Building muscle

[Heifer73]

• Hi
  
  I need help building muscle, I lost 2 stone with WW some years ago and still follow a weight loss programme.
  
  I am a 41 year old woman who weighs approximately 10 stone, I have no scales, due to how addicted they become and no idea of bf.
  
  I am not fully exercising at the moment, due to recovering from an operation, however I am doing this three times a week
  
  20 body weight squat
  10 push ups
  20 lunges
  10 dumbbell rows
  15 second plank
  30 jumping Jack's
  
  This is meant to be repeated three times, I am not fit enough to do this, so do it once.
  
  I will in the next couple of weeks be returning to commuting to work by bike, 14 miles a day and also out on Sunday with the rambling club doing approximately 10 miles.
  
  My diet is as follows
  
  Breakfast smoothie with fruit, hemp protein and full fat milk
  
  Lunch salad with meat and cheese
  
  Dinner meat with vegetables
  
  Evening snack banana and grapes
  
  I will have chip shop chips once a week.
  
  I have a fat saggy stomach, bingo wing arms and flabby thighs.
  
  I do not have a gym membership and will not be getting one.
  
  I am at a loss as where to start, thank you for your help and support.

 

[jarlrmai]

Just ride your bike, everything else is fine.

 

[ianrauk]

1: no need for bold
2: change your name from heifer (you are thinking negative from the start)
3: just ride your bike and eat and drink sensibly, cut way back on the booze.

Your fitness and stamina will improve and you will tone up.


That's all you need to do

 

[stephec]

1: no need for bold
2: change your name from heifer (you are thinking negative from the start)
3: just ride your bike and eat and drink sensibly, cut way back on the booze.

Your fitness and stamina will improve and you will tone up.


That's all you need to do

This is it, no need for fancy diet plans and exercise fads, just burn off more calories than you eat in a sensible way and it'll work.

 

[Deleted member 35268]

I have a big fat stomach and love handles, plus oversized calves. I'm probably 10 or 11 stone.
I ride everyday, be it 5 miles or 50.

Just get out there. Good Luck

 

[jazzkat]

Everyone's said all that needs saying really.
It's pretty simple, eat less, exercise more.
The hard bit is when it's peeing down with rain you're tired and don't fancy going out on the bike or you fancy that extra glass of wine/chocolate. - That's where it gets tough!
If you can ride everyday and cut back on the naughty food, you'll do it.
Good luck!

 

[JasonHolder]

Hey man

I'm 64kg, started at 70kg 2 months ago. 2000miles took that fat off.

Ride far, albeit slow, is fine. Just pack a lunch and go out.

I always told myself if I was pretty fat, I would just pack a day sack full of carbs and strong veggies, beetroot etc and either walk or ride for a week straight. Then recover for a week at home and do it again.

Impossible to build muscle by doing push ups etc.

What do you need muscles for anyway? Cycling is about oxygen.

And toning up is a false pretense. No such thing exists. Only losing fat.

 

[Heifer73]

Sorry for bold, I can't see it on my screen.

Thanks for all the advice, have been doing plenty of walking and eating well for six months, but not seeing any improvement, only recently started cycling. I will up the exercise.

 

[JasonHolder]

Be sure to up the carbs too.
No one can exercise more without more fuel

 

[Heifer73]

Tell me I'm wrong, but I thought you had to eat protein to build muscle to burn fat faster.

 

[jarlrmai]

Maybe if you are an athlete, you are not.

Eat a healthy diet, do moderate exercise, don't forget your flexibility and you will lose weight.

It will be harder as you are older but it will happen.

 

[ianrauk]

@jarlrmai beat me to it.

Forget about and don't worry about carbs and proteins.
Just eat healthy, give up most of the booze and do regular exercise.

 

[jarlrmai]

Booze is the big one a huge calories source people forget about.

 

[Heifer73]

I don't drink much booze, maybe a pint of bitter shandy, on a Sunday lunchtime whilst rambling, but not always.

 

[AndyWilliams]

I was 18st 1lb 2yrs ago and very unwell. I started doing plenty of cardio, biking about 50-60 miles a week on an exercise bike, also walking, stepped this up to running for 10mins then walk for 2 mins then run again for 10mins then walking for 2 then run to make up 30mins. I then started to add weights into the fitness I was doing, just light dumbells for chest, arms, back (enough so your 10th rep is tough), my legs took care of themselves due to the biking and cardio.
My diet is (because of my illness): 2 bananas for breakfast, decaf tea with almond milk. Fish or fat free pork for lunch with small amount of rice. Dinner will be chicken and veg, then strawberries covered in almond milk and a handful of brazil nuts.
I have gained a hell of a lot of muscle and still gaining cause I continue the fitness, also I am on the road bike 4 times a week. I have lost 3st 4lbs. It takes time. A little everyday helps.