I'm a pretty small guy. quite skinny. so i've been thinking to join up to the gym and maybe put on some muscle/weight. i'm not looking to be big and bulky.. just a little bigger with a little muscle and toned. im completely new to this and have no idea what types of food i should be eating or the exercises i should be doing. i've just been told carbs before and protein after? any advice?
start light if you wanna get bulk do heavier weights and less reps. if you wanna tone do less heavy weights and more reps on each set also do like 2 miles of cardio daily. Eat lean meat dont drink soda/ beer (makes it harder to burn when you constantly intake soo much calories), veggies and fruits. Stay off fast food. Take protein before you workout and post workout (if its lean protein that is). try to burn as much calories as possible but the most important thing is recovery and rest make sure you don't over do it!
http://www.bodybuilding.com/ they have eerything u need if u're serious about working out... not this forum
^ lol so he should be following ppl like u??? u didn't even give a good workout plan or a diet plan nigga...sofT!
hhaahaa this nigga... yo at least i dont tell him to workout to mc jin or big bang or some random korean girl band which is the only advice you woulda have!
^^^lol, wtf.... But seriously, N gave some good advices. But as for me, i do a home workout and no gym...Just drink lots of water, do some dumbbells, push ups, situps, pull-ups and do an actual run/jog (not machine) and ull be toned. I'm no hulk hogan with steroids, but i like my body as it is.... Not to show-off or anything, but my body it's toned and big enough.
Yeah eating healthy is a big part, just watch what you put in your mouth, as nas said stay off fast food, alcohol, sodas, drink water, eat lots of rice, pasta, green vegetables, eggs, milk, red meat
he's trygin to gain weight so he needs a lot of CARBS and eat many meals a day..working out and getting muscles is more about what you eat than how much you work out your workout is just :wackit::trollface2:
When working out, if youre commited and do it everyday try working out only ONE section of your body everyday So one day do arms, another do legs, abs ECT you can go even more specific if you'd like too
You should make a workout schedule. Like day 1, day 2, what exercises, how many reps/sets. You can find some fitness apps on the ipod if you got one.
Yeah he's right also if youre gonna commit, write down what you DID everyday soon you'll see a growth in weights and reps. Also try setting goals short and long terms one you would like achieve
If you want to work overall whole body and not actually want to get too deezed but just want to bulk up a bit, eat alot of protein because thats the stuff thats going to be converted into your muscles! Working out to be toned means that your not going to get deezed so what i would recommend is that you start by justing doing some of the easier stuff like curls and such, using some machinery that is provided. Dont no exactly what equipment your provided with, ( ask some trainers at the gym your going to hit up) Pick a weight that you don't feel to be really heavy ex. try lifting 20 and its difficult to do 1-2, maybe try lowering it to 15 do 2-3 repitions of MIN 13, by the 3rd repition if you feel like your absolutely going to die, maybe lower the weight by just a bit and do your 3rd set. Btw, I think that you should work on all the body parts at a session then maybe take a day off, beacause if you focus on 1 body part to much its going to be out of porportion to your other parts.
Also, I don't think you should do workouts everyday. You have to let your body rest between workouts. So you should work out on Mon, Wed, Fri. That's just an example but basically, let your body rest
thanks for the tips. i was thinking to start maybe 3 times a week and nothing too heavy. so eat well, water.. less junk food. and less sets... but more reps =) thanks i'll probably go to my local gym and see if there's someone there to help me get started with the machines as well.
right on the money nas. you're going to need to eat a lot of protein (lean meat is recommended) and a lot of carbs (try to stay away from sugary carbs). fish is the best source of protein, followed by steak, beef, etc. as far as the OP, i'm in a similar situation trying to bulk up a little bit and gain some weight, but for the most part getting toned and having definition. having said that, if your metabolism is anything like mine and extremely fast, you'll have a harder and longer time with this. again, try to refrain from sugar. as an asian, i think you're already going to consume a lot of rice. definitely try to eat more than usual and try to substitute brown rice for white rice (which eventually becomes sugar). eggs are also good too, but be sure not to overdo them as they have a huge amount of cholesterol. and evo, how does milk help? enlighten me. -cool2 hope that helped OP. you can also take protein/whey shakes, but be sure to take in A LOT of water or risk getting kidney stones...
haha we'll see. .. yeah i have a pretty fast metabolism i think so i'd be similar to you. what type of exercises do you do? ... i dont really pay attention to what i eat im borderline underweight and healthy. i was considering trying protein shakes ... just a little and see how that goes. thanks for the tip of a lot of water. any idea what type of ratio? or the packaging should say? i was looking at maybe this one. http://www.bscnutrition.com.au/mass-monster-c-675-p-1-pr-97.html is that the right one? or any other suggests would be great.
