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a good workout
a good workout |
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cloud301336
Learning to Sprawl
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Career record: 122-59
Season: 16-5 (#1351)
Location:
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i've been doing some thinking about working out, and its been about a 3 weeks since i started. the question is do you have to do a cardio work out in order to get a good workout because I'm getting tired of running each morning..... oh and my goal is gaining muscle mass.
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Post #1 7/4/08 10:55:22PM
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Laying down the beats
Career record: 166-127
Season: 11-10 (#2208)
Location: Canada
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Moving this to the training section.
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MMA Playground Ninja Moderator - Be cool and follow forum conduct or you'll be banned and all you will see is a puff of smoke. Members banned - 13, IPs banned - 12
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Post #2 7/4/08 10:58:57PM
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HMA123
MMA Regular
Career record: 14-11
Season: 8-8 (#5188)
Location: Trenton,New Jersey
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No, to the running every day, but if your really into MMA then you should run every day, trust me its gets boring after day after day the same thing. Thats why when you run always try something new. Go somewhere else,or go with somone. Also there SO much other things you can do for cardio then run. Other things off the top of my head, swim,sprints,suicides,running up hills (or even better to bear crawl or even do some shoots up hills),do some wrestling drills (run in place and sprawl),running bleachers. There so much you can do for cardio. But something ive been doing, Have a good hard strength workout then go and run, or vice versa. It take alot of dedication to do both on one day everyday but thats what its about.
To be honest also the only muscle mass you get when running is your legs.
I do not no how far you run but.Cardio actually burns the calories you need for building mass. If you want to build mass then you have to create a caloric surplus while eating enough protein. For example if you weigh 150 then you need to consume about 3600 calories on nonworkout days and 4200 calories on workout days.
When it comes to lifting weights you need to go heavy with the compound exercises like Bench Press, Squat, Deadlift, Bent Over Rows, Overhead Press, and Pullups are the best.
You'll wanna stick with 3-5 sets of 4-6 repetitions. Pick a weight that is heavy enough so you can only do about 5-6 reps per set. Rest 2-3 minutes in between sets.
So like i said you need alot of calories for lean muscle mass. Make right choices for food.Color over white. (Wheat over white,Brownrice over white,etc). Drink LOTS of water.
I tried making it as short as possible, but if you have any more questions ask.
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Post #3 7/4/08 11:51:15PM
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cloud301336
Learning to Sprawl
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Career record: 122-59
Season: 16-5 (#1351)
Location:
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alright man thx, i was going to ask you what some of the work outs were but i'll just find out what the are on the internet, i also have two more questions 1. is it better to work out as soon as i wake up and 2. is this a good work out plan http://www.teenbodybuilding.com/nathan15.htm also if you don't mind can you tell me a good diet for building muscle mass for a teen and i already have enough fat on me. ( and sorry for posting i the wrong area ).
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Post #4 7/5/08 12:27:51AM
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Laying down the beats
Career record: 166-127
Season: 11-10 (#2208)
Location: Canada
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Do what is best for your body and what fits your schedule. The only thing I would advise against is working out late at night (before you go to bed) because you tend to be wired and not sleep as well.
I personally prefer working out in the morning because I am fresh. In the evening I can be tired from working or whatever and may lose some motivation. I sometimes do a workout in the late afternoon/early evening if I have been having trouble getting my ass out of bed, but mostly it's the morning for me.
As for building muscle mass, I can't be much help. I've been working out for years and can't seem to pack much on. I do know it depends on your routine, diet and body type.
Last edited 7/5/08 8:38AM by Rush
Edit note/reason: n/a
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MMA Playground Ninja Moderator - Be cool and follow forum conduct or you'll be banned and all you will see is a puff of smoke. Members banned - 13, IPs banned - 12
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Post #5 7/5/08 8:37:34AM
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HMA123
MMA Regular
Career record: 14-11
Season: 8-8 (#5188)
Location: Trenton,New Jersey
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Meal # 1 - Protein, carbs & low fat
Meal # 2 - Protein, fat & low carbs
Meal # 3 - Protein, carbs & low fat
Meal # 4 - Protein, fat & low carbs
Meal # 5 - Protein, carb & low fat
Meal # 6 - Protein, low carbs & low fat.
1st Meal
The first carb meal is great as we are just getting up from a long fast and we have the highest insulin sensitivity first thing in the morning. What that means is that our body needs to produce very little insulin to get the job done of transporting nutrients into appropriate places. I feel that most of the nutrients consumed at thins time will be absorbed very efficiently and not be stored as fat.
2nd Meal
The second carb meal is consumed around lunch; as the insulin sensitivity is still high make the nutrient absorption still very efficient.
3rd Meal
The third meal would ideally be right after your workout. As the insulin sensitivity is high again, we want to feed the body some simple sugars and protein to speed up the recovery as well as replace the used up glycogen from our workout.
Last Meal
The last meal of the day should be mostly protein; we do not want to go to bed with a lot of fat in our system as well as insulin caused by consumption of carbs. However we want to include some fats in the meals, as they will slow down the absorption rate of proteins, by that supporting positive nitrogen balance through out most of the night.
Pick the good carbs and fats, Pasta,grilled chicken,turkey n cheese on wheat,tuna fish, theres alot of stuff you can eat. Just avoid the bad sh*t like fastfood and sodas,and chips and stuff like that.You will need alot of protein thats why i gave you alot of them foods because most of them consume protein. Also definetly if you hhave if not i would recomend getting some. Protein shakes. Needs lots of em. Preferably 3 a day for what you doing especially.Theres alot of protein drink companys that offer shakes that can make you gain weight (muscle mass). Just read it.
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Post #6 7/5/08 1:21:52PM
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cloud301336
Learning to Sprawl
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Career record: 122-59
Season: 16-5 (#1351)
Location:
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alright thx guys sounds good 
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Post #7 7/5/08 4:06:52PM
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