instructables

Gaining Muscle and Losing Weight for Beginners

by ArashB8

The initial step to going down this physical andmental struggle is making sure that the title’s goal issomething that you really want. With this in mindknow that you must be dedicated in following thisInstructable strictly. You must also have a great dealof self-control in making sure you eat the proper foodsnecessary to produce the results you want. Anothernecessary skill is you must be willing to give 110% ofyour effort in the gym and make sure you are thehardest working individual. Lastly Have patience theRoman Empire was not built in a day and your resultswill not be either.

If you want to feel confident about yourself then thisguide is for you. The guide is directed towards malesbut females can also follow this plan. When you gothrough the tough process of losing weight andputting on muscle you learn life lessons. One of theselessons include knowing that any progress is left onyou to make, no one is going to lift those weights foryou. It’s the lessons learned through the journey thatwill make you a better individual and make you feelmore comfortable about yourself that makes thisguide worth reading.

I recommend carrying the task out when you knowyou will beable to take about 10 hours from your week for a newchange in lifestyle. Most people have flexible timeduring the summer or months of May through August,

so during this time frame would be a smart time tofollow this guide.

SAFETY CONCERNS: Make sure you have a spotterwhen lifting free weights. A spotter is someone thatmakes sure you do not hurt yourself when you arelifting weights. A spotter also helps you when you areworking out whether it is motivational or simply liftingthe weights when your muscles get fatigued. Freeweights are weights not attached to a machine or thatdo not have safety measures for that exercise. Someexamples of free weights are bench, squat, ordumbbell triceps extension. Some of these exerciseswill be later discussed in developing a workout plansection and there are tutorials online on how to dothese exercises correctly. Make sure you or someoneelse in your household knows how to cook foodcorrectly. The last precaution is make sure youstretch and warm up before going into your workouts.

The first item needed is a gym membership at a localgym. Thesecond Item are necessary cooking equipment likepots and pans. Optional items can be gym equipmentor agenda to write down your workouts and eatinghabits. If you follow this guide strictly then you will beable to visually see progress in 3-4 months as abeginner.

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Step 1: Diet

The first and most important step to accomplish isestablishing your diet. Your diet should consist oflean proteins, Vegetables, and complexcarbohydrates. Lean proteins consists of fish, redmeats, and chicken. Preferred Vegetables to beconsumed would be broccoli, mixed or mostly greenVegetables. Complex carbohydrates consist ofoatmeal, brown rice, sweet potatoes or beans. Thisstep must be followed strictly day by day. You are

allowed one cheat meal every week, because itwould be overbearing to constantly eat healthy everysingle day. To stay sane one cheat meal couldconsist of hamburgers and fries for lunch. Anexample of a healthy meal on your plate wouldconsist of 4/8 Broccoli, 2/8 Grilled chicken, and 2/8brown rice.

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Step 2: Water

Drink a lot of water. Stay away from all sugary drinks and move towards making your only beverage water. Yourgoal is to drink a gallon a day to make sure your body is properly hydrated. If possible purchase a gallon of waterand track yourself by making sure the gallon of water is finished by the end of the day.

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Step 3: Develop a Workout Plan

Develop a workout plan and since you are a beginneryou do not have to worry about cutting or bulkingworkout plans. Cutting would imply that you wantedto lose weight while bulking meant you wanted togain size, preferably muscle. As a beginner howeverit is easier for your body to cut fat and gain muscle.Logically the best way to quickly put on muscle is todo exercises that require more muscle groupsworking together. The more muscle groups workingtogether the more strenuous it is on your body whichmakes the exercise rewarding. The top 4 exercisesyou should always incorporate in your workout plansis the barbell bench, squat, deadlift, and militarypress. These exercises should be placed in thebeginning of your workouts and smaller muscle groupexercises should be placed at the end, like bicepconcentration curls.

There are multiple ways to set up your workout plan.1 strategy is having a different muscle group focusevery day during the weekdays. For exampleMonday-Legs, Tuesday-Chest, Wednesday-Arms

(biceps/triceps), Thursday-shoulders/traps, andFriday-back. Another workout could be all musclegroups Monday, Tuesday rest day, Wednesday allmuscle groups, Thursday rest day, and Friday allmuscle groups. Make sure you stay consistent forsome time with your workout plan before switching itup, as I said before change takes patience. Irecommend using one of my basic workout plans as abasis and you can change it depending on yourpreference. Just make sure you are working out eachbody part at least once every week. I alsorecommend looking online for different types ofexercises to do for each muscle group. A sampleMonday workout from the first workout plan would be4x10 squats, 3x10 lunges, 3x8 hip thrusts, 3x12 legcurls, and 3x10 leg raises to strengthen the core. Asample Monday workout from the second workoutplan would be 5x5 squats, 5x5 bench, 3x10 lateralpull downs, 3x12 rope triceps pull down, and 3x12alternating bicep curls.

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Step 4: Lifting Knowledge

I want to identify what for example 3x10 means. Thefirst number indicates the number of sets to beperformed on the exercise. The second number afterthe x indicates the number of repetitions (reps) to beperformed on each set. Sets are how many times youwill perform an exercise. The x combines the number

of sets and reps making it visually easier tounderstand the workout plan for an exercise. Formore detailed information just look on the internet fortutorials or explanations on lifting.

Step 5: Start and Record Your Progress

After you have properly planned out how the nextcouple of months will be, begin eating healthier andworking out consistently. Launch as soon as youknow you are fully prepared to succeed and have amain plan of action. During the process record yourprogress because this will help motivate you to keepgoing. Recording your progress allows you to seehow much you have achieved and also how muchfurther you need to keep going to attain your goal. Irecommend recording the progress of your weight,

the amount of weight you are able to lift, and how youlook. Take photos on how you look to visually seeyour progress and how your body is reacting towardsit. Record the amount of weight you are able to lift tosee if you are getting stronger and that your musclesare developing. Record your weight to physicallyknow that you are losing or gaining weight. Use all 3of these techniques to track your total progress.

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Step 6: Constantly Challenge Yourself

This step is a mental step and you should beconstantly asking yourself, Can I Do More? It isimportant to challenge yourself because there wouldbe no progress without it. In every workout youshould be pushing yourself to do the most you cando. For example push yourself to do the most weight

for the most amount of repetitions on an exercise. Donot run away from being uncomfortable. The mostgrowth will come from being in the uncomfortablezone. Constantly push your limits at the gym andnever settle.

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Step 7: Last Step

Be happy with the body you have worked so hard toachieve, but never be satisfied. Meaning that youshould always push yourself to do better andchallenge yourself to accomplish even higher goals.Do not stop after 3-4 months of working hard todevelop the body you desired. Do not allow these

accomplishments to go to waste by eating junk foodafter your 3-4 months of strict eating. Lastly developnew fitness goals you want to achieve and pursuethem!

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