your goal is to build muscle, I say go on a bulking phase and then cut. If not, go directly into the cutting phase. It's all up to you

[bazza1013]

i am diabetic type 1 i train intensivly should i back off or is it safe to keep on training hard

[swanso5]

so long as you can control your insuline and sugar drops/rises, you should be alright to keep going hard