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2006/01/15, 07:12 AM
Ok, to build muscle mass you need a calorie excess and lift weights, and to lose fat you need a lower net calorie intake, and do lots of cardio.
Does this mean I can either be muscular but covered up by fat, or skinny with slow twitch muscles for endurance?
How then can I get a body like a cover model? What kind of plan would I need, since I dont see how fat loss can come with muscle building. cheers.
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2006/01/15, 11:40 AM
Focus on building muscle, less cardio, the right amount of carbs/protein, fat. If you don't have a lot of bodyfat to start out with you should just see yourself getting bigger and looking leaner.
If you are heavier to begin with, you may need to add some muscle and then do a lean-out diet.
Most cover models have dieted down for the photo shoot, manipulating their water and food intake for a few weks before the shoot .Though I think most stay very lean throughout the year, as opposed to the way bodybuilders used to bulk up and diet down, it is becoming more common (and healthier/easier on your body) to stay fairly lean all year and just add enough calories or reduce thea mount of cardio you do to gain additional muscle.
Fat loss can occur with building muscles because you will expend calories while lifting, and additionally after lifting. You will also build muscle, which burns more calories daily than fat, so your metabolic rate will slightly increase.
get on a plan here at freetrainers with your goals in miond - there are lots to choose from under 'exercise programs' at the top of the screen.
What program you ned will depend on your starting point - are you a total beginner, or are you looking for different results than you have been getting with your current routine..
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor.
- Henry David Thoreau
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2006/01/15, 09:48 PM
The 'natural' approach would be to go about 20 lb over your goal weight and then diet down...this means you'll be doing heavy training and eating like 2 horses...then continue to train hard but start cutting back calories slowly(200-500)...until you reach your goal...keep in mind you're eating healthy foods the entire time...and will slighly bump up your protein intake from 1g per lb to 1.2-1.5g per lb...(while taking 10g of fish oil as you diet....LOL ...you know I always get my 2 cents in with the fish oil)...
You know those stick figures on magazines with 8packs?...some are either naturally gifted in that area....some are juicing(don't be fooled by their lack of everything but an 8pack).....and a small majority actually know what they are doing(usually have balanced physiques)...something along the lines of what I said above(however most do stay about same weight year round unlike hardcore bodybuilders)...however if it looks too freakish for their size(ie...bodyfat seems toolow...)...good old juicers...
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