A
male
age
30-35,
anonymous
writes:hi guys i'm 18 and very slim. i have very thin arms thin enough you can wrap your whole hand around them, you can see my ribs sort of when i take my shirt off. I hate it and I hate taking my shirt off. i don't want to be really muscley or really fat but i want a sort of mix but i don't know how to do that as i eat and eat all the time but nothing puts on please help me how do i get like the figure i want as i hate it i have look on the web and only scams are what i've found thanks guys
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male
reader, anonymous, writes (11 September 2011): That's a pretty typical body shape for a 18yo male. It's not until 25yo or so that many men arrive at their grown body shape.What you want to do at your age is to set in place an exercise program which will become a habit for a lifetime. Don't fret too much about your shape -- girls are attracted to fitness and health, not muscle bulk.The first thing is cardio fitness, because without that you can't sustain a resistance program for long enough to make a difference. You can get that in a gym. But you're much better getting that in the pool and on the bike. You should work up to two weekly 2Km swim sessions with a "masters" squad and a few hundred Km on a road bike. As you are a light fellow, running is also good. Most people can't run correctly (ie, without tempting injury), so joining a road running group is well worthwhile.The important thing with cardio fitness is simply to do an hour each day. You can't make the pool? Then ride into work.Most beginners start too hard: walk, use only the small chainring, rest every third lap. No one expects a full program in the first three months.Go and have a look at a lot of gyms. You want to see: cardio machines (bikes, rowers, steppers), resistance machines (they have the wires and pulleys), a range of handweights, and the typical bar weights, areas for stretching. Some gyms are almost purely about giving people the cardio they should be getting elsewhere, skip those. Some gyms are almost purely about muscle mass, skip those. Some gyms are too crowded, skip those.Talk with the staff. Be honest about knowing nothing. Ask about programs tailored to you. Ask about personal trainer options. Ask about how much they charge. There are three sorts of gyms: those that shovel through a lot of people with a light touch; those that have a few people but charge accordingly; and those that do the first but charge like the second. You want the second for the first two or three years.They'll set out a program, initially with cardio and a small amount of resistance machines (because most clients cardio plans fall flat). Then if you progress they'll simply use the cardio for warmup and then lots of light reps. Again if you progress the program will go to heavier reps, then handweights, then free weights. That's probably three years of progress.Diet is important. You should know what protein, carbs, sugar, fat and calcium are, and roughly what foods have which. You will be horrified by how hard it is to find decent food inside a modern supermarket.You are not an athlete. That means the point is not eating for performance, but eating well. It's the difference between a protein shake and a fish.Places like the Australian Institute of Sport have very fine collections of recipies from their athletes and staff. Similarly, health promotion bodies often have good stuff. Start a cookbook shelf and a file. Because nothing will turn off a girl faster than being offered egg white and tuna when you could have cooked her Moroccan lentils with spinach and flathead.If you are still at home, then don't despair. You mom will be delighted if you cook three times a week. And if she cooks fried chicken for the other nights then limit your portion.Finally, motivation is the single most hardest thing. You should do almost anything that adds or sustains motivation. So swim in a group, or run in the city half-marathon, or row dragon boats, or join a surf club, or buy nice stuff for your bike, or make a pact with a friend, or daywalk a trail in stages, or take up climbing or caving, or record your progress on wallcharts. Whatever works to get you onto the bike at 6am or pulling on your running shoes as the rain crashes down.
A
male
reader, Thelaird1 +, writes (11 September 2011):
 You need to hit the gym and eat right.
Plenty of potatoes, vegetables and chicken. Pasta is also a good source of the nutrients you need.
Register with a gym and speak to one if the advisers there who can set you a routine. You will need a general all around routine, building your legs and torso and working on the shoulders and arms.
This comes with patience, discipline and determination. It's good to see that you recognise the scams. Set yourself attainable monthly targets and don't try too much too soon.
Repetitions are more important than the weight and the right technique will make all the difference.
Best of luck
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A
male
reader, anonymous, writes (11 September 2011): Do barbell lifting.
Squat, bench, overhead press and deadlift.
www.stronglifts.com for more info. Not a scam, I did that training program myself.
Also, no matter what kind of training you do, you will NOT get big unless you eat a lot of calories. Also, if you do strength training which focuses on sets of 5 reps or less you will not trigger the muscles to grow as much. Doing more reps will trigger the growth in muscles and make them bigger (read about hypertrophy).
If you want to slowly add weight/muscle do barbell lifting. Read about Stronglifts or Starting Strength. Don't do a bodybuilder routine.
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A
female
reader, Moo's Mum  +, writes (11 September 2011):
 Protein shakes are great for helping build muscle. Try joining the gym and getting a personal trainer. They will be able to give you a tailor made regime that suits you and a diet to go along with it.
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