i joined the gym since 1 month.my body is slim. and i have to become bodybuilder.give me guidance.?
451607
This depends on your metabolism, eating and exercise habits, and, typically, gender. A short general answer is: eat more (especially complex carbohydrates and protein, c. 30% and 40% of daily intake, in five or six relatively small meals throughout the day, timed to maximize digestion 30-60 min. after workouts), and exercise regularly but with rest for major muscle groups (e.g. 1: back and biceps; 2: rest/cardio; 3: chest and triceps; 4: rest/cardio; 5: shoulders; 6: rest; 7: legs). Above all, the answer depends on your particular goals, body type, and determination. Good luck!
1131213
are you trying to stay within a weight class and add muscle? \n\nor are you happy to add muscle and move up a weight class??\n\nat your age, height and weight you do not want to diet too hard or rreally even at all  - it will slow your growth and you will have no energy to train \n\nbut i would look at maintaining the same number of calories as you eat now but add in more protein and reduce fat and carbs - this will help without reducing actual intake\n\nat the same time I would add in another hard cardio session of some sort for 45 min and another hard muscle building session for 45 min \n\nthis will very quickly (in a month)  increase your lean mass at same bodyweight\n\nhowever ideally at you age you will actually grow and add weight \n\nto do this add in around two sessions of hard heavy weights and add around 5% protein increase to your diet - you will of course move up a weight class but with much more muscle!
36142
Eat, eat, and eat. You just dont grow in the gym dude...You gotta eat to grow. Also, get enough sleep. Take multi vitamins. And of course, lift hard!
1147607
First of all, congratulations on wanting to take up bodybuilding.  I understand you have some body issues, but you know... bodybuilding just may help correct some or all of that.\n\nAlso, I think you are wise to be consulting with a doctor.  Let them be your sounding board as you go about this endeavor.  You didn't explain where you live, but hopefully you have a local gym where you live so you can get a personal trainer.  You need someone to help coach you.  Have them come to a doctor's appointment with you too.  If there is a serious medical issue, both of them need to agree on how hard you should train and what exercises you should be doing and not doing.\n\nOf course, you may have to pay your coach for the time spent at the doctors office, but it will be worth it in the long run.  The key item here is communication.  If you, your doctor, and your coach are all on the same page, working for the same goal, then you shouldn't have any worries.  If either one of them seems to be out of the loop with what your heart is telling you, then it's okay for you to ask someone else for a third opinion.  Remember, it's your life.  You gotta please yourself, first.  Just try to stay safe while doing it.\n\nGood luck.\nVT
307134
These are 2 great programs for bodybuilding.\n\nProgram #1: Working Out To Build Mass \n\nIm currently useing this one\n\nMonday \n\n\nBench press 1x12, 10, 10 \nIncline press 1x12, 10, 10 \nMilitary press 1x12, 10, 10 \nSide-raise 3x12 \nTricep ext 3x12 \nKickback 3x12 \n\n Click Here For A Printable Log Of Monday! \n\nTuesday \n\n\nPull down 1x12, 10, 10 \nSeated Row 1x12, 10, 10 \nBent-over-raise 1x12, 10, 10 \nShrugs 3x12 \nBarbell Curl 3x12 \nDB Curl  3x12 \n\n Click Here For A Printable Log Of Tuesday! \n\nWednesday \n\n\nTake a day off. Eat plenty and sleep.\nThursday \n\n\nSquat 1x12, 10, 10 \nLunges 3x12 \nStiff-Legged Dead lift 3x12 \nLeg Curl 3x12 \nCalf-raise 5x12 \n\n Click Here For A Printable Log Of Thursday! \n\nFriday \n\n\nStart rotation over. Workout Saturday if you feel like it. If not, wait till Monday for another workout.\n\n\nProgram #2: Gaining Muscle & Losing Fat \n\nThe following is a workout program for you to look at. Now, this is just here to give you an idea of what I'm talking about. It's not the answer. In other words, you'll still want to switch things up every couple of weeks or so. \n\nMonday \n\n\nBench press 3x12 \nIncline fly 3x12 \nMilitary press 3x12 \nDB French press 3x12 \nAerobic Work 20 to 30 minutes. \nHeart rate at 60 to 90%. \n\n Click Here For A Printable Log Of Monday! \n\nWednesday \n\n\nSquat 3x12 \nLunges  3x12 \nLeg Curl 3x12 \nPull down 3x12 \nSeated Row 3x12 \nBarbell Curl  3x12 \nAerobic Work  20 to 30 Minutes. \n\n Click Here For A Printable Log Of Wednesday! \n\nFriday \n\n\nSquat 3x12 \nBench Press 3x12 \nLat pull down 3x12 \nBarbell Curl 3x12 \nDB French press  5x12 \nAerobic Work  20 to 30 minutes. Heart rate at 60 to 90%. \n\nquestions? Contact me. I will give you some great websites and articles on how to truly lose that weight.
