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Hello.

Has anyone got any ideas of how I should start. I don't want to go gym yet and I only have a set of weights. What sort of food should I be eating, I'm vegetarian so I drink a lot of whole milk, badaam, dairy products, mahan/masaran (not too keen on cholay), and I eat a lot of fruit.

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To build muscle you need a greater level of resistance and fewer reps. I would suggest a set of 3, comprising of 6-8 reps for each exercise. I'm keeping this fairly generic as I not a personal trainer and I don't know at what point you are starting, your fitness levels etc. Exercises you might want to consider, after a warm up, might include dead lifts, press ups, squats, lunges, chest press etc. Just make sure you do the exercises correctly and stretch properly afterwards as well.

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  • 1 month later...

Since both of these posts have the same principle i.e higher intensity, lower time (reps) I'll post the purest form of it.

http://www.4shared.com/zip/qwLcUQo4/workoutstuff.html

That method is called isometrics, and is the fastest way to physically induce hypertrophy.

As for whey protein 3 times a day, you should be getting atleast .6g per kg of body weight but more is beneficial.

Also, don't be afraid to eat... A lot.

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