3 Months to get muscular?!
Question: 3 Months to get muscular!?
I am slim and 130 pounds!. I have my summer break to work out, and I want to get bigger arms, defined abs, and the whole works!. I'm thinking of doing bench one day, curls the next, sit-ups every day, and possibly squats twice a week!. And I also plan on eating a tuna sandwich every day!. I refuse to take supplements and stuff!.
Does this sound good!? Any suggestions!?Www@Answer-Health@Com
Does this sound good!? Any suggestions!?Www@Answer-Health@Com
Answers:
I hate to be the one to tell you this, but your goals are not exactly in-line with reality!.!.!.at least, not the way you've outlined them!.
You're slim and 130, but you don't mention how tall you are - there's a reason I'm pointing this out, and it's that depending on your height and your body frame, "wiry" may be the best you can do!. You can get tons of definition, but it'll look wiry, none the less!. So if you're 5'8" and 130 pounds, I'd suggest you get used to it!.
On the other hand, if you're just skinny but have put on muscle in the past, then there are a few things you'll want to truly focus on!.!.!.and here they are:
1!.) Don't over-do it!. "Building muscle" is a process in which the person doing the exercising actually makes many tiny rips and tears in the existing muscle, which are then healed over time, creating additional muscle mass in the process (the body's way of preventing additional damage to that part)!. Over-exercising can and *will* prevent the body from healing those tears, and you'll actually set yourself back in reaching your goals!. For best results, focus on a particular body part or group of muscles each day (arms one day, chest the next, legs and abs another day) and leave plenty of time for rest between sessions working out those particular groups!. For myself, I allow at least 3 days between workouts before I'll repeat the same set(s)!.
2!.) You've got to have the right materials to build yourself up!. Face it: your body has to create this new muscle from something, and if it can't get the nutrients it needs from your food, it'll strip them from your body!.!.!.kind of counter-productive, don't you think!? Whether or not you take supplements is entirely up to you, but whatever your decision, make sure that your protein intake goes up dramatically!. Tuna fish is a great source of protein, and the oils from the fish are also wonderful in helping the body repair itself (just make sure you get the stuff canned in water, not oil)!. Also, keep a good supply of juices on hand (make sure they're not just a bit of juice with water and sugar, though) and use them alongside your water to keep yourself well-hydrated!.
3!.) Start slow, and build up as you go!. One of the most common mistakes people make when starting a new exercise routine is to over-do it at the beginning!. Keep in mind that your goal is to get buff, not get hurt - allow your muscles time to adjust to the new demands you're going to be putting on them!. What I normally recommend is that the first few times working out, you focus on low weights and only raise the amount for your final set on each part you're working on!.
Lastly, it's always a good idea to talk this over with your physician!. Their job is to keep you healthy, and as such they tend to be in a position to provide you with advice and assistance, as well as recommend trainers or other facilities to ensure you get the results you want without unnecessary injury!.
Good luck!Www@Answer-Health@Com
You're slim and 130, but you don't mention how tall you are - there's a reason I'm pointing this out, and it's that depending on your height and your body frame, "wiry" may be the best you can do!. You can get tons of definition, but it'll look wiry, none the less!. So if you're 5'8" and 130 pounds, I'd suggest you get used to it!.
On the other hand, if you're just skinny but have put on muscle in the past, then there are a few things you'll want to truly focus on!.!.!.and here they are:
1!.) Don't over-do it!. "Building muscle" is a process in which the person doing the exercising actually makes many tiny rips and tears in the existing muscle, which are then healed over time, creating additional muscle mass in the process (the body's way of preventing additional damage to that part)!. Over-exercising can and *will* prevent the body from healing those tears, and you'll actually set yourself back in reaching your goals!. For best results, focus on a particular body part or group of muscles each day (arms one day, chest the next, legs and abs another day) and leave plenty of time for rest between sessions working out those particular groups!. For myself, I allow at least 3 days between workouts before I'll repeat the same set(s)!.
2!.) You've got to have the right materials to build yourself up!. Face it: your body has to create this new muscle from something, and if it can't get the nutrients it needs from your food, it'll strip them from your body!.!.!.kind of counter-productive, don't you think!? Whether or not you take supplements is entirely up to you, but whatever your decision, make sure that your protein intake goes up dramatically!. Tuna fish is a great source of protein, and the oils from the fish are also wonderful in helping the body repair itself (just make sure you get the stuff canned in water, not oil)!. Also, keep a good supply of juices on hand (make sure they're not just a bit of juice with water and sugar, though) and use them alongside your water to keep yourself well-hydrated!.
3!.) Start slow, and build up as you go!. One of the most common mistakes people make when starting a new exercise routine is to over-do it at the beginning!. Keep in mind that your goal is to get buff, not get hurt - allow your muscles time to adjust to the new demands you're going to be putting on them!. What I normally recommend is that the first few times working out, you focus on low weights and only raise the amount for your final set on each part you're working on!.
Lastly, it's always a good idea to talk this over with your physician!. Their job is to keep you healthy, and as such they tend to be in a position to provide you with advice and assistance, as well as recommend trainers or other facilities to ensure you get the results you want without unnecessary injury!.
Good luck!Www@Answer-Health@Com