I was hoping to gain some insight/advice from a person who knows what they're
doing. I've been chasing fitness for about 4 years now (I was 210 during senior
year of high school but it was all mostly fat, so I started losing weight
college (but I lost a significant amount muscle)).
Now I'm at a deadlock I don't
know how to proceed, I've reached a decision and I want to be fit. Now more than
ever, I plan on working out consistently when I return to college (also signing
up for the Go-jitsu club and gym membership). I'll do whatever it takes, I want
a change in my life style and I know you can help me!
Just some basics about me:
African - Nigerian
Going to my junior year in college
~16% body fat (my calves, arms are really skinny which sucks, plus I have a
belly I guess its called "skinny fat")
I don't think I'm horribly out of shape just small for my stature.
What I'm really looking for its work outs and advice to make me get bigger. I'm
realistic and know I won't grow like 40 pounds in half a year, but what I want
is a good regime so that I can get bigger.
I'm part of a frat and I get annoyed
when I'm passed over for our football team just because I'm small even though
I'm really athletic.
Thanks again in advance!
Here's to hoping that exercise brings the much needed confidence I need. .
The common Equation for many people in the quest for getting
More Muscle = More Eating + Less Training
If you're not eating every 2.5-3.5 hours and getting regular sleep patterns
you're not going to easily be able to put on muscle mass.
With training, you should focus on short intense weight training sessions with
proper post workout recovery meals as long workouts will likely lead your body
to break down your muscle.
Another advantage of short weight training sessions is they allow faster
recovery which allows you to exercise body parts more often. If your diet
is proper, more frequent sessions will allow you to actually "train more by
Everything really depends on your schedule. If you can only work out 1
day a week for 3 hours with your college schedule, that is going to be your
workout schedule. If you have free time every day for workouts, it is
going to be advantageous to perform short sessions more often than long sessions
Focus on large muscle group exercises such as deadlifts, squats, bench press,
pull-ups and don't spend too much time on isolation exercises unless they are a
specific goal (i.e. calves). You don't have to spend more than 30 minutes
per workout if your frequency is adequate.
It will take some experimentation to find out what is best for your body type
and schedule but as long as you eat often with a good balanced diet you should
put on mass for college.