Get Those Gainz!

Hello Community!

I wanted to share with you all the benefits of a healthy lifestyle! Too many of us are plopped down in front of a screen all day for either work, leisure or distraction. I see too many people wanting to feel better about their body image, or aging people that are struggling to do the things they used to do.

Just like NoFap, working out will help rewire your brain! In fact working out physically pushes you mentally! A few mental benefits are addiction control, lessen anxiety, reduce stress and many more! http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html

These positive effects are also easy to attain! By working out for about 30-45 minutes per day, 3 days per week. I Know the excuses of having no time, no energy or no money. I also know all of us can afford to make time to be healthy, use our old energy wasted on PMO to better ourselves, and you don't need to join a gym to get fit! http://www.health.harvard.edu/newsletter_article/how-much-exercise-do-you-need

( I manage a fitness club and I have never seen anyone not benefit from physical fitness. I have seen so many clients change their lives! No goal is unattainable unless you don't try. Lifting has helped me feel better about my body, health, and mentally has strengthened me in my fight against PMO. Lifting is a great and healthy dopamine rush! )

 

If size is what your after I can understand, I was pretty skinny in my youth. Honestly everyone's body is a little different. But what I can tell you is gaining size is not about how much time you spend in the gym, but what you do outside of it. Diet is everything, you must eat, eat and eat some more for us "hard gainers". The easiest way for me to do this is 5-6 meals throughout the day, one meal is a protein shake I highly recommend called Serious Mass. This is a great article about nutrients. https://www.bodybuilding.com/content/macro-math-3-keys-to-dialing-in-your-macro-ratios.html

For lifting do compound movements that use multiple joints like dead lifts, squats, pull ups. Heavy weight builds more mass, your rep range should be between 6-12, for about 3 sets. Again figure out how you feel and how your body responds. https://www.bodybuilding.com/fun/shortcut-to-size.html Here is a really great routine that can give you some great workouts to try.

 

http://www.calculator.net/calorie-calculator.html

This calculator will give you a great outline for how many calories you need in your day. I break down my 3,500 calorie need into 6 meals consisting of about 600 calories each. Also you want to eat about 1 gram of protein per pound of body weight. In the beginning I would write down and track every Calorie, protein, carbs, and fat I ate. This was the only way for me to ensure I was eating enough. Us skinny guys my think we are eating enough, but when you break it down its often not the case.