I want to start working out. Need guidance.

Proteins and weights. Men loose weight/bulk up easier than woman. But it should be easy for you since you're thinner.

http://www.bodybuilding.com

invest in a shakeweight...haha

Cardio- when doing cardio at the beginning of a workout, it is just for warm up purposes. Go at a moderate pace so you break a sweat. When doing it for longer periods, employ an interval type of pace. Go HARD for 2-3 minutes, then a moderate pace for 1.5 minutes, then repeat. Acceptable forms of cardio are jogging and biking; elliptical does nearly nothing, and rowing machines don’t do much either.
Initially- If you don’t know what the exercise motion is, go onto bodybuilding.com and search for it; they have great video tutorials. For the first 3 weeks, just do each exercise at an easy weight to really get the form down, and condition your body for hard workouts. After 3 weeks, jump into the rep/set scheme in the actual program. But make sure you are really feeling the exercise in the muscles you want to hit.

“Everybody wanna be a bodybuilder but nobody wanna lift no heavy ass weight!”- Ronny Coleman

Lifting heavy ass weight, especially with compound full body movements like squats, deads, rows, and bench, stresses your whole body, and makes it release more Growth Hormone. This will allow you to gain muscle, but will also help to lean you out. I personally have bad shoulders so I do lighter weight on bench than I would if I had normal shoulders. MAKE SURE you have your form down, down when doing squats and deads. Don’t worry, lifting heavy doesn’t make you bulky, it makes you strong. Diet is the only thing that determines your body shape. Lifting heavy gives you strength, power, and explosiveness.

Diet- You will achieve nothing if your diet is bad. It is literally 70% of you achieving your goals. It ttook me a long time to learn this. Seriously I cannot stress how important it is. As a general rule you want to eat a meal every 3 hours regardless of your fitness goals. Eating often will keep a constant supply of nutrients flowing through your body, and because your body is always digesting food, your metabolism will be bumped up and you will be able to burn more fat. You want to eat your heavier meals (meals that contain high levels of fat, and starchy carbs) in the morning. This is because they will fuel your body for the upcoming day. You DO NOT need to eat starches…ever. They are low in vitamins and minerals, and contain lots of calories. 60% of your carbs should be coming from vegetables, 20% from fruits, and 20% from starches ( bread, pasta, potatoes etc. even if its whole wheat). I physically cannot put on fat, so I eat fucking everything, including tons of starchy carbs because they are full of calories. Drink a lot of water, and get used to drinking lots of milk (cheap protein). Ill give you a sample diet, but remember that everyone is different, so you can make the meals smaller or larger depending on your desired results.

8:00- 40 g protein shake, 3 packets oatmeal w/ frozen blueberries (I hate mornings so do something quick)
10:00- 1 egg, 3 eggwhite with sausage and veggie burrito.
12:30- Turkey sandwich with fruit and some nuts
3:30- Chicken/tuna salad with glass of milk
6:30- Chicken breast w/ sautéed frozen veggies + milk
9:00- apple + peanut butter+ milk or protein shake
10:30- fruit yogurt + frozen blueberries

I personally, eat A LOT more but I really struggle to keep weight on (im 6’4” 195lbs). This is what I eat:
8:00- 50 gram protein shake, 3 packets oatmeal frozen blueberries
10:30- 4 egg, turkey, avocado, cheese sandwich, yogurt frozen blueberries
1:00- two turkey patty bbq sandwich with 24 oz milk and a pickle
3:00 two baked potatos, can of chili, avocado, cheese
5:30- 35g protein shake with banana
6:30- Steak, sautéed veggies, sautéed potato with 24 oz milk
9:00- Sauteed veggie, spinach, and chicken salad with balsamic and olive oil dressing
10:30- yogurt and bludeberries
11:30- cookies and milk.

I would really suggest picking up a 5lb container of whey protein. It really is nice to have. Optimum Nutritions 100% whey is one of my favorites and around $45, or dymatize elite whey protein is about the same as well. That’s really the only supplement that you “need”.

Overall fitness- I always listen to my body, and if I really need a rest day, I take it. I also throw in a session of the P90X yoga a couple times a month to keep my flexibility and balance up. My “shoulder circuit” is a bunch of band exercises that I have been doing since I got one of my shoulders “fixed”. Its just some basic rehab stuff. When you do cardio, it should be the interval type because that burns the most fat, while preserving the most muscle. Save the long runs for the summer when you can go shirtless and show off to all the beezies. Try and get enough sleep, but as long as you average above 7 its all good. But make sure you drink LOTS of water, soon your body will start craving it and your immunity will improve, as well as your complexion.

google "starting Strength" by mark rippetoe...its honestly all you need at this point

i think ive seen this before? ahhahahahah

i keep it saved so i dont have to type it up every time this exact thread rolls around

Eat healthier for Lunch and Breakfast

Get rid of the Pop Tarts.

you are 6 feet tall and 135. if you even want to notice any results, you simply need to eat A SHIT TON of high calorie foods. you need to gain like 30 pounds. thats impossible in 2 months.