462870
i thkn u shud go to gym to build ur body....u shud eat lot of proteins...as nd whn u work out in the gym ....gymming is a must to build ur body.
784876
Hi,  I have been a personal trainer and a bodybuilder for 25 years.  I have trained professional athletes in Major League Baseball, the National Hockey League, Canada National Downhill Ski Team as well as numerous bodybuilders.  I have also helped many 100’s of people lose weight, tone up and get into great shape again.  I just had one client lose 95 lbs. I have developed an excellent, easy to follow diet & exercise plan that will help you achieve your goals. I can offer my plan to you for only $20.00 US. Cash or money orders only please.  And I am David Price, 2177 – 6th Avenue, Trail, BC, Canada, V1R3B8.\n\nPlease include your age, whether you are male or female, height, bodyweight and your goals.\n\nI will also offer you free consultation via messenger or e-mail to help you along to achieve your goals.  I look for ward to hearing from you.  Take care.\n\nSincerely,\n\nDavid Price
928465
Thats a tough one.  It sounds like you are in good shape which is good.  I would switch from doing as much sprinting to doing more endurance style work.  Try running longer distances slower or perhaps an elliptical on low resistance for longer time.  This will work more on toning and burning calories rather than bulking you up.  Pilates like the other guy said is good too.  If it takes a long time, don't sweat it.  Many guys like a girl with muscular legs. :)
544509
some man they are fat some man they are skinny. Don't worry try to do some exercises for make it your body better. Go to the  gym place and ask an instructor what or which exercises you can do
403238
Eat a balanced diet and go to your local gym and they will design a program for you specifically designed to meet the needs you require. The will teach you how to do the exercises correctly monitor your progress. You can do amazing things with a set of weights and some great advice. Don't be shy.
972661
I used to be a personal trainer.  Start working with weights to build muscle.  You don't want to be the HULK but just trust me on this.  Increase protein, wheat bread, some more fats (but good fats).  Try jelly on toast, extra virgin olive oil will be good for you.  Egg whites.  Please don't eat right before you go to bed like the other person told you.  Big breakfast is important.
521458
high carb, high protein diet, and train your body, go see a gym and your doctor before you start. good luk
613464
Absolutely get a Personal Trainer.He/she will help you develop a work out regimen that best suits your needs/goals :)
521602
continue exercise, but when doing leg presses, use less weight and do more reps. Start running, but don't do 20 or 25min type hard runs, get to the point where you are doing 45 minutes to over an hour. What you are going to want to do is train yourself for distance, not strength. All that being said...it will be very hard. Relax. I think fit and muscular women are VERY attractive...and, if I think that...I am sure millions of other guys think that. Not that you want to look good for anyone other than yourself...but, maybe knowing that there are LOTS of people who would find you sexy will help. Also, don't give up meat or other proteins. That will hurt your whole body. Good luck.
342384
that is up to you...you have to decide or figure out if you need to shed a few pounds ...go and get your body fat tested and do alot of cardio but if you do go to the gym then dont do the same excirsise everyday...SURPRISE YOUR BODY...along with not skipping breakfast and eating 5 small healthy meals a day
780335
Hi,  I have been a personal trainer and a bodybuilder for 25 years.  I have trained professional athletes in Major League Baseball, the National Hockey League, the National Downhill Ski Team as well as numerous bodybuilders.  I trained one person who won the North America bodybuilding championships.   I have also helped many 100’s of people lose weight, tone up and get into great shape again.  I just had one client lose 95 lbs. I have developed an excellent, easy to follow proven diet & exercise plan that will help you achieve your goals. I can offer my plan to you for only $20.00 US. Cash or money orders only please.  And I am David Price, 2177 – 6th Avenue, Trail, BC, Canada, V1R3B8.\n\nPlease include your age, whether you are male or female, height, bodyweight and your goals.\n\nI will also offer you free consultation via messenger or e-mail to help you along to achieve your goals.  I look forward to hearing from you.  Take care. \n\nSincerely,\n\nDavid Price\n\nPs>>if you require more info please contact me at  dcprice1@shaw.ca
26008
Seems like you have a fast metabolism like me.  I think your best bet is to begin lifting weights and eating lots of protein in order to put on a little muscle.