I need advise on how to get ripped and become stronger

i'm a 20 year old guy and 5'11. I'd say my body is medium. I'm not very wide but not too thin either. I have just a little bit of fat on my stomach to the point where it covers my ab muscles. The muscles on the top of my stomach are a bit more visible. Overall it's hard to see my muscles, however i think my strength is decent. I can bench 140 but only 3 sets and like 2 reps. I signed up for the gym recently, Ballys to be specific. So what should i do to look like lets say brock lesnar or randy orton lol, just giving you some examples. I run on the tread mill for 30 minutes almost everyday at the gym, then i'd lift weights for 20 minutes, and then the steam room. I heard it's bad to do both cardio AND strength training cause this negates the effect. What do you guys think about this? should i just do cardio to get rid of ALL the fat THEN strength train? by the way i eat fairly healthy 3-4 meals a day

I suggest doing crunches.

To get "ripped" you basically need to lower your body fat percentage. In order to do that, you need to either lose body fat , gain muscle mass(without gaining fat), or do both. So basically your best bet is both strength training (to gain muscles and strength) and cardio (to lose fat).

If you're going to do both simultaneously, do weight lifting first and then do your cardio afterwards. Doing cardio first will leave you worn out for your weight lifting and you won't be able to lift as much (and lifting less = less results). Also after strength training your body will be pretty low on energy so the cardio will then have to draw from your body mass (fat mostly)for energy.

Otherwise, you can tackle both in isolation. Meaning, concentrate on solely gaining muscle (eating lots and strength training) for an amount of time, and then once you have a solid muscle base concentrate of losing fat (eating less and doing more cardio). Even if you're only trying to lose fat though, strength training is still key.

well first write down everything you eat for about a week then cut the portions by a small amount increasing the cut weekly. However, do not create a deficit that is over 500 calories of what your body needs to survive. Then start off slow in the gym if you want to burn off some fat fast then just do major muscle group training like chest, ands quads then do cardio about 30 minutes or so. Continue this until you have lost most of the fat you wanted to then add in the minor muscle groups like biceps, triceps, etc. To get the ripped results you want to do lots of reps and low weight try benching about 50-70% of your body weight and increase the weight as the reps get easier over time. To increase ripped results you can do super sets which are doing two or more exercises that target the same muscle group but work it out in a different way without rest between the two exercises and 2 minutes rest after the first set of the exercises are done. I recommend you increase your protein intake and try to consume no more than 15-20% of your body weight in fat. So if you weight 180lbs then do not consume more than 36 grams of fat allowing your body to burn off fat because you will not have excess amounts from foods. You will naturally become stronger over time and will have to keep increasing weight and sets you will experience plateaus many times which will require you to increase the difficulty of the workout. However if you want to build strength fast then do bruce lee pushups. You do this by laying on the situp benches where you should be able to grab from behind your head a bar which you will use to lift up your entire body only using your arms. This exercise is extremely stressful on the muscles of your arms and shouldnt be attempted until after you have fairly adequate upper body strength. These are just some of the things I did when working out. One main thing though if you want to keep at it then keep a record it will help you in continuing and will give you motivation when you do not feel like working out.

k thanks, you sure doing cardio AND strength training simultaneously is a good idea? i heard it negates the effect of muscle building. Also, if i just do cardio and lets say lose 8 pounds will it be 8 pounds in fat or maybe 6 pounds in fat 2 pounds in muscle?

k thanks, you sure doing cardio AND strength training simultaneously is a good idea? i heard it negates the effect of muscle building. Also, if i just do cardio and lets say lose 8 pounds will it be 8 pounds in fat or maybe 6 pounds in fat 2 pounds in muscle?

LegitGamer3212

Strength training and cardio simultaneously isn't bad per se, you should be doing both regardless of your goals (cardio will keep your heart in better shape for weight lifting and weight lifting will burn calories and raise your metabolism), but yes it does present some problems since to gain muscle you want a calorie surplus, and cardio burns calories. I think the best way to go about it is to do them seperately, start off by gaining muscle (eating lots, heavy weight lifting and some light cardio afterwards), and then try burning fat later (eating less, weight training and more cardio).

