I am 5'10 and Weight 72, wana become bulky, and muscular, please advise, what to!

I am 5'10 and Weight 72, wana become bulky, and muscular, please advise, what to eat and exercise.?

3 weeks ago
72 KG.

Well, if you really want to get muscles, you will have to start lifting weights.

Make sure you have rest days for your muscles though! You don't want to overdo it.

When you lift weights, what you're basically doing is tearing down your muscles, forcing your body to build more new muscles. Be sure to give your body time to recover, otherwise your workout will be for nothing.

You'll also want to be eating more than before so your body will have the materials necessary to construct those new muscles. It's a good idea to be packing in more lean meat (not fat!) into your diet, for the protein.

Another good source of protein is soy milk. Easy to consume (no need to cook, just buy a bottle and drink), and it's also much harder to have too much of it. You might eat too much meat and actually get fatter, but there's far less chance of you overdosing on soy milk.

Here's a simple exercise to work out your core muscles.

1. Lie face down on the floor, or an exercise mat, as if you were going to do a pushup.

2. Prop yourself up with your arms. (Your fists should be balled, and your thumbs should be facing your chin. The part of your arm that contacts the floor is from the bottom of your fist to the elbow).

3. Hold for 1 minute (or more if you can handle it). Rest, repeat 2 or 3 more times if you can.

You can gradually increase the time later when you get stronger.

Not much movement, but this workout is really effective.

I also have a few more tips on working out on my Ultimate Fitness blog, so if you want more information, head on over to http://fitandfirm.blogspot.com/...