If you already have 6+ months of good lifting experience please stop reading right here. This post isn't for you.
So you are a newbie....Fresh Blood....You think you are either skinny and thin framed for your height or you believe you are fat.
Let's forget ectomorph, endomorph or mesomorph... and other big words. I don't want to confuse the heck out of you.
Let's split ourselves into :
Category A: Thin framed ( People who wanna bulk up)
Category B: Thick framed ( People who want to lose fat)
Category A: Thin framed
STEP 1:
Take a selfie of your body in proper light.
This picture should be the greatest motivation for you. It will be a reminder needed to keep you motivated for your next workout.
STEP 2:
(The most important step)
You are what you eat.
Even if you spend hours in gym but doesn't follow a proper diet, you are just killing your body and wasting your time and money.
Fix your DIET !
Here are some tips and tricks to fix your diet.
(a) Eat 1g to 1.5 g of protein per pound of body weight.
Good sources of protein are:
Again, this is only a reference. You should be able to manipulate the macros as how your body responds.
Key Points :
So you are a newbie....Fresh Blood....You think you are either skinny and thin framed for your height or you believe you are fat.
Let's forget ectomorph, endomorph or mesomorph... and other big words. I don't want to confuse the heck out of you.
Let's split ourselves into :
Category A: Thin framed ( People who wanna bulk up)
Category B: Thick framed ( People who want to lose fat)
Category A: Thin framed
STEP 1:
Take a selfie of your body in proper light.
This picture should be the greatest motivation for you. It will be a reminder needed to keep you motivated for your next workout.
STEP 2:
(The most important step)
You are what you eat.
Even if you spend hours in gym but doesn't follow a proper diet, you are just killing your body and wasting your time and money.
Fix your DIET !
(a) Eat 1g to 1.5 g of protein per pound of body weight.
Good sources of protein are:
- Chicken Breast
- Egg white
- Fish
- Kidney Beans (Have with brown rice and you will get the complete amino acid profile!)
- Paneer (Do not buy from shops. Make it at home)
(b) Eat 1.5g to 2g of carbs per pound of your body weight
Good sources of carbohydrates are:
- Rice
- oats
- Multigrain bread (Do not confuse it with brown bread)
- Apple
- Banana
(c) Eat 0.5 g of fat (healthy fats) per pound of body weight.
Good sources of fats are:
- Coconut oil (Try to get it directly from the farmers for getting unadulterated products)
- Nut butter
- Almonds
- Egg Yolk
Again, this is only a reference. You should be able to manipulate the macros as how your body responds.
Key Points :
- Try to have carbs around your workouts.
- Have majority of fat with mid and end of the day.
- Reduce carbs on non-training days.
- Measure and record everything. Use myfitnesspal app.
- Include veggies in all your meals. I believe veggies help reduce fat Tyre aka love handles.
- It is best to have steamed veggies.
STEP 3:
Fix your SLEEP.
As the proverb goes, Early to bed and early to rise, makes a man HEALTHY, wealthy and wise.
Try to get atleast 7 hours of sound sleep. If you are woken up by the alarm, you haven't rested enough.
STEP 4:
Supplements.
You can add supplement if and only if you think you are not getting enough from your FOOD. Because no supplements can beat FOOD.
As a beginner you will need
- Whey protien( coming soon.."How to choose a whey protein supplement??")
- Multivitamin
- Fish oil (If you consume a lot of fish, you needn't take fish oil supplementation)
Never go for a mass gainer. You can make your own mass gainer at home. I will share you my recipe in another post.
Once step 2 and 3 have become an effortless daily routine, it is now time to start playing with weights.
It is best to start with body weight movements. And it is upto you to do it at a gym or at home. I prefer gym since the atmosphere motivates you a lot.
Below I would suggest 10 body weight moves that will help you strengthen the foundation of your dream body.
It is best to start with body weight movements. And it is upto you to do it at a gym or at home. I prefer gym since the atmosphere motivates you a lot.
Below I would suggest 10 body weight moves that will help you strengthen the foundation of your dream body.
- Shoulder width push ups
- Dips in a parallel bar
- Close hand push up
- Wide pull up
- Under hand pull up
- Squat
- Lunges
- Plank
- Leg raise
- Crunches
This is only a foundation program. You can perform the above moves in an alternate days.For example:
Day 1: Exercise
Day 2: Cardio( remember low carb day)
Day 3 : Exercise
Day 4: Cardio...
Follow in the same fashion
Perform 2 sets till failure for each exercises and increase by one set by every week for next 4 weeks. Once you are done for 4 weeks you must be ready for weight training. You will start strong.
Tips:
1)You must be feeling sore after day 1.But that is normal and that is what we are expecting.So don't give up taking that as an excuse.
2)So you must be thinking why a skinny guy need to cardio. Yes I strongly believe every one should do cardio regardless of fat loss or muscle gain. Cardio helps to keep your cardiovascular health at the peak. And cardiovascular health plays a big role in building a good physique. I don't want you to be a person who will loose breathe just by climbing a couple of stairs.
So let's start!!!!
Note: Category B case will be discussed in my next post.
Commit FitnessNote: Category B case will be discussed in my next post.