When you're losingbody massyou'll be losing some muscle mass regardless, but the amount greatly depends on your diet. Generally, the more protein you eat, the less likely your body will metabolize your muscles. Also while losing fat, make sure to keep at the weight training since it will encourage your body to hold onto the muscle mass since it's constantly in use. So if you have a good, high proteindiet and continue weight training your muscle losses will be minimal.

Regardless of what you do though (both at the same time or seperately), if you're weight training and doing cardio you'll see results.

Ive been a fitness adviser for 3 years in my life time, and if you want to build muscle then don't do cardio. I wish people understood this. If you wanted to lose weight then cardio, plus a healthy life style is the easiest route, however if you wan't to build muscle, then cardio could actually stop the process. The average person with an average or above average weight could build muscle (and Im talking about very fit) within 5 months of real training. It sounds easy and Its not complicated but takes a crazy amount of dedication and effort. Thats why most people don't even bother.

Ive been a fitness adviser for 3 years in my life time, and if you want to build muscle then don't do cardio. I wish people understood this. If you wanted to lose weight then cardio, plus a healthy life style is the easiest route, however if you wan't to build muscle, then cardio could actually stop the process. The average person with an average or above average weight could build muscle (and Im talking about very fit) within 5 months of real training. It sounds easy and Its not complicated but takes a crazy amount of dedication and effort. Thats why most people don't even bother.

mexicangordo

alright so in my situation, should i just stop doing cardio and just strength train? like i said there's a thin layer of fat covering my ab muscles. If i ONLY strength train will this thing layer of fat go away? i'm thinking i should stop the cardio cause i'm not really fat, 5'11 170 pounds.

[QUOTE="mexicangordo"]

Ive been a fitness adviser for 3 years in my life time, and if you want to build muscle then don't do cardio. I wish people understood this. If you wanted to lose weight then cardio, plus a healthy life style is the easiest route, however if you wan't to build muscle, then cardio could actually stop the process. The average person with an average or above average weight could build muscle (and Im talking about very fit) within 5 months of real training. It sounds easy and Its not complicated but takes a crazy amount of dedication and effort. Thats why most people don't even bother.

LegitGamer3212

alright so in my situation, should i just stop doing cardio and just strength train? like i said there's a thin layer of fat covering my ab muscles. If i ONLY strength train will this thing layer of fat go away? i'm thinking i should stop the cardio cause i'm not really fat, 5'11 170 pounds.

The layer of fat won't go away (since you're not losing weight), but your abdominals might show through more since they would presumably get bigger and your overall body fat percentage is going down.

[QUOTE="mexicangordo"]

Ive been a fitness adviser for 3 years in my life time, and if you want to build muscle then don't do cardio. I wish people understood this. If you wanted to lose weight then cardio, plus a healthy life style is the easiest route, however if you wan't to build muscle, then cardio could actually stop the process. The average person with an average or above average weight could build muscle (and Im talking about very fit) within 5 months of real training. It sounds easy and Its not complicated but takes a crazy amount of dedication and effort. Thats why most people don't even bother.

LegitGamer3212

alright so in my situation, should i just stop doing cardio and just strength train? like i said there's a thin layer of fat covering my ab muscles. If i ONLY strength train will this thing layer of fat go away? i'm thinking i should stop the cardio cause i'm not really fat, 5'11 170 pounds.

You are actually fit. Im 5 '10 180, and perfectly fit and healthy. For you're instance, I recommend aerobic and cardio. If you want results very fast ( like ive mentioned 5 months) then you have to work out 3 times a week, while the other 3 times you do something called Interval training cardio. Interval cardio is when you do a cardio work out, warm yourself up, then make you're body become tired and warn out really fast. An example of this would be running/sprinting... Lets say you go for a run (doing interval training of course) You jog for a minute or two, just to warm up (or as long as it takes) Then you want to sprint as fast as you can go, for at least 45 seconds, then slow down for about 15-30 seconds and then spring again. Starting out for a beginner, you would do this at least 4-6 times Every person is different, so start off with what feels right for you. Don't just jump in and try going ultra fast, that's a mistake people do and it actually slows down the process by a lot because they get too eager.

Remember a good work out routine is one that mix's different and new work outs each week. Its also important to push you're self. If you think somethings to easy then shorten you're break's or try to improve the time.

So a good work out schedule for a normal fit person would be... (assuming you have a good balanced diet)

Monday-Workout- Aerobic/weight lifting (or some jogging to warm yourself up, thats a good way to start, or even just a long walk)

Tuesday- Interval training (does not take long at all)

Wed-Workout

Thursday-Interval

Friday-Workout

Saturday-Interval

Sunday-rest.

