Building muscle

[Joshua Plumtree]

Not sure really why you want to add more muscle, but anyway -

Big weights and low repetitions = bigger muscles,

Smaller weights and high repetitions =,smaller muscles with good definition (if you can shift the fat at the same time!)

Arnold Swarzenagger in Conan v Brad Pitt in Troy - take yer pick!

Don't need to worry about diet besides perhaps developing a taste for chicken - the body is able to get what it needs from the stuff you put in.

 

[Heifer73]

Hi

I thought, that in building muscle, I would lose the bingo wings, however, if I understand you all correctly, all I need to do is lose the weight by getting on the bike more.

I have chicken with my salads and with vegetables for dinner.

 

[Globalti]

My advice: don't be fooled into going for long exhausting rides; concentrate on quality not quantity. Work out some 20-30 mile local rides that you enjoy, with a coffee stop included near the end as your reward and do them. Concentrate on spinning the pedals not pushing down on them and you will build a more even and better balanced musculature.

 

[jarlrmai]

No you lose excess fat by dieting, exercise helps you increase your metabolic rate and provides extra motivation for you to stay on the diet.

Woman find it harder to build muscle they just end to firm up whatever they do, some worry about putting on too much muscle but its not really possible without extreme measures.

"Bingo wings" are fat, fat is lost by decreased intake of calories, increased exercise can help and make you feel fitter but mainly it's about motivation for the diet.

A 1.10 hour ride with some hills at 17/18 mph is for me around 700kcal (measured with a heatrate and powermeter) which is hardly anything in terms of say not having 2 pints of beer and some crisps.

 

[Cubist]

I'd say you have the diet the wrong way round. If you have such a light breakfast you will be starving mid morning and more likely to give into temptation to snack. Try a bowl of porridge with a banana before you set off, or, if you still want to burn fat, when you get to work, having ridden in fasted. The carbs involved are good quality and the soluble fibre will improve your blood fats. Snack on fruit, apples are very satisfying for the calories. Drink plenty.

The exercises you describe will tone you, and the press ups will do wonders for your bingo wings, rather than build muscle, so stick with them. Yu don't need upper body weight for cycling. Your legs will tone no matter what if you cycle, so concentrate on the planking and push ups. Do them from your knees if you have to, but increase the number of sets if you can. Core strength is great for cycling, and again, as you cycle it will improve naturally.

 

[blazed]

You're only going to build so much muscle and power through measly bodyweight exercises.

I doubt there are many muscular people on this forum, mostly old and very skinny or over weight. You want advice on building muscle go to a body building forum, you want advice on cycling go to a cycling forum, you want advice on how to become more than just a cyclist and become a true great, ask me.

 

[montage]

You're only going to build so much muscle and power through measly bodyweight exercises.

I doubt there are many muscular people on this forum, mostly old and very skinny or over weight. You want advice on building muscle go to a body building forum, you want advice on cycling go to a cycling forum, you want advice on how to become more than just a cyclist and become a true great, ask me.

I want to learn

 

[Rob3rt]

My advice: don't be fooled into going for long exhausting rides; concentrate on quality not quantity. Work out some 20-30 mile local rides that you enjoy, with a coffee stop included near the end as your reward and do them. Concentrate on spinning the pedals not pushing down on them and you will build a more even and better balanced musculature.

WTF are you on about!

 

[brand]

I am afraid your skin has stretched. Without seeing by how much I can give no opinion on wherever it is possible to fill the void with muscle. I am fairly sure you can work that out yourself. At 41 I suspect it will not happen and no matter how much you cycle you will not get rid of bingo wings. Your legs and stomach may improve particularly your legs.
Reference the so called weight training to build muscle you have to work to exhaustion in sets of less than 12 repetition. You would be better doing 3 x 10 push ups with 2 minutes break between (full recovery) Do you do a proper press up? Arms fully extended, slightly wider than shoulder width apart. Body straight (knees not touching ground). I suspect this is not the way you do them. Do it that way nice and slow specially on the down part. Can not do 10? doesn't matter do what you can 3 or 4 done properly is better than 12 done badly. You could make it easier if you are really struggling by changing it to a decline press. Although it does not look as if you are doing a decline press up, if you use two chairs a hand on each. Feet on the ground obviously and do a press up in that position... No cheating. Do that for all your exercises. But spread over the day.

