Fitness
Here I will show you ways to help Keep thin Build muscle and give your self the body you want.
Get and Stay Thin
Want to have a slim figure and keep it? Follow just a few simple steps to do so.
1.) First, be serious about losing weight, if you’re not then don’t waste your time trying and then get stressed from having to think up excuses why it’s not working.
2.) Second, figure out your baseline daily calorie requirement. This is the amount of calories you need to not lose weight. This number varies with activity level and metabolism but for many it’s a failry constant number. My number is 2000.
3.) Third, you can aerobicize but do not try to add muscle during the inital phase of losing weight.
4.) Fourth, here it is, eat good food sensibly, eat as many times a day as you want but don’t eat after 8pm,( I eat 5 to 6 times a day), count the calories of everything you eat during the day and keep the total amount of those calories less than what you determined in step 2. I keep the number of calories I eat less than the time of day in military time, i.e., at 11.00 I have eaten less than 1100 calories and by 20.00 hrs I have eaten less than 2000.
That’s all you have to do, but remember once you lose the weight don't stop doing this or you will gain all that weight back.
1.) First, be serious about losing weight, if you’re not then don’t waste your time trying and then get stressed from having to think up excuses why it’s not working.
2.) Second, figure out your baseline daily calorie requirement. This is the amount of calories you need to not lose weight. This number varies with activity level and metabolism but for many it’s a failry constant number. My number is 2000.
3.) Third, you can aerobicize but do not try to add muscle during the inital phase of losing weight.
4.) Fourth, here it is, eat good food sensibly, eat as many times a day as you want but don’t eat after 8pm,( I eat 5 to 6 times a day), count the calories of everything you eat during the day and keep the total amount of those calories less than what you determined in step 2. I keep the number of calories I eat less than the time of day in military time, i.e., at 11.00 I have eaten less than 1100 calories and by 20.00 hrs I have eaten less than 2000.
That’s all you have to do, but remember once you lose the weight don't stop doing this or you will gain all that weight back.
Build Muscle
There are a few steps to follow in muscle building too.
1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Body-weight exercises work too.
2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.
3. Do Compound Exercises. Don’t imitate Pro Bodybuilders. Isolation exercises are ok once you’ve built base strength & muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better.
4. Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can Squat 1.5x your body-weight. That’s a free weight Squat with hips coming lower than knees.
All your muscles tense when doing Squats & Dead lifts. They work your body as 1 piece and let you lift heavy weights. Don’t lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you’ll have bigger arms.
5. Do Full Body Workouts. Don’t compare to Pro Bodybuilders. 3rd time so this gets into you. Body part splits with isolation exercises is fine once you’ve built a foundation. That’s once you can Squat 1.5x your body-weight.
6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.
7. Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.
8. Eat More. You need food for energy and for muscle growth & recovery. More frequent meals also boosts your metabolism, helping fat loss.
9. Gain Weight. You’ll never look muscular weighing 140lbs at 6″. No matter how much training you do.
10. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.
Thats the basics.
1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Body-weight exercises work too.
2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.
3. Do Compound Exercises. Don’t imitate Pro Bodybuilders. Isolation exercises are ok once you’ve built base strength & muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better.
4. Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can Squat 1.5x your body-weight. That’s a free weight Squat with hips coming lower than knees.
All your muscles tense when doing Squats & Dead lifts. They work your body as 1 piece and let you lift heavy weights. Don’t lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you’ll have bigger arms.
5. Do Full Body Workouts. Don’t compare to Pro Bodybuilders. 3rd time so this gets into you. Body part splits with isolation exercises is fine once you’ve built a foundation. That’s once you can Squat 1.5x your body-weight.
6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.
7. Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.
8. Eat More. You need food for energy and for muscle growth & recovery. More frequent meals also boosts your metabolism, helping fat loss.
9. Gain Weight. You’ll never look muscular weighing 140lbs at 6″. No matter how much training you do.
10. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.
Thats the basics.