If I wasn't clear on something PM me and I can give you a better in depth description or good online work out sites.

One word: Don't!

Chicks hate guys like that. If anything, I'd advise you follow the Supersize Me programme and have 3 square meals a day at McDonalds, Burger King, Hungry Jacks, Taco Bell, Pizza Hut, Dominos Pizza or even any Kebab, Chinese or Indian Takeaway. They'll be all over you!

Tastes good too.

1. Don't take advice from gamespot.

2. If you want to get ripped, go to www.bodybuilding.com

3. If you want to become stronger, go to www.stronglifts.com

/thread.

I recommend joining a boxing gym. Getting in the ring is always optional, but the cardio workouts are grueling. Use free weights rather than machines when lifting weights, dumb bells are always a good idea.

I would also recommend taking a supplement. I really like N0-Xplode, it really gets you going, but it is quite expensive.

Good luck.

Here's my advice...drop the gym membership...look-up "P90X" workout program from Beachbody, it'll get you where youwant to be (provided you're ready for it)and it'll run you much less than a year's membership at a gym. All you need equipment-wise isa couple of dumbells or bands and a place to do chin-ups, the program will get you in crazy good shape if you're ready to work for it. Workoutsare put onto about 12 dvds andare 1 hour a day, eachdvd focuses on different groups of muscles. Like for example your first 3 weeks will look like this... Day1 Chest & Back, Day2 Plyometrics, Day3 Arms & Shoulders, Day4 Yoga, Day5 Legs & Back, Day6 Kenpo (High intensity cardio/fighting), Day7 Rest/stretch... believe me, it's killer, I had a gym membership for 2 years and wish I had of known about this program so I wouldn't have wasted my time and especially my money on gym. If you purchase the program, you'll also get a nutrition plan that shows you what you need for what type of build you're going for...very detailed program, again, check it out, can't stress it enough. :)

turn into an animal in the gym and get FREAKIN HUGE!!!!!!!!!!!!!!!

I would also recommend syntha 6 protein and animal cuts.

scoobysworkshop.com < - - free advice from a veteran body builder & no need to register. Basically tells you to lift weights 40 minutes & do cardio for 20 minutes daily (just cardio daily) at least.

1. Don't take advice from gamespot.

2. If you want to get ripped, go to www.bodybuilding.com

3. If you want to become stronger, go to www.stronglifts.com

/thread.

WushuFighter

I went to both of those sites and I'm not ripped or strong yet. :(

[QUOTE="LegitGamer3212"]

[QUOTE="mexicangordo"]

Ive been a fitness adviser for 3 years in my life time, and if you want to build muscle then don't do cardio. I wish people understood this. If you wanted to lose weight then cardio, plus a healthy life style is the easiest route, however if you wan't to build muscle, then cardio could actually stop the process. The average person with an average or above average weight could build muscle (and Im talking about very fit) within 5 months of real training. It sounds easy and Its not complicated but takes a crazy amount of dedication and effort. Thats why most people don't even bother.

mexicangordo

alright so in my situation, should i just stop doing cardio and just strength train? like i said there's a thin layer of fat covering my ab muscles. If i ONLY strength train will this thing layer of fat go away? i'm thinking i should stop the cardio cause i'm not really fat, 5'11 170 pounds.

You are actually fit. Im 5 '10 180, and perfectly fit and healthy. For you're instance, I recommend aerobic and cardio. If you want results very fast ( like ive mentioned 5 months) then you have to work out 3 times a week, while the other 3 times you do something called Interval training cardio. Interval cardio is when you do a cardio work out, warm yourself up, then make you're body become tired and warn out really fast. An example of this would be running/sprinting... Lets say you go for a run (doing interval training of course) You jog for a minute or two, just to warm up (or as long as it takes) Then you want to sprint as fast as you can go, for at least 45 seconds, then slow down for about 15-30 seconds and then spring again. Starting out for a beginner, you would do this at least 4-6 times Every person is different, so start off with what feels right for you. Don't just jump in and try going ultra fast, that's a mistake people do and it actually slows down the process by a lot because they get too eager.

