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 &

Know how to increase the calorie intake/how to eat more to make the gains you want. Now that you have a basic understanding of Diet & Nutrition & the importance of increasing calorie intake, it's time to incorporate this knowledge into your bulking-up plan. Whatever I am posting here is based on what I have done and still doing.  As you know I had been extremely skinny for more than 23 years ( weighing at 46 Kgs and standing 6 feet tall ) & underweight till June 2016. At the time of writing this post, I weigh 74 Kgs. The problem with me is & was that I can't eat large portions at a time. My stomach sends out a signal to stop eating once the threshold is reached in a short time. So, I changed my eating habit and I started eating smaller portions but more frequently. Before you even start to lift weights, make sure you are eating more, eating healthy & eating well.  Below is how to increase your calorie intake so that you can gain weight. I assume you a

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

It is important to understand why you are skinny in the first place. If you are too skinny (like I was), chances are that you will have to first look at the reasons why you are skinny. You might think that you are eating enough but still can't make any gains. There can be numerous reasons for skinniness. Before lifting weights, please consult your physician.  Skinniness could be because of iron deficiency, thyroid gland dysfunctions like more thyroxine hormone being secreted, liver ailments ( liver secretes bile which helps in digestion of fats by emulsification ), or other reasons like burning more calories than consuming, taking in fewer calories than the normal value aka eating less food or zero muscle definition on the frame. You may be thinking that you are eating a lot but still not gaining weight. Well, chances are that either you are burning more calories by doing extra physical activities, or your body is just not storing fat. So, the best bet would be to first unde

Before I start, let me clarify it firsthand that I am not a body-builder or an athlete and I just don't have *HUGE* muscles on my body. This blog is definitely NOT for the people who are aiming those massive muscles or that WWE superstar/Fashion model look. My blog entirely deals with how you can gain your body mass in a healthy & natural way using proper diet & weight-lifting. It is not about huge gains, it is just about healthy gains. Why would you need yet another fitness blog on the same topic when we already have tons of blogs, websites & forums targeted at the same audience? Well, as you must have seen, most such blogs/sites have paid content for which you have to pay to see the * secret formula *. Other blogs/sites ask for your email address so as to spam you with their * magic tricks of building muscles fast *. Some others may have no content at all.  I haven't paid for any such blog or site so I can't comment on their efficacy. They might actually ha