Getting toned for skiiny people?!
Question: I'm pretty skinny so want to bulk up a bit
i'm 20, got a 30 inch waist, 6'1 tall, weigh about 10 stone (140 pounds or 63kg), am i right in thinking that working out will show much quicker results because of my lack of fat?
I've also just started doing 100 sit ups and 50 press ups a day and run to work 3 times a week (2 miles, 4 miles there and back) and play football a bit.
I just bought a set of 20kg dumbells, (can't do all the weight yet tho, 10kg each)...
What exercises should i do with them to tone my chest and pecks as well as arms, I've no clue on this stuff and how often should i do it, i heard press ups and situps are alright everyday but not weights..?
Answers: I'm pretty skinny so want to bulk up a bit
i'm 20, got a 30 inch waist, 6'1 tall, weigh about 10 stone (140 pounds or 63kg), am i right in thinking that working out will show much quicker results because of my lack of fat?
I've also just started doing 100 sit ups and 50 press ups a day and run to work 3 times a week (2 miles, 4 miles there and back) and play football a bit.
I just bought a set of 20kg dumbells, (can't do all the weight yet tho, 10kg each)...
What exercises should i do with them to tone my chest and pecks as well as arms, I've no clue on this stuff and how often should i do it, i heard press ups and situps are alright everyday but not weights..?
If your goal is to bulk up, you have to cut back on cardio, lift relatively heavy weights, and eat eat eat!
Here are the steps that I took to build about 20 pounds of muscle weight over a four month period:
1. I Determined my BMR (basal metabolic rate). This is the number of calories burned by your body each day to maintain your bodyweight. Once I found this number (3600) I increased it by 500 calories per day.
2. I weight trained regularly - Remember, if you eat excess calories and don't weight train, you will gain fat and not muscle. I learned how to weight train, and how to design a program that helped build muscle, but also maximized recovery time so that I wouldn't get injured. Worked best for me. Anymore was overkill, any less didn't seem to be enough. I generally used compound movement like squats, bench presses, pull-ups, rows etc., and aimed for 8-10 repetitions for each exercise.
3. I slept as much as possible- This allows your body to repair and rebuild muscle and connective tissue, and keep hormone levels in check. I needed about 8 hours a night, sometimes 9.
4. I took proven supplements - There are a handful of supplements that are worth considering. Weight gain powders, protein powders, Multi-vitamins and minerals and essential fatty acids are highly recommended. They won't directly put weight on your body, but can help considerably. I took them for four months, and still take some of them even though I am only training a couple days a week now.
5. I ate lots of healthy foods - I researched the best muscle building foods, and made sure that they were included in my diet. I also experimented with different macronutrient ratios until I found the one that worked best for me.
I had to experiment, and tracked everything in my program, including diet, training, sleeping, stress levels, supplementing etc. This way when things started working, I knew why, and when I had to change things, I knew where to start.
Best of luck!
Adam
it won't make u gain muscle any faster but the muscle you do gain will be defined, making it more visible