How many days a week to work out? - Exercise & Fitness Message Board

mklyon · 06-22-2004, 02:31 PM

newbie to post. I just went back to the gym after about 15 years. I am 5'6 and 175lb. I am currently doing the Atkins diet to lose my belly and working out again to "get buff". Last week I did upper body on tue and lower on thursday. This week I am trying upper on M, W and lower on T, Th. I get to the gym early and have close to free run of the place. I am working out pretty hard for 30-40 minutes each time.

Couple of questions:

1-I have seen a few posts about only working a muscle group 1 a week. What is the best routine?
2-Do I need to drink protien shakes to help?

I would like to look like Vin Diesel in Chronicles of Riddick.

thanks in advance for any advice or guidence.

Naxis · 06-22-2004, 02:39 PM

Quote:

Originally Posted by mklyon

newbie to post. I just went back to the gym after about 15 years. I am 5'6 and 175lb. I am currently doing the Atkins diet to lose my belly and working out again to "get buff". Last week I did upper body on tue and lower on thursday. This week I am trying upper on M, W and lower on T, Th. I get to the gym early and have close to free run of the place. I am working out pretty hard for 30-40 minutes each time.

Couple of questions:

1-I have seen a few posts about only working a muscle group 1 a week. What is the best routine?

If you're just starting out, a split like that is excessive. Alternating upper and lower body should be just fine. 3 or 4 days a week is plenty. Make sure you get in some cardio. That will help with the fat loss and heart/lung health.

Quote:

2-Do I need to drink protien shakes to help?

You need to get ~1g protein per pound of bodyweight. If you're on Atkins, my guess is that you're meeting that requirement and supplementation is not necessary. You don't NEED a protein shake, but whey shakes after working out will be absorbed by the body more quickly than whole food will and can be more convenient. If you use shakes any time other than post workout, add a little bit of olive or flax oil to them. It will make the protein metabolize more slowly and help keep you in ketosis.

Quote:

I would like to look like Vin Diesel in Chronicles of Riddick.

Good luck. That boy has some fantastic genetics. HOWEVER... with some time and determination, it's certainly possible. Keep it up!

Endorphin Junky · 06-23-2004, 03:11 AM

If your lifting heavy, I wouldn't reccomend doing Atkins. You won't be able to work as hard as you need to be due to low glycogen levels, hence Atikins is only really suited to people with lower activity levels. Look for info on Cyclic Ketogenic Diets. You basically eat no carbs all week then "carb up" on the weekends. Not only does this replenish glycogen (which makes it a more suitable ketogenic alternative for atheletes) but it also prevents your metabolic rate from dropping in response to a lower caloric intake.

joquiero · 06-24-2004, 01:48 PM

To really see a difference you have to do at LEAST 4 days a week - spending about 40 minutes on cardio (hard core sweating and panting type!!) and another 20 - 30 minutes on weight training. I've found that I get in shape the best when I do a minimal of 4 workouts per week.

Tanker · 06-24-2004, 07:38 PM

Quote:

Originally Posted by joquiero

To really see a difference you have to do at LEAST 4 days a week - spending about 40 minutes on cardio (hard core sweating and panting type!!) and another 20 - 30 minutes on weight training. I've found that I get in shape the best when I do a minimal of 4 workouts per week.

I only lift weights 2x a week so i guess HGM is bad? http://www.menshealth.com/cda/article/0,2823,s1-1-0-0-199,00.html I've just started this program.