If he follows your advice he'll end up looking like Meatloaf.

highly debatable.

i have gained 20 lbs of muscle in 6 weeks on two separate occasions. given: it was all muscle memory after an adderall filled sleep and food deprived semester, but still...its doable haha

you wont see a whole lot of results in 2 months. Sorry man, but just think long-term. If you train, then you could have a pretty decent strength grain in 4 months (or more)

b-b-b-b-b-b-u-u-u-u-u-but you snowboard.

at 6 ft tall 135 you are going to see minimal size results in 2 months. Maybe a little better looking overall but not much. As an experienced lifter, and workout enthusiast, i would say just get a gym membership to a solid gym, meet with a trainer, tell them your goals, and they will help you set up a plan. After working out, watching people, and just trying things out you will find out what works for you or not. You do need to eat a shitload of food since your metabolism is really high you need to be eating atleast 500 calories over your maintenence just to put some size on. It does not come over night and honestly takes a while of hard work. If getting bigger or jacked was that easy, you would see everyone walking around jacked. Even at the gym minimal people are pretty built, or even that strong becasue they don't know what they are doing. Definatly join a gym, start working out hard. DONT be ashamed if you cant lift heavy weights or anything, no one really cares at all. just keep at it you will get there

at 6 ft tall 135 you are going to see minimal size results in 2 months. Maybe a little better looking overall but not much. As an experienced lifter, and workout enthusiast, i would say just get a gym membership to a solid gym, meet with a trainer, tell them your goals, and they will help you set up a plan. After working out, watching people, and just trying things out you will find out what works for you or not. You do need to eat a shitload of food since your metabolism is really high you need to be eating atleast 500 calories over your maintenence just to put some size on. It does not come over night and honestly takes a while of hard work. If getting bigger or jacked was that easy, you would see everyone walking around jacked. Even at the gym minimal people are pretty built, or even that strong becasue they don't know what they are doing. Definatly join a gym, start working out hard. DONT be ashamed if you cant lift heavy weights or anything, no one really cares at all. just keep at it you will get there

6 feet and 135 pounds? i just read that part like 3 times. from all the stuff that i researched from my thread yesterday...i found that if you are really skinny its going to be harder to see results, just the same as if you have alot of fat. like im 6'4 and 160

175* sorry for dub post.

Run 10 miles, do 75 crunches, do 30 min with dumbells, and 100 hail mary's

I am thoroughly jealous of your high metoabolism

Your skinny as fuck bro. But to be honest you really wont see shit in 2 months. It takes muscle 6 weeks to build. So u will virtually look the same as you do now unless you start running, then you will drop your body fat but it doesnt sound like you need to do that.

throw 100 hail mary's? wasn't that brett favre's workout?

people saying that you wont see anything for 2 months aren't totally correct. maybe i'm some freak but when i first started working out in high school, it was just about 2-3 weeks when i started to see muscle and tone. also, whenever i stop working out for an extended period of time, the definition generally comes back within a week or two...

i suggest working out about 3-4 days a week with a DIFFERENT muscle focus every time. like chest and triceps one day, shoulders and biceps another, and then back. obviously work legs and abs into that so you dont look like a tool. i get bigger by doing explosive workouts with fewer reps, heavier weight, and less resting between sets.

each workout should be followed by some protein supplement. i just drink a glass of muscle milk mixed with 2% milk.

i can also get you the San Diego Charger workouts if you're that interested

threads

to all the people that say you cannot do anything in two months are stupid and lazy. i was in a similar situation as you at 6'0'' 140lbs. main thing to putting on weight is eating. you need to be eating every 2-3 hours. try to keep it fairly healthy but since you are trying to bulk up a pizza or two here an there is not going to kill you.

invest in some weight gainer protein. it is very expensive but the shit will put lbs on you like crazy. focus on compound movements when you are at the gym. do not waste your time doing a bunch of isolation movements or cardio. also invest in some creatine monohydrate. shit is cheap as dirt and many people swear by it. also get a good multi vitamin if you have additional cash to blow.

eat eat eat. i cannot emphasize how important eating is for us skinny folks. make sure not to be in the gym everyday. you do not want to overtrain. 3-4 times a week doing compound movements will be plenty for a while.

good luck man and if you are dedicated enough to putting on weight you will accomplish your goal. i went from 140lbs to 215lbs with about 2 years of hard work (steroid free).

do this, dont eat any white carbs. eat hardcore dense, wheaty, seedy bread for sandwiches.

are far as working out, running is the best. find a weight workout that works, you don't necessarily need a gym. do a ton of pull ups, push ups, planks, sit ups, leg raises, and again run. drink lots of water, stop eating shitty food. eat trail mix or fruit for a snack. the trail mix should have raw nuts, not planters honey roasted bullshit.

when you're doing weights or strength exercises push yourself till you cant anymore, its the only way you'll gain muscle. it you just sorta stop when ur really tired you wont see as good of results

non sprinting running is counterproductive to muscle gain.


if you are serious, get "Starting Strength". its a book that will outline a workout/ diet/ and lifestyle plan that will teach a beginner how to safely and effectivly gain tons of strength, but also muscle.

i linked you to the electronic version, if you have more questions go here: http://startingstrength.com/index.php



heres the ebook if you dont want hardcopy: http://cgi.ebay.com/Starting-Strength-Barbell-Weight-Training-2nd-edition-/260747521230?pt=UK_Computing_Software_Software_SR&hash=item3cb5c36cce