Remember a good work out routine is one that mix's different and new work outs each week. Its also important to push you're self. If you think somethings to easy then shorten you're break's or try to improve the time.

So a good work out schedule for a normal fit person would be... (assuming you have a good balanced diet)

Monday-Workout- Aerobic/weight lifting (or some jogging to warm yourself up, thats a good way to start, or even just a long walk)

Tuesday- Interval training (does not take long at all)

Wed-Workout

Thursday-Interval

Friday-Workout

Saturday-Interval

Sunday-rest.

If I wasn't clear on something PM me and I can give you a better in depth description or good online work out sites.

thanks, i have a question tho so your saying the thin layer of fat covering my muscles is normal right how can i get rid of this fat, basically just following the work out schedule you provided me? i mean there are plenty of body builders, wrestlers, boxers, models that don't have that layer of fat

No cardio if you want to look nice, good cardio and good strength training if you want to be fit.RushMetallica

Low rep sets to build strength

High rep sets to tone muscles

Cardio and such to burn off fat

One word: Don't!

Chicks hate guys like that. If anything, I'd advise you follow the Supersize Me programme and have 3 square meals a day at McDonalds, Burger King, Hungry Jacks, Taco Bell, Pizza Hut, Dominos Pizza or even any Kebab, Chinese or Indian Takeaway. They'll be all over you!

Tastes good too.

Murj

This thread reminds me of something from a YLYL thread a while back... :D

http://www.reddit.com/comments/6nz1k/got_six_weeks_try_the_hundred_push_ups_training/c04ehte

just go to the gym and lift.....getting into the gym once a day will do wonders...once you get into th habit of going than you can worry about a routine and getting yourself cut....sitting at home on your comp is not gonna accomplish anything...Omni-Slash

[QUOTE="Omni-Slash"]just go to the gym and lift.....getting into the gym once a day will do wonders...once you get into th habit of going than you can worry about a routine and getting yourself cut....sitting at home on your comp is not gonna accomplish anything...DivergeUnify

[QUOTE="DivergeUnify"]

[QUOTE="Omni-Slash"]just go to the gym and lift.....getting into the gym once a day will do wonders...once you get into th habit of going than you can worry about a routine and getting yourself cut....sitting at home on your comp is not gonna accomplish anything...Omni-Slash

Suffice to say, I have been ownedDivergeUnify

snap into a slim jim. tormentor313

[QUOTE="WushuFighter"]

1. Don't take advice from gamespot.

2. If you want to get ripped, go to www.bodybuilding.com

3. If you want to become stronger, go to www.stronglifts.com

/thread.

Cherokee_Jack

I went to both of those sites and I'm not ripped or strong yet. :(

Takes time brah, it takes time.

[QUOTE="Cherokee_Jack"]

[QUOTE="WushuFighter"]

1. Don't take advice from gamespot.

2. If you want to get ripped, go to www.bodybuilding.com

3. If you want to become stronger, go to www.stronglifts.com

/thread.

WushuFighter

I went to both of those sites and I'm not ripped or strong yet. :(

Takes time brah, it takes time.

Take protein or creatine when working out

btw how much do you weight??

Its said that a fit person should be able to bench their own weight, or at least thats what I heard.

I don't bench, but I'm not very muscular either. I'm lean and toned, but thats it. Even after 3 months of Boot Camp I didn't get super big muscles.

Swimming is a great exercise...........

Take protein or creatine when working out

btw how much do you weight??

nelson415

5'11 170 pounds

Eat protein shakes all the time. I heard about someone's friend who did that and boy did he bulk up(or so I heard.)

[QUOTE="nelson415"]

Take protein or creatine when working out

btw how much do you weight??

LegitGamer3212

5'11 170 pounds

your goal is at least to bench your own weight. when lifting, try liftin weight that is almost a struggle for you, if you are 170, try lifting 35-45lb dumbells instead of 10lb or 20lb dumbells for example. more weight will increase muscular strength while lifting less weight, but more reps/sets will increase muscular endurance.

i'd concentrate on upper body one day, and legs etc the next time you work out. this is why, when working out your legs, your giving your upper body rest so the next time you do upper body, it wont be as sore and giving it enough rest to go just as hard as the last time you worked out. Try learning more about protein and creatine, i recommend protein powder, and protein shakes, for that will get you more ripped/strength results and try working out at least 4 times a week if you want to get bigger