How can I get a good physique?

  1. How can I get a good physique?


    I am really very depressed with my skinny looks. I am very thin and my appearance is very weak looking. I always hesitate to communicate with others only due to this reason. I am here to ask you people that how I can get a good physique. Help me please.


  2. food + weights, repeat!

  3. Eat a diet high in protein (poultry, steak, salmon, eggs, milk), fibrous carbs (beans, brown rice, corn, sweet/white potatoes, grits/oats), and healthy fats (eggs, salmon, walnuts, flax seed). Eat your carbs and proteins throughout the day and up until after your workout. Curb your carbs after evening-time.

    Lift with compound movements and finish up with isolation exercises.

    Compound:
    Bench press BB or DB
    Squat
    Deadlift
    BB row
    Military Press


    Isolation:
    Arm curls
    Skullcrushers
    Chest flys
    Leg extensions
    Leg curls
    situps
    Dumbbell Side bends
    etc.


    Hit up the heavy movements for 3-4 reps, working your way down from 10-12, 8-10, 6-8, 3-6. Hit the isolations for 3 sets or so, going no lower than 8 reps, no higher than 12. Form an intelligent program from that bit of info.
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  4. make sure your form on everything is good too if you're just starting out.

  5. it's true, it is that simple . . . food + weights
    high protein diet with complex carbs and a solid training regiment. Unfortunately it is also a lot of work, be persistent and set goals. Short term goals, long-term goals and even goals for each workout.

    Read, read, and then read some more. When you are not reading you should eat or train!

  6. M-W-F total body routine,... compound movements, work your way up to 3 sets per bodypart.
    Think training's hard,. try losing!

  7. eat alot of healthy foods and high protien intake and workout. stop being a lazy weakling

  8. Along with the suggestions above, I recommend that you start counting your calories and macronutrients (carbs, protein, and fats). I know its a pain in the ass, but its a tried an true method for making sure your getting enough food to allow your body to grow.

  9. & this goes under "contest prep"? listen to these guys, you're in the right place forum wise

  10. u r wat u eat

  11. Don't focus on how you think you're skinny and weak now. See your bigger and improved body in your mind, and strive towards that image, setting lots of realistic goals for you to shred on the way. Research proven ways to add lean mass, and realize that dedication is just as important as diet, workout regimen, and rest.

  12. these guys are all right!
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