20 body weight squat x 3 sets
10 push ups x 3 sets
Later on that day at least an hour later
20 lunges x 3
10 dumbbell rows x 3
Again later on that day
15 second plank x 3
30 jumping Jack's x 3

The x 3 is 3 sets of the appropriate repetition. Initially do this with 1 day off in between ie Monday, Wednesday, Friday, Sunday, Tuesday, Thursday.
Eventually you should be thinking of changing your routine.
Boredom = lethargy.
There is absolutely nothing to beat an app when it comes to creating variety in a routine.
Variety = enthusiasm = success
Another option is to work out every day. In this case do 3 of the exercise each day. So :-
20 body weight squat x 3 sets
10 push ups x 3 sets
20 lunges x 3

Next day
10 dumbbell rows x 3
15 second plank x 3
30 jumping Jack's x 3
And so on. possibly. A decent gap between each exercise of 3 sets. This way you could do one in the morning and 2 exercises at night.
By the way your weight is meaningless without your height.
I did actually get some bingo wings and a wasted leg muscle after a long stay in hospital. Got rid of both after about 2 months on a exercise bike and a regularly work out in gym/garage.
It is generally found that people who go to the gym are much more likely to stick at it than working out at home. Think about that.
Now just to finish off I cannot emphasise just how important it is to do the exercise properly. 3 repetitions done right is better than 12 done badly (aka cheating) Also variety is just as important GET AN APP! Look at lots of them. Lots are free for the first few weeks of the routine. IE a 3 months routine first 2 weeks free locked out of the other 10 weeks.

 

[Peter Armstrong]

Mehh,

You dont need to build muscle for the bike, Just do some core work, press ups and pulls ups once a week, hit the gym off season.

 

[Heifer73]

Hi

Brand
I can only do girly push up, knees on the floor. I have measured 1 and a half inches of fat, from where I can see a defined area of firm under arm.

Thanks

 

[brand]

My advice: don't be fooled into going for long exhausting rides; concentrate on quality not quantity. Work out some 20-30 mile local rides that you enjoy, with a coffee stop included near the end as your reward and do them. Concentrate on spinning the pedals not pushing down on them and you will build a more even and better balanced musculature.

Are you serious? Exactly the other way round.
Spinning not pushing down?
Find a big hill, hit in the wrong gear. Reach exhaustion within 40 yards or less. Turn round (the equivalent of your break between sets) go down and do it again.

 

[michaelcycle]

I think in reality what the OP wants to do is to improve her body composition (the ratio of fat to muscle she carries) as opposed to flat out building muscle and bulking. Her bingo wings may be a result of losing skin elasticity (and therefore surgery will probably secure the best outcome.) Alternatively it may simply be fat deposits which will reduce over time.

In the circumstances the key things here will be a consistent caloric deficit, adequate protein (though it doesn't have to be ludicrous levels) and some form of resistance training for her upper body (the cycling particularly if she incorporates some hills / intervals at some point will be more than enough to deal with her lower body given her stated goals. If she incorporates resistance training focusing on her lower body like squats, weighted lunges etc the likelihood is she will overwork and tap into her recovery ability.)

So:

1) Keep the quality of your diet high by eating lots of fresh vegetables (particularly green leafy vegetables) moderate amounts of fruit, starches (like potatoes / rice) and lean protein. Have treats and alchohol in moderation. If you aren't losing body fat over time then reduce portion sizes or consider calorie counting.
2) Keep up the cycling
3) Incorporate 2 - 3 short upper body workouts per week centre around: push ups, assisted pull ups, assisted chin ups, tricep dips, planks etc. Alternatively find a decent kettle bell routine. If you like using barbells and weights do that but it is by no means necessary (what is important is progressive overload of muscles which trigger hypertrophy...)
4) Be consistent
5) Be patient
6) Profit

 

[brand]

Hi

Brand
I can only do girly push up, knees on the floor. I have measured 1 and a half inches of fat, from where I can see a defined area of firm under arm.

Thanks

as I said try doing it with your hands on a chairs it is surprising easy.
If you are going to do "girly press ups" do what you can do properly then switch to girly ones.
Can't do any proper ones? Makes sure you do your girly ones with your feet off the ground (cross them behind you) this stops you using your lower legs and makes it little bit harder....got to start somewhere.
Okay I have said it but I will say it again get an app You are looking for none gym routines. VARIETY

 

[brand]

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.

You described a diet plan.