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Muscle Building Questions - Routines To
Add Lean Muscle Mass
Question:
I'd joined The gym about 4 months ago. At that time, my body
had a lot of extra fat. My weight was 75 kg. My body has fat mainly on chest and
abs. My chest looks like a chest of a minor girl. Its sharp from the nipples and
looks swelled up from sides. I don't know whether its fat or water. I can lift
up a weight of about 40 kg in flat bench press easily and about 55 kg as a heavy
one. I daily go to gym and work out for about 1 to 2 hours. I want to build up
a good chest and lose fat from the upper and lower abs and love handles. Please
suggest me some methods and workouts so I can look good.
Answer:
First off, 2 hour workouts will cause your body to be extremely
overtrained! With extreme states of overtraining, the body may actually start
breaking down muscle tissue and there is a very high possibility that you will
get sick since your body is always trying to recover from training and its much
more susceptible to flu since its immune system is in a weak state.
I
highly recommend working out for a short amount of time per session and spread
the workouts over the course of several days. The reason for this is because If
you train for a short amount of time per session, you can train at a high level
of intensity and really focus on the task at hand. After about 45 minutes, your
body's natural testosterone levels begin to decrease So you really want to focus
on keeping them short and intense. Spread your body part out over a week like
this:
Monday:
Chest Tuesday:
Back Wednesday:
Shoulders Thursday:
Arms Friday:
Legs
I
would not recommend losing more than 1 pound per week for healthily weight loss.
The reason for this has do to with the issues which quick and drastic weight loss
can have on your body's metabolism and muscle mass. When you lose a lot of weight
quickly, you really need to strictly monitor where this weight is coming from.
Is it water weight, body fat or muscle mass? The majority of the time, it unfortunately
comes from lean muscle mass and this is exactly what will cause serious issues
with your metabolism. Muscle is your body's most potent and active tissue for
burning calories and body fat. Its basically your body's "furnace" which
you want to always keep burning hot. When someone loses a lot of weight, which
usually comes from crash dieting or some other unhealthy way of dropping the weight,
the body's lean muscle mass is cannibalized and you lose some of your biggest
"power" tissue for keeping a lean body.
The worst thing is
when the person finally decides to get off the diet and start eating again. Their
calories go back up, But since their BMR (basal metabolic rate) is lowered and
they have lost muscle mass, the end result is they pack on the body fat very quickly!
Ever heard of the term "yo-yo" dieting. This is the reason why tons
of people have issues and hard times with their weight loss plans.
My
advice is to focus on creating a max 500 calorie deficit per day which equates
out to an overall 3,500 calories per week (1 pound of body fat). Create this overall
500 calorie deficit through a 250 calorie drop in your diet and another 250 burned
with an exercise routine. This is the healthiest way to lose body fat while keeping
your muscle mass and having your body run at an optimal level. It will also provide
you with a much better plan to permanently keep the weight off forever!
For your diet, focus on getting enough protein throughout the day by choosing
lean items like chicken breast, egg whites, turkey breast and fish. Also, make
sure to eliminate all empty calories like soda, high sugar fruit juices, candy
and fast food. Try and eat several small and nutritious meals throughout the day.
By cleaning up your diet, you should see a vast improvement in your physique. 
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