Lean and Muscular

[danro]

So, the title is pretty much what I am going for. I have started jogging for 20 minutes mon-fri, and doing some lifting with dumbbells. I also have been trying to develop an ab routine. I have been working out for a week now and have already lost a couple pounds. I was wondering what some helpful tips are to decrease my amount of body fat, and to gain some muscle definition (particularly in my abs). I have a set of adjustable dumbbells and a treadmill so you know what equipment I'm working with. I currently weight 148 lbs (down from 151) and am wanting to end up at about the 155 range. I am planning on training for MMA, so I would need the muscles I gain to be functional muscles. Thanks for any tips you are able to provide.

 

[Quiksilver]

Read the stickies mate. Therein lie your answers.

 

[KSUgamer]

Nutrition, that's at least half the battle. Commit to eating healthy foods. Lay off the carbs for now, and if you choose to eat something with carbs make sure they're whole grains. Try to add as much fiber to your diet as you can. Also only drink water....soft drinks and juices are just extra sugar that your body turns into fat.

 

[danro]

I have been eating much healthier since I started to work out (only drinking water, trying to avoid to many carbs, etc.). What I feel I really need is a cookie cutter workout routine that incorporates cardio and lifing (only dumbbell lifts though, as that is all I have). My one major problem with more than 90% of the stickies is that they use acronyms and slang terms that a complete newbie to working out does not know. They also assume that you have more than dumbbells at your disposal.

 

[EFFORT]

The where to start thread is as cookie cutter as it gets for a complete newbie. What to do has been laid out near 95%. The only 5% of effort you need to expend is using google to search for exercises you don't know how to do and to figure out the quantity of food to plug into the framework of the "simple starting diet" (second post) I understand what its like being a newbie and being confused about stuff, but at the same time you still have to be proactive and resourceful.

 

[danro]

The where to start thread assumes that I have access to more than just dumbbells, that is why it does not work for me.

 

[Being_the_Don]

The where to start thread assumes that I have access to more than just dumbbells, that is why it does not work for me.

You can also do push ups, those can easily be done at home. Burpees, too, for that matter. If you have access to monkey bars you can perform pull ups.

 

[EFFORT]

The where to start thread assumes that I have access to more than just dumbbells

Yeah of course it does, that's why it works. (in other words its time to join a gym)

 

[Captain Harlock]

nobody every became big with just dumbbells. Unless they're really heavy dumbbells.

 

[Throttle]

The where to start thread assumes that I have access to more than just dumbbells, that is why it does not work for me.

just like a guide to cooking would assume that you have access to cookware, or are willing to acquire some.

 

[danro]

I found a good dumbbell workout, no thanks to you guys. After two weeks I've already gained 2 lbs. So much for not being able to get bigger with just dumbbells.

 

[Captain Harlock]

at the rate you're going now you should be able to reach the level of a mr. Olympia in a few years. Good luck man.

 

[Quiksilver]

After two weeks I've already gained 2 lbs. So much for not being able to get bigger with just dumbbells.

I gained 2 lbs eating breakfast this morning

--

Seriously though, some advice here may seem dogmatic/repetitive/etc. and it might not be delivered in the nicest way, but it DOES work.

If you want to get big(ger) in an appreciable way, you're going to have to join a gym, or get a sizeable collection of heavy dumbbells.

A gym is what, $15-30 a month? Most people spend that much on junk food each week, if not more.

For a relatively low price, you're allowing yourself access to all the tools you need to forge a great physique.

Trying to use only one set of dumbbells to build a good body is like building a house with a hammer, three nails, and four pieces of wood.

Most of us have made the same mistake you're making, heck I tried to get big using a Bowflex a while ago, and we're trying to help you not make those same mistakes.

The best decision you could make is to sell those Dumbbells on ebay and use the money to put toward a gym membership.

 

[Bible_Belt]

http://www.sosuave.net/forum/showthread.php?t=157517

Training will give you the muscles you need. You should find a reputable martial arts school and begin some training. Basically, you need a grappling art and a striking art. If you practice those things about 2 hours a day 3-5 times a week, you will start to see noticeable improvement in how you look.

Also, two other things, the jogging does not help you very much unless you combine a lot of sprint intervals into it. It's more important to get out of breath until your lungs burn than it is to run a certain distance or time. And regarding weight, you won't be fighting 155 until you are walking around in the mid 160's. Right now, you would fight at 145, or possibly even 135. Pretty much everybody cuts about ten pounds, some fighters more.

fwiw, I weigh about 160 and do not lift weights, only train. Here is a pic of me pushing my first opponent around the cage:
http://i186.photobucket.com/albums/x252/dotheopposite/shove.jpg

Good luck with your training.

 

[Drum&Bass]

awesome photo Bible !! great lighting !! im an illustrator so i notice these things