How to get fit ? Get Fit fast and Stay Fit
Question
I am a 22-years-old man, height-170 cm, weight-50 kg. Please show me how to get fit, improve my body size and develop muscles with exercises I can do at home. Do I need supplements? I've heard that the weight one is at 20 years is what one should retain all through life. Is it true?
Answer
The 20s is the age when most young men can achieve their peak level of fitness, so it's a good idea to capitalize on this factor.
In order for muscle growth to take place, you will have to engage in a weight training programme. Resistance need not be in the form of large machines. Equipment like free weights, barbells, resistance tubing, stability ball, etc., can also do the needful and moreover can be used at home.
A total body workout 2-3 times a week is ideal to begin with. This should include exercises like squats, bench press, shoulder press, dumbbell step up, dumbbell row, shrug, curl and triceps extension, lateral raise, ab crunch, which target all the major muscles in the body. Start with 2-3 sets of 16-20 repetitions each, using appropriate resistance/ weights so as to feel volitional muscle fatigue at the end of each set. As you gain strength, take slightly heavier weights and do 2-3 sets of 8-12 repetitions each- again to the point of muscle fatigue. Rest for no more than 60 seconds between each set. Don't forget to warm up (in the beginning) and stretch (at the end).
Supplements are not required if your meals are balanced.
With a BMI of 17.3, you are indeed underweight. It is true that the weight you are at 30 (and not 20) needs to be maintained for the next 30 years.
Since you haven't provided any details of your dietary habits, it is very difficult to advice you. However, you can start with these recommendations.
- Have three square meals and 2 or 3 snacks (peanuts, roasted channa) between meals.
- Increase your carb intake with rice, chapati, puries, etc.
- If you are a non-vegetarian, have meat/ eggs daily. Also include protein rich milk/curd or pulses/dal/say nuggets at every meal.
- Have a sweet – eg. Til/peanut chikki-after each meal.
- Don't fill your stomach with water/soup/buttermilk before a meal. Go easy an water rich fruit and veggies like melon and cucumber.
- Boost the nutrient content of any beverages you may have with a tablespoon or 2 of skim milk powder.
- Consult your doctor for a deworming treatment.
Finally, remember, if everyone in your