Beginner at lifting weights / home workouts, give me tips.

Just give up be fat it is much easier.

 

Just give up be fat it is much easier.

 

Fat is easier, give it up you must.

 

You know what time it is


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#2 is your answer to #1

Protein should reduce your recovery time. I use Syntha 6, two scoops after a workout comes to about 44g of protein and 400 calories. Nutrition and rest/sleep as important as your workout but it spends on your goals. If you're trying to bulk up, you have to increase your calorie inake such that you have a surplus of calories, in terms of protein you should have 1.5-2g of protein times your weight each day. So 270-360g of protein per day and probably 4-5k calories. It's difficult to eat that much every day honestly. Get plenty of sleep.

 

1. If your workout is worth a dime, you will definitely be sore the next day. Sometimes the soreness will actually max out the 2nd day after. Be careful at the beginning not to overdo it. Start slow and allow your body to get accustomed to working out. Then after a couple of weeks start increasing intensity.

 

take glutamine supplements for soreness or just take a good protein powder like isopure that has BCAA in it

 

you need a shake before AND after your workout.

 

Sometimes you gotta Zyzz it.

 

Don't work out the day after you just worked out. There is something called overkill and it could actually hinder muscle growth. You tore down muscle tissue. You need to give your body rest to rebuild that tissue. Working out has to do a lot with diet as well. Make sure you are eating 3 healthy meals a day if you want to see results.

At 6ft 180lbs, I suggest not drinking protein shakes. People drink those to bulk up. Just eat right and you should be good.

Good luck to you man

 

It a lot of eggs, dairy, and red meat.

 

Probably do some plyometric workouts like insanity.

 

Pull-ups

 

What he said. If you're at home, plyo would be a great way to go.

 

Identify your goals first.

Are you concerned about athletic performance, or do you want to look good? Do you want to add muscle bulk, or are you looking to become toned. Your goals should help dictate how you proceed.

Regarding soreness, if you haven't been lifting regularly, it is entirely normal to be exceptionally sore for a couple of weeks worth of workouts. Listen to your body. If you are incapable of sticking to your workout schedule because your body doesn't want to cooperate, don't be upset about taking an extra day of rest.

Proper rest is almost as vital as the actual workout itself. When you are building muscles, essentially what you are doing is causing work related damage to the muscles themselves. Your body registers this damage from over use, and basically rebuilds the muscle for more work. If you subsequently re-damage the tissues before the first set of repairs, you are effectively wasting the first workout.

Also, a major source of soreness (beyond just the damage to tissues that is necessary for growth) is accumulation of lactic acid which then effectively "burns" the muscle. After you are done with the workout, wait until you are well and truly cooled down, and do a nice long stretch on the muscles that you have been working. If you do it right, you will flush out the accumulated lactic acid before it has a chance to cause damage. To do it right, make sure it is a nice, long, slow stretch. It will severely reduce any pain that is unnecessary.

 

If you need to workout every day in order to maintain the discipline and proper mindset (Back in the day, I had to workout everyday in order to keep my mind right. If I broke the pattern, it was only a matter of time until I found myself skipping stretches of a few days or even weeks), the way to do it is to break things down into muscle groupings. So you work legs one day, arms the next, core the next, etc. That way you can workout every day, but give individual groupings of muscles significant down time for recovery.

 

1) If you're new to working out, don't push it. Let your body rest and recooperate, so that your workouts don't suffer. You could always go for a light walk/jog, but definately do not do any PR heavy compound movements if you're feeling alot of pain. Eat well, get 8 hours, workout hard.

2) You should drink protein shakes if you struggle to reach your caloric goals without them. Some people can't eat a half kilo serving of steak for days on end. They're a very good source of protein, and the protein to calorie ratio is good.

To be honest, all of this "one hour window after workout" business is pure nonsense. Whats most important is you hit your daily caloric goals. At your height and weight, depends on how active you are.

But you need to work out how many calories your body burns in order to maintain weight. For example, I'm 6ft1, 98 kgs, and i need about 2700 calories to maintain my weight. Other people i know are 5ft8, 70 kgs, yet need 3000 to stop themselves from wasting away. You typically need 1 gram per pound of body weight. Idk why CometsWin thinks you need that much protein.

As far as your question regarding if you need something before or after, you dont. Many people train fasted, personally i feel sluggish otherwise, and you can go hours without eating something afterwards. But if you feel you train better with a meal pre workout, or whatever, go for it.

 

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