LOL! - good point. I've been lifting regularly for a couple years now, but before that I had a lot of stop and go points. Anyway, what I found is to do a pretty light weight the first week. It might make you look like a pansy, but at least you'll be able to lift your arms the next couple days.

We have a gym at work and my collegues and I work out at lunch. One guy is SUPER-cut. He brings 3 or 4 pre-cooked chicken breasts to work every day and eats them throughout the day, every day. I'm not saying this is for everyone - heck it's not for me - but he swears that going on a high-protein diet was when he saw the majority of the changes.

 

Yep, high protein diet and supps are good way to go, Not the tastiest but it sure does show results.

 

[QUOTE]Originally posted by DaveZ

 

If you want to look like Bruce Lee, stay way from carbs. Most of what you want, lean body, is diet. With lifting weights don't go heavy, since it doesn't seem size if your goal. Take it easy for the first few months. I see a lot of yahoo beginners this time of year. They feel insecure because the rest of us ar bigger an stronger so they go doing 2X the weight they should having their buddies spot them for everything. I say if you need a spotter for anything, but looking at your technique, you are doing too much weight. All we do is laugh at people like that because the mission is to get in shape not beat up your body. If you do that all you will is grow tired of the punishment at leave by the end of Feb. You will have to suck it up and just go light, like girly light, and to tell you the truth I respect beginners who workout within their limits more than the fools who try to be tough. So low weights-high reps. Ken Shamrock visits the gym sometimes he does is light wieghts for definition. Also with cardio you don't want to do more than an 1/2hour if you lift the same day. Also it's good to eat within 1/2 hour after your workout, especially protein and some carbs. Try to get with eating 5 times a day with small meals, it really works, however it's though sometimes. Include cottage cheese and yogurt if you can. I don't recommend taking any growth supplements since we really don't know the effects down the road and not many need testing through the FDA. If you want some size try to buy some protein powder and drink it after to workout. Hope this helps.

Sam

 

Stay away from carbs and sugars. Eat lots of protein and bust your ass in the gym with a lot of weight lifting and mix in some cardio as well. You will gain ripped muscle(the best of both worlds). I cannot get size, but i get ripped and gain strength. In high school i weighed 135 and could bench 225. Now(age 23) i weigh 145 and can bench 275. It is all about staying at it, everytime you slack you lose out bigtime. Go to the gym 6 days a week and eat right and you will get results. Good luck

 

I only have one bit of advice to add...

Please work out your whole body.....there's nothing more pathetic/hilarious then seeing people with disco bodies(big upper body and chicken legs).

 

....don't let your routine get "stale", change it up.....muscles have memory..so change is essential...

 

The last two commenst are right on target. Change it up once a month or so and you gotta work out legs!

 

earlier someone posted that you should inhale when contracting and exhale when releasing. I always thought it was the other way around?

 

[QUOTE]Originally posted by be17jamln
earlier someone posted that you should inhale when contracting and exhale when releasing.