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Urgent Help With Gaining Muscle/fat On Shoulders And Arms


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First question have you got weights? and if so what types of weights, free etc?

Last note, stomach fat is the last place where fat will leave from. Its funny because it starts there first and comes off last from there.

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I have got a few free weights, maximum weight i have is 20kg

thats more than enough, its all about form and make sure when your lifting do 2 seconds up and 2 seconds down.

I highly reccomend scoobysworkshop. Just google it and you will see the link. He has a full training regime from beginners to advanced. Everything he teaches can be done at home without spending money on the gym. Its all good home based training. I highly recommend you also increase your protein intake. I recommend taking in 1.5grams of protein per pound of your body weight. you can google convert kilos to pounds and then calculate yourself how much protein you need to take. Although scoobysworkshop will have everything you need.

As per above, do not move onto free weights until you can lift your own weight. If you can do atleast 10 good slow push ups and pull up then you may move on to light weights

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Also skip the 'extra' protein until your the weight traning becomes a regular part of your routine. Even olympic level atheletes only consume 0.8g of protein per pound of body weight. Certainly then 1.5g per pound of body weight for a beginner trainee is too much.

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you know what veerji, just go to scoobyworkshop. This guy is fully trained in what you should and should not do. On here you will hear different opinions on what has worked for each individual scoobyworkshop - you cant go wrong

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WJKK WJKF,

Hope your all good. I wanted to share a problem of mine which is frustrating me.

Im happy with my body apart from my arms and shoulders. The main problem is that they have become quite thin , causing me to feel weak and anorexic. In addition to this, i am also having trouble getting rid of my stomach fat.

You are doing too much cardio and not eating enough. Your body is going into starvation mode and it's eating your muscles for extra calories. That's why you have skinny arms. No muscle means slow metabolism. That's also why you have extra belly fat. Your body thinks it's starving, so it stores the fat around your abdomen to use in an emergency situation.

Cut down on cardio and concentrate more on lifting. If you still have the same problem then you need to eat more, or change your lifting routine.

Cheers.

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You are doing too much cardio and not eating enough. Your body is going into starvation mode and it's eating your muscles for extra calories. That's why you have skinny arms. No muscle means slow metabolism. That's also why you have extra belly fat. Your body thinks it's starving, so it stores the fat around your abdomen to use in an emergency situation.

Cut down on cardio and concentrate more on lifting. If you still have the same problem then you need to eat more, or change your lifting routine.

Cheers.

Excellent advise

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honestly I believe it is. He does not ask for money. He tells you home truths on training and eating right. He gives everything for nothing and the size of him speaks volumes. He is in the mid 50s by the way. I use it and there are written reviews with pictures of people who have used his techniques.

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I would recommend Starting Strength by Mark Rippetoe. There is nothing better than that program for people just starting out. And it works.

In 4 months my squat went from 85 to 270, bench from 75 to 140, and deadlift from 115 to 310. I went from 145 pounds to 180. It's quick, it's effective, and now I'm mad strong

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Khalistani-Lion, as you are a beginner, these are probably the best things you can do.

1) fix your diet

2) sleep well

3) stick to basic, body weight movements first *

* Body weight exercises include, pushups, pullups/chinups, body weight squat, lunges, Single leg deadlift, dips. There are many more of course, but these will give you a decent start. You can build a decent level of strength using just these basic movements. Once you are doing 15+pushups and 8+ pullups/chinups, its time to add extra weights.

I would recommend Starting Strength by Mark Rippetoe. There is nothing better than that program for people just starting out. And it works.
Highly recommended. +1 to that!
In 4 months my squat went from 85 to 270, bench from 75 to 140, and deadlift from 115 to 310. I went from 145 pounds to 180. It's quick, it's effective, and now I'm mad strong
That is certainly impressive strength gain in a matter of quick 4 months. However, while a 310lb deadlift and 270lb squat certainly makes you relatively strong compared to the average population, it certainly does not make you, as you put it, 'mad strong'.
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However, while a 310lb deadlift and 270lb squat certainly makes you relatively strong compared to the average population, it certainly does not make you, as you put it, 'mad strong'.

I meant I was "mad strong" compared to my old self. But yeah I probably shouldn't have written that

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