fat builder

[stu-n-shell]

right ive recently decided to get my self slightly buffed up for the my summer hols but i have very little body fat so is there anything i can do diet wise the likes of a shake or something i ask because obviously you need body fat to turn to muscle any help repped cheers

[stu-n-shell]

any1 got any help?

[VTR_Craig]

how long have you got before the hol

Also i don't know what you have heard but you can't turn fat into muscle mate.

Best thing to do is weights and cardio - medium weight, lots or reps until failure

[stu-n-shell]

august been going the last couple of weeks 3 times a weeks for about an hour or so.

[VTR_Craig]

sounds good.

Guessing you want to tone up basically, building will take a while and you will just look slightly bigger but not too toned.

I will give you some guidelines as a weight lifting instructor for cardio and weights -

Cardio -

fat burning = 3-5 times per week, 45mins, 65% or max heart rate

CV fitness= 3-5 times per week, 20mins, 75% max HR

Submaximal= 5-10minutes as part of a cardio session

training techniques for cardio -

steady - increase heart rate and hold at the same level

interval - increase and decrease intensity and HR every so often, increases and decreases should be the same each time

fartlek - same as interval but the increases and decreases are different each time

Weights -

muscle toning - 50% one rep max, 2-3 sets, 12-15 reps

Endurance - 60% 1rpm, 2-3 sets, 15-25 reps (increase to 25-50 reps)

Strength - 70-75% 1rpm, 3sets, 10 reps

bodybuilding - 70-85% 1rpm, 4-6 sets, 12-8 reps (1st set 12 reps, 2nd 10, 3rd 10, 4th 8, 5th 8 6th 8)

Power building - 85-100% 1rpm 3-5 sets 6-1 reps (same as above)

take what you need from that mate

[VTR_Craig]

Also i would recommend an all in one protein shake.

Maximuscle cyclone is very good but quite expensive.

That has all your protein and creatine needed to achieve most targets

[stu-n-shell]

thanks very much thatl help alot yeah im not wanting to be a big muscle bound beast just nicley toned its to help with work aswell cause im out on jobs alot with big signs and things.

[Jacko]

you cant turn fat to muscle lol...little body fat is a good thing...you just need to lift heavier wieghts and take in protien...

[wigansaxo]

there right you cant turn fat into muscle but if you still want to gain weight/fat id advise eating as much as possible late at night, like 12am to 2am if possible cos i was on some tabs from the doctors and i couldnt stop eating especali at night and i gained 3 stone in just over a mounth seriously! witch wasnt gd as i alredy weightd 13 stone so now i got a big problem! lol

[Robin91]

As others have pointed out, you are HUGELY mistaken. Soo many people believe it, you turn fat into muscle, but it's completely wrong.

Fat is a store of energy, muscle is a tissue..

Low fat = good (ripped, shows more of your muscle.) To build more muscle, you need a high calorie, high carb and high protein diet followed by a good workout plan.

Obviously using protein shakes/creatine etc etc can help acheive this. Good luck buddy!

p.s I wish you could turn fat into muscle.

[wigansaxo]

i do to! lol im now huge! thought the docs were meant to help! but they made me worse with everythin!

[alextoffie]

Whats already been said basically.

You don't turn fat into muscle at all, thats a very odd theory.

If you have very little fat you're lucky. You have a lean base to build on. Lift big and train hard, eat well and you'll 'buff up' as you call it.