Know How to Go From Extremely Skinny to Healthy Body Mass.

So, you have finally started your first workout to get stronger & build muscles. Now its time to tell you about Workout B that you will do on day 3. If this is not clear, please go back to the last post & read it thoroughly to understand it better. Before I start, please note that muscles don't grow when you work out . They grow when you give them proper nutrition & adequate rest. That's why 5X5 requires you to take a 1-day rest before you do another workout. You just have to do 3 exercises per workout session & take a 1-day rest. Then you do Workout B as I am explaining below. Workout B Squats It has already been described in my last post . As you can see, you squat 3 days a week, every week. Keep on increasing weight once you have achieved proper form & confidence. But, do all 5 sets with the same weight on a given day. You will overload it after 3-4 months. Overhead Press Overhead Press works your shoulders as primary muscle group &

So, we now know that compound exercises are the best bet for beginners. I am now writing about your first workout program that I have found the most effective & easy. We will start with what is known as 5X5. It means 5 sets of 5 reps each. There is a website called  stronglifts.com  which teaches this technique in a simple manner. I have followed this guy Mehdi & his routines have helped me achieve a good part of my physique ( I am far from being a bodybuilder, but from 46 Kgs to 75 Kgs , I know I have progressed well ).  I am explaining this in a language that is a mix of both the contents of this website & my own experience. Please note that Mehdi or the site owner gives bloggers rights to link to his website. Read it  here . 5X5 is the easiest & most effective workout routine for beginners & advanced bodybuilders alike. I still do 5X5 for my deadlifts & squats. StrongLifts 5X5 consists of 2  workout routines A & B . You only need to workout 3 d

PC : - http://image.shutterstock.com/z/stock-vector-doodle-style-gym-workout-or-weight-exercise-sports-illustration-includes-text-and-freeweights-130480361.jpg Now that you have started to eat well, eat healthy & in proper quantities . You have either joined a gym or setup your own at home . You have the basic knowledge of how muscles are built & also the basic gym terms . Its time to finally hit the gym & start lifting. But before I proceed further, here are my 2 cents on which exercises should a beginner do so as to get maximum benefits & gains. This is entirely my opinion & is also backed by this Lifehacker article as well. Beginners must start with compound exercises & not the isolation exercises. At least for first 3 months, they must only focus on compound exercises. Compound exercises will get you stronger & also improve your overall body. Its very easy to get lured into doing dumbbell or barbell curls ( from all those movies & photos on

You have learned how you can setup a gym at your home without spending much money. I limited that post to the most important items of any gym i.e. free weights, rod & barbells. In this post, I will be writing about the accessories that you will need at home to lift properly & safely.  So, let us start! Ensure Proper Ventilation or  Cooling:- If you can afford to have an AC in your home gym, it's better to have one. Otherwise, at least have a fan or cooler there.  It might sound funny because everyone has a fan in every room ( well, at least everyone where I live ), but my point is that you need to keep your room/gym cool. Too much humidity & heat is quite dangerous while lifting and it will also limit your intensity. It also explains why I am against setting up a gym on the terrace. If it's cold out there, it's great. Otherwise, it's too dangerous to work out when it's hot outside. Gloves: - While I don't personally like to wear gloves

So you are equipped with some basic knowledge of how weight-lifting increases your muscle mass & now it's time to start lifting weights. But before you do that, one question might be in your mind & that is what will you do if you don't have a gym nearby or gym membership is too expensive or you just don't have time because of your hectic schedule?  Should that be a reason for not lifting weights? Remember that eating too many calories & proteins without working out is waste of time & resources. It will definitely bulk you up but in form of fat & not muscles. And I know, no one wants a big belly & flabby appearance. So, you DO need to lift weights & for that you need a gym.  The good news is that you can set up a small ( or big, if there is space ) gym at your own home!! And it won't even burn a hole in your pocket. You will not need any sophisticated machines & equipment to get in proper shape. Think of the comfort & convenience of

Now that you have ascertained there is no liver, digestion or thyroid related problems (or if there were, you have taken action to treat that first), it's time to move on to the second step. I will start with diet & nutrition first because, as they say , muscle gain is 60% diet (& rest) and 40% exercise. The importance of diet is indispensable.  You don't need supplements and mass-gainers to bulk up if you can eat well. A fairly basic principle states that if you are eating (and drinking) more calories than you burn, you will gain weight. At this point of time, you don't have to think about muscle mass or protein intake.  Y ou just have to eat more & more. And you have to eat healthy foods. A little bit of junk food is alright, but you should get into the habit of eating healthy.  I have always had trouble eating large portions. I still can't eat too much at a time. But I eat frequently. That makes it quite easy to up your calorie intake. This post doesn