Fitness Advice for Slim Build

[Powerkiter]

I've recently separated from my wife and moved back in with my parents temporarily. I want to get out from under their feet in the evenings and have considered joining a gym to get out but also get in shape.

I've never been overweight and have a slim build. I don't eat unhealthy but never put on any weight. But the recent stress of the separation has caused me to loose a lot of weight. So would the gym be right for me ? I don't want to bulk up or end up looking like a gym monkey, I just want to put a bit of weight back on plus get in shape.

Any advice greatly appreciated.

I'm going to look around a few gyms tomorrow.

[Ultuous]

Just do it - you don't go from slim to 'big' just by starting to go to the gym... It can only do you (and your physique) good, and I think most people would agree it's a great thing to focus on when comingout of a relationship!

(If you've not gym'd before and they offer a free training session/ programme, I'd recommend it - some gym trainers are better than others, but it's worth getting an idea of what routing you should be doing!)

[Pferdestarke]

Just eat more of the best possible foods and train to use the fuel effectively. Your body will respond positively.

Fish, eggs, kale, chicken, pulses, beetroot, pineapple, cheese, nuts, beef, spinach, brown rice. Leave complex carbs and excess animal fats. Go low on added sugar. Don't drink gallons of fruit juice.

What do you eat currently?

[Powerkiter]

At the moment I'm eating a lot of home cooked food as staying with my parents. I very rarely, if at all, eat any processed meals.

I don't eat biscuits, cakes, chocolate bars etc. I very rarely eat sweets. I don't drink fizzy drinks and at the moment I am staying clear of alcohol.

I do eat a lot of fruit.

After a visit today I am going to join the Virgin Active gym.

[sidicks]

Powerkiter said:

At the moment I'm eating a lot of home cooked food as staying with my parents. I very rarely, if at all, eat any processed meals.

I don't eat biscuits, cakes, chocolate bars etc. I very rarely eat sweets. I don't drink fizzy drinks and at the moment I am staying clear of alcohol.

I do eat a lot of fruit.

After a visit today I am going to join the Virgin Active gym.

Fruit and fruit juice can provide a huge amount of unnecessary sugar in your diet if you don't keep a close eye on them!

[TwistingMyMelon]

Hi OP

Choose a specific programme to follow, or use a good trainer down the gym, don't just go, move some machines for an hour then come home

There is a wealth of info on the internet its great, stuff like couch to 5k (not relevant here) , 5x5 programme etc etc....they give a great standardised programme to get you going

[TurboHatchback]

I am tall (6'3-6'4ish) and have a fairly slim build. When I first started at the gym (also after a breakup incidentally) I was ~14 stone, during the first 6 months I dropped to around 12.5 stone whilst gaining strength (losing visceral & subcutaneous fat) and now after two and a bit years I am over 15 stone, fitter and massively stronger.

Nutrition is absolutely critical, it sounds like you're on the right track but you probably need to just up the quantities of everything to start putting on some size. As for training I would recommend a program based almost entirely on big compound lifts and bodyweight exercises. So many beginners come to the gym and just do machines and occasional some dumbbell curls, they never make any real progress. The ones who make real gains are the ones who do serious compound free weight lifting.

I would recommend (and do myself):

• Squats
• Deadlifts
• Barbell and/or T-bar rows
• Bench press
• Overhead military press
• Pullups (assisted if too challenging to begin with)
• Dips (likewise)

There is a certain amount of technique to most of these lifts, I suggest spending some time on youtube learning how to do them and starting fairly light. Depending on whether strength, size or calorie burn is most important will determine which rep range is best for you. Personally I like to start light (10-15 reps), pyramid up to heavy (2-3 reps) over maybe 4 sets then back down again, to me it feels like getting the best of both worlds. I also superset exercises to keep the pace up, i.e. I will do two opposing exercises such as pullups or dips alternately.

I'm just a guy who likes lifting things not a qualified trainer though so my advice is certainly not gospel.

[JohnyBlack]

It's not that easy to get big You have to lift heavy weights and eat healthy but quite a lot of protein

[DrakeG]

TurboHatchback said:

I would recommend (and do myself):

• Squats
• Deadlifts
• Barbell and/or T-bar rows
• Bench press
• Overhead military press
• Pullups (assisted if too challenging to begin with)
• Dips (likewise)

I agree, you should choose complex exercises instead of machines which isolate muscles

[Challo]

OP - Have a look at 5x5 and maybe speak to a PT as a starting point.

Have you looked at circuits? I go 3 times a week and much prefer it over the gym. Often found with the gym that unless I went early in the morning, or late at night it was too busy and never got round to doing the program as equipment was always being used. I found a guy running his own sessions in a converted warehouse. Full body workouts, and its always different. Costs me £18 per month which is cheaper than my previous gym.