What's the style of your training? What's your routine in that training?

Btw, it's actually Muay Thai, muaythai, or muaithai. I've been training in Muay Thai for nearly 2 decades.

 

Ive posted this many times before, but I will do it again since I know you.

I used to study this a lot, so believe who/what you want to believe, but there is only one set of information that is correct in the basic workout form.

First of all, it is physically impossible to lose weight (fat) and gain musle. To burn fat, your body needs a caloric deficit, and to gain muscle, your body needs a caloric surplus. So obviously, it is impossible to do both.

When you lose weight, you ALWAYS lose muscle mass. The reason why many people who are chunky, and work out, think they are putting on muscle mass is simple. All humans have muscles. When you lose fat, your muscles become more visible, thus, giving you the "appearance" of getting "ripped" In reality, you are just tightening your muscles, and making them more visible.

So, now you ask yourself... "what am I looking for at the gym"

Sounds to me like you have some extra french fries youd like to burn off, and put on a little muscle mass. All good. But you will only succeed if you do it the right way.

First, you want to lose the fat, until you get to a point that you think you look lean (usually less than 12% BF)

A diet of 2000 calories is still a minimum. 1200 a day for the average male is dangerous, so 1500 is close to it. Moreover, you work, you walk, you pee, etc....an average male will burn 2000 calories a day just being awake for 12 hours, regardless of what he is doing.

Moving on, you want to keep your caloric intake hovering at about 2000 calories, but you need to be careful in regards to what you are eating. Having a Big Mac is great and all, but that would be 600+ calories in one sitting, and youll be starving all the time. Eating out and diets never work, because food outside your home ALWAYS contains unecessary calories. Out of that 2000 calories, you want AT LEAST 1000 of them to be protein, to minimize muscle loss. DO NOT PIG OUT ON FRUIT. Fruit is full of fructose (a simple sugar) and is resilient to burning, thus making it harder for you to burn the fat, and your muscles will shrink due to lack of protein. Before the gym, DRINK (not eat) some simple carbs, white grape juice is the king.

DO NOT take ANY supplements other than glutamine. Whey is FULL of calories, and great if you arent going to eat throughout the day, but if you are planning on eating, then skip it.....you will only put ON weight. Glutamine is a simple amino acid that is present in your muscles, and your body uses it to repair itself after you damage muscle tissue (work out).

When you are trying to lose weight...DO NOT do lifting of any sort. Remember what I said regarding "you cant do both?" When you lift/workout during your weight loss stage, you are doing nothing but straining your muscles, and shrinking them, as they do not have the caloric surplus to repair themselves. When you pump iron, and "feel the burn," that is simply a buildup of lactic acid in your muscles. Over time, your muscles learn to deal with more and more quantities of lactic acid, thus growing. You want to minimize the buildup of lactic acid during your weightloss stage.

So, now that you got all that, for your weightloss segment, do a lot of cardio....get your heart-rate to about 147ish.....that is your heart's most efficient zone (if you are under 35) for burning fat. Anything OVER that, you are just tiring yourself for no reason, and anything UNDER that, and you are not doing enough, thus you burn less calories. Running is the best, but if your knees are bad, you can use the orbital. Stay far away from the stepper.

Let me know if you need any more information.

 

^^^

Good advice. You really don't need any supplements. I used to be a district manager for GNC, I know for a fact that none of that crap works any better than just good diet sense.

Do your cardio early in the morning, before you eat. There are studies that say long and slow (low intensity, like walking on the treadmill), there are studies that say quick and fast (high intensity, like wind sprints). Probably the most sensible thing I've ever read was about high intensity cardio, "do you want to look like a marathon runner (skinny with no muscles), or a sprinter (muscular and ripped).

Check out www.t-mag.com , there are a bunch of really really knowledgable guys over there that can steer you in the right direction.

 

Oh, and that product you posted a link to is pure sh!t, and will most likely hurt you. NEVER TAKE ANY SUPPLEMENT BLENDS. ONLY take 100% pure of whatever you want. Blends are never good if you want to succeed. You want to control your doses, not have them control it for you. That stuff is garbage. Any product containing caffeine is garbage, and dangerous. Also, stay away from all supplements with the word "TECH" in it. If you really want some good supplements, Id be more than happy to recommend you some, but please, stay away from that garbage.


Also, use this site to order your stuff that I/others recommend

http://www.a1nutritionproducts.com/

They have 95% of the good stuff, and are 1/2 the price or less than your local store.

If you insist on buying local, the one brand that you can trust with your life is "Nature's Best."

Their stuff is 100% pure, with no added BS.

This is the ONLY supplement I would recommend for you....

http://www.a1nutritionproducts.com/buy/nat...l_glutamine/300


Glutamine information if you want to do your homework....

http://en.wikipedia.org/wiki/Glutamine

Another top tip for you....NEVER take a supplement unless you know EXACTLY what it does, and if someone recommends you something, ALWAYS ask them why....because if they cant give you a good explanation, then they dont know jack.

 

nfrs2000nyc has calorie controlled the correct.

its a matter of what u want to get out of ur training. if u want to look like the guys on the cover of mens health/ fitness magazines, then be prepared to sacrifice a lot of ur time and life to exercise.
we got a guy that trains bjj with us, young fella, about 22, he is exactly like the guys on the cover of the mags, 6 pack, lean, ripped, etc. but he trains all the time, gym 6 days a week, sometimes double sessions, trains bjj before or after weights. no cardio tho. and he manages a gnc, so he uses all the supplements that he can get his hands on. short of being on vitamin s, this guy is insane in terms of his physical development. 6'1, 85kg lean muscle

although a good diet is great, it can become very time and labour intensive, always having to make or buy certain products. sometimes u just want something quick.

and its not about how much u weigh, its about how u look. u can be 6'1 90kg, but a tub of crap, or the same weight and look like an adonis, so weight isnt the main determinant of fitness/appearance

 

NFRs2000nyc... why are the steppers bad? Is the treadmill better or the ellipticle?


blacks2k --- any pics of the 22 yr old

also in that website you posted... was a product called NV which i think had anna nichole smith on the commercials. is that bad because it was on the site.

 

Steppers SLAM your glutes, giving you a big a$$, usually unaturaly big...as they overwork the glutes, and underwork your thights. Its also terrible cardio.

As for that website, not everything they sell is good, they also sell a lot of bs, but they do sell ALL the good stuff as well.

Dont buy unless you know what you are buying. If you want a recommendation, just ask.

 

well the guy has done a lot of modelling work, body modelling and stuff.

nothing wrong with tight glutes

 

Nothing wrong with it at all. But when you work out, you have to know what you are doing. I see people at my gym spend 2 hours on the stepper, and go home. That is what most people do, because steppers tire out your legs, and you dont want to work out anymore. Like all workouts, with the exception of the treadmill, they work hand in hand with other activities. Slamming your glutes all day, and going home, will make you look...for lack of a better word....weird.

 

u obviously havent seen the beauty of brazilian women. its all glutes baby!!!!!!!!