Monday, July 19, 2010

Fitness Strength Training: 3 Reasons Why the Skinny Man stays Skinny (and How to Resolve It!)

It is an important part of the male ego and male jealousy
to blame other peoples progress on their own poor genetics
and others use of illegal substances. It is just easier
that way than to face what is really going on. Here are
three reasons why you are (still) skinny.

1. You Are A Program-Hopper
If you are the internet wise-guy who hang around all the
exercise forums and are always eager to speak your mind
about what other people should or should not do, regardless
of your own achievements (or lack thereof), this could be
you. Are you always looking for the next great program, the
ultimate exercise or set of exercises for each muscle group
and remain convinced that this next batch of supplements
released will make all the difference in the world to you?
Congratulations, you are the equivalent the quick-fix
people of the weight loss world. Chances are you have
trained for years and have very little to show for it.

My remedy, stick with what works and do some proper fitness
strength training. Do a full body program, two to three
days per week and follow it religiously, always trying to
get stronger. Do not stop until results stagnate. Boredom
is not a reason to change programs. Once you can bench your
body weight, squat 1.5-2 times your body weight and do
15-20 perfectly executed chins you can look into body part
splits and other programs. For now, follow something like:

Squat 3x6-10 repetitions
Chin Up 3xMax
Bench Press 3x6-10 repetitions
Shoulder Press 3x6-10 repetitions
Seated Row 3x6-10 repetitions

2. You Don't Eat Enough (really!)
The important thing about food is that it is not your
perception of "having enough food" that counts, it is what
you are actually eating and if you are doing it
consistently enough. If you do not know what your energy
requirements are, Google for "Calories Per Hour" and use
their BMI calculator, and then you count all the calories
of a typical day to see how closer or how far away you are.
If you are consistently consuming more energy than that you
are spending, while your body is getting stronger - you
will build muscle. It's inevitable. Once you get this right
you can mess around with more efficient eating protocols,
but not before.

3. You Are Overtraining or Under-Recovering
The practical version of the Internet wise-guy is the guy
that trains 5-7 days per week and only really rests when he
is sick. His results would be average to above average, but
only because he puts his blood sweat and tears into
everything that he does and does it consistently. His
training program might not be great, but he never leaves
the gym walking, he's always crawling out. Great job you
might think and yes, kudos to the people that can bring
that intensity on a regular basis, but it might not be
optimal. You see, even though we must exercise and eat well
to build muscle, the actual building part doesn't happen
while we train, it happens when we rest. A sure-fire way to
tell if this is true is if he has ever claimed getting
bigger while being sick. I would recommend one to two weeks
off immediately and if he cannot see himself training less
after that, have a recovery week every 6-8 weeks. With all
that hard work I for one would like the best possible
return and sufficient recovery sure can help.

Anders N W Lindgreen,
Specialising in Fitness Strength Training

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