Now, lets get started on the FIRST volume.... but prior to that,
DISCLAIMER
This volume and the volumes you are about to read is based on my amateur knowledge of working out. These DO NOT guarantee that you will see exception results and the results WILL vary from between individuals. I will NOT be responsible for ANY mishap or accident if you choose to adopt any of the content in these volumes in your workout regime.
ok now stop laughing... I'm protecting myself ok...
ANYWAYS... Here comes the FIRST volume!
Volume 1
IDENTIFYING YOUR BODY TYPE
There are 3 body types for the male physique.
They are,
Ectopmorphs - ectomorphs are mainly the skinny people you see and envy somewhat. These people eat and eat and eat but they never seem to put on any weight. They typically have a small frame, that is to say, their body profile is narrow. They can be easily spotted owing to the fact that most ectomorphs have narrow shoulders.
The reason for thier ravenous appetite is because of their high metabolism. The energy from the food they eat is used up quickly, leading to a big appetite.
For ectomorphs, it is somewhat difficult for them to gain muscle. BUT HAVE NO FEAR!!! Just eat a LOT.
Mesomoprhs - these are the people that every gymmer hates. Not because they have bad gym etiquette, but for the fact that they gain muscles FAST. Just doing push-ups everyday for 2 weeks can spark muscle growth in them. They are the ones who are naturally fit, and are born with the ideal muscular structure and bone structure. They have naturally broad shoulders and in fact already possess a physique that is desirable prior to working out, although the latter is not true for all mesomorphs.
Mesomorphs generally are more blessed in the gym. However, that is not to say that mesomorphs will never go out of shape. Just as much as mesomorphs can gain muslces fast, they can also lose it fast. Thier metabolism is nowhere near an ectomorph's, thus they run the risk of packing on fats if they do not watch their diet and skive off exercising.
Thus, not every mesomorph is that muscular hunk, but they might very well be that inconsipcuous chubby individual downing a Big Mac.
P.S I'm a mesomoprh. :D
Endomorphs - endomorphs are, well, as you can guess, the fat people. They are the ones who gain weight the fastest and pack on fat the fastest. They are easily recognized by their large frame. Generally, endomorphs are chubby or obese. However, they are NOT the weakest link. Underneath all that fat is really hidden muscle. That explains why fat people seem to be stronger than muscle-bound guys.
The biggest challenge for endomorphs is to lose all that fat to expose the muscle beneath. While it might not be easy, it is definitely worth it. Endomorphs, like mesomorphs, gain muscle fast, but not as quickly as mesomorphs. Like mesomorphs, they must watch their diet closely and keep exercising regularly to maintain the ideal physique.
Mixed types - While most people are clearly one of the above body types, there is a possibility of mixed body types. They include ectomorph-mesomorph and mesomorph-endomorph. Ectomorph-mesomorph possesses certain physique characteristics of mesomorphs but their chemistry remains as ectomorphs. They have broad shoulders like mesomorphs but have the musculature of an ectomorph. Mesomorph-endomorph are rarer and are almost indistinguishable with endomorphs.
Now, after ALL that hoo-hah over bodytypes, the question is, WHICH ONE ARE YOU?
Click HERE to take the test.
DIET
Now that you found out your body type, the next important part is DIET.
Now, now... be patient... we'll get to weight lifting soon enough!!! fact of the matter is, DIET is actually 70% of working out. What you eat determines how fast you grow.
As common sense would dictate, if you want to gain muscle, you will need PROTEIN. It is the only class of nutrition that can be used to synthesize muscle. To determine how much protein you should take when working out, convert your body weight from kilograms into pounds (just take your weight and times it by 2.2). You should take 1 gram of protein per pound per day.
eg. my body weight is 65kg.
65 kg x 2.2 = 143 pounds.
i.e., I should be taking 143 grams of protein a day.
Most would have heard of the ATKINS diet, where the diet stresses on the complete elimination of carbohydrates, i.e., no rice, no bread etc. If you are working out and intend to follow this diet, DON'T. Carbohydrates are essential when working out as they are the immediate source of energy. If you deprive your body of carbohydrates, your body will draw its energy from protein or fats. The Atkins diet is crafted such that the body burns fat for energy. However, if your body feels that it needs more energy, it will draw energy from protein. It can either be drawn from your diet OR your muscles, of which the latter is exactly what we don't want to lose.
The best diet to follow based on books I read is in this ratio.
Carbohydrates - 30% to 40% Protein - 30% to 40% Fats - 25% to 30%
It is really difficult to get the ratio right, so just agga-agga when you have your meals. As for the fats, stay with GOOD fats, like FULLY saturated veggie oil, peanut butter, olive oil and what not. Fish oil is good. Don't worry too much about getting fats in your diet, for the fact there are mostly in your meals without you knowing it. Stay away from animal fats like chicken skin...pork fat etc.
