Trying to gain lean muscle and lose the fat?

[Anonymous]

Okay so I go to the gym, most of the time I hit the treadmill or try to get a couple games of basketball. On the treadmill I try to go a minimum of 25mins with a mixture of running (speed 4.5) and walking (speed 3.5 with the incline set at 4). I try to eat around 1800 calories or less, right now getting the hang of it. Still could probably eat better stuff (still eating some junk food even though I stay under or around the 1800).

My main problem is lifting weights, I have no clue on how to lift weights in a way to keep moving up in weights. I have been stuck on the same weights for the past two - three months and not much of a difference. With that said it has also been an on and off type of thing since I get really frustrated with not being able to lift more weights or seeing a physical difference. Right now I am 5'9" and around190lbs mainly fat. So the question is how do I lift the weight in order to gain muscle and be able to raise the amount of weight I can lift in any given exercise and lose some of this fat.

[CantStopTheBeat]

To move up in weight you need to gradually keep trying to lift heavier. Your muscles will eventually get used to the weight. You will then notices more repetitions with that weight and eventually you can go up another 5/10 pounds. Work and Progress for sure. Make sure you have protein in your diet to repair your muscles.

Eating a healthy and proper diet will greatly increase your performance!

I personally find Deadlifts, Squats, and Bench Press the best for building muscle mass

Oh yeah make sure your using proper technique because if your not you won't get stronger, and you end up hurting yourself! Youtube :)

[CantStopTheBeat]

Feel free to hit me up if you need any advice or anything. I just didn't feel like typing an entire book here. Plus everyone has their own opinion on the best way to get bigger and stronger.

[Anonymous]

Get used to lifting the weight you currently do and just push yourself to slowly go up in weight. Don't "run before you can walk", you might get frustrated but you need a slight degree of self diciline to take your time, don't blow yourself out on weight you can't lift straight away. Try to mainly aim to increase the amount of reps with the weights you currently do progressively and when it gets easier to lift more reps, increase the weights.

Lifting weights (assuming you take enough protein will build mass). If you want lean muscle try to focus on cardio workouts

[WoIIie]

Losing weight and building muscle at the same time is incredibly difficult, but possible.

Don't bank on the fact you'll have perfect nutrition and a flawless routine. I'm just being real. Try bulking up first then get cut. It's much easier for you to bulk and you'll be happy with the results. Forget about weight. Build up muscle then go from there.

[WoIIie]

Here's an old school body builder with an old school looking website that can help you out a lot. Don't be deceived. He knows his stuff and he can help you a lot.

link

[CantStopTheBeat]

I agree. I find scooby and scott herman very reliable sources for information.

[whydogirlsmesswithme]

Really tough bro. I have lost a ton of weight. Now I can see some awesome definition but I must have lost a lot of muscle mass too. Even though I am now light I still have quite a bit of fat. Majorly frustrated.