As for carbohydrates, it doesn't just refer to rice or bread, but also fruits and veggies. Fruits and veggies are complex carbos, i.e., they take longer to digest. Take an equal proportion of simple carbs (rice and bread) and vegetables.
Most professionals will tell you to take 6 small meals a day. The reason behind this is to keep your metabolism running high throughout the day. So you lose weight while you eat! It sounds crazy, but its true. Personally, i don't take 6 meals a day cause i don't have the time (I'm a student..). But if you have a maid or a mom who doesn't mind cooking 6 times a day, then you can get them to do it for you. Each meal should be a fist-sized portion. Stick with the above ratio for guidance. They can come in the form of a sandwich or any other creative way you can imagine. Sandwichs are good cause you can prepare them at the start of the day and chuck it in you lunch box and eat it when its time.
The meal times are separated into breakfast, brunch (between lunch and breakfast), lunch, mid-day snack (between lunch and dinner), dinner and supper.
Diet is very important, so don't slack! Stay away from fried food or soft drinks. Junk food once in a while (in my opinion) is alright, but NEVER make it a weekly affair.
Supplements
Many people will tell you that supplements are not necessary. In a way, they are right. BUT, supplements give you what real food cannot - pure nutrition. Take protein shakes for example. While pure protein is better to consume, the quality of protein supplements far surpasses natural protein. In protein supplements, many other ingredients are added to better facilitate protein digestion and protein transport to the body.
Creatine, which is getting very popular among teens, serves to give you that extra-burst of energy and that pumped look. I won't go into the details of how creatine works, but i'll simply tell you that it has the effects of anabolic steriods, but it doesn't carry the side-effects of steroids. It's natural, cause creatine is also found in meats. But the occurence of natural creatine is too little to induce any change. Personally, i tried creatine before but it didn't really work THAT well for me. But the results vary so you can try it if you like.
A brand that you could start with is cell-tech. It's expensive, but it contains many other ingredients that encourages creatine absorption better than other brands.
RUBBISH. the chemical structure of muscles and fats are TOTALLY different. the only reason your muscles disappear after you stop working out is because a layer of fat is covering the muscles and your body is breaking down the muscles cause you're not using them.
2. Just do 100+ sit ups to get that six pack
hello. doing 100+ sit ups a day causes your abs to grow (muscle growth). If there is a layer of fat covering your abs, no matter how many sit ups you do, you will NEVER get that six pack. what you need to do is to get rid of the fat to see the 6 pack.
3. The longer you spend your time in the gym, the more your muscles will grow.
Hardly. after an hour of working out, you body releases a muscle-destroying hormone called cortisol. so, the longer you work out after that 1 hr, the more muscle disappears. your work out should be 1hr 30 mins at the MAX. When you work out, you are actually injuring your muscles and causing little tears in your muscles. the whole idea of working out is to damage the muscle to INDUCE growth when you are recovering. the time your muscles are GROWING is NOT when your in the gym, but when you are SLEEPING - that's when you body repairs the muscles and releases growth hormones and cause your muscles to grow bigger.
4. Just go to the gym everday for the best results.
That depends on WHAT muscle groups you are working. if you are working the same ones everyday, how can your muscles rest and grow as i explained above? you are damaging them everyday without giving them chance to grow bigger! the fact is, after training a muscle e.g. chest, you should give it at least 72 hours of rest. Personally, i work out a different body part everyday, i.e, one muscle group is worked only once a week.
5. Just gym for a few weeks. You can see the results!
NO. working out requires PATIENCE and DETERMINATION and CONSISTENCY. you can have the best gym with the best equipment and have the best supplements, but if you are not CONSISTENT, its all pointless. working out is a LIFESTYLE. not a one time event. even after getting the body you want, you have to MAINTAIN it. but don't worry bout getting bored, cause once you start working out, you can't stop. ;) (trust me on this). DETERMINATION is very important. fact of the matter is, it might be months before you get the body you want. For some, its years. It has been a year since i started working out, and i still haven't acheived the body i really want. but be patient and just work towards it. If you just want to put in 50% of your effort in working out and expect a 200% return, you don't deserve the body you want. WORK FOR IT. that's why its called WORKING out.
NOW. the first volume is OVER. it's the longest of all the volumes i would think. :)
the basics are more important than the weight lifting, thats why i stressed a lot on KNOWING what body type you are and training right for it. DIET is important too and knowing the myths and debunking them is equally important.
The next volume will start on the basics of weight-lifting and the right form. till then, be patient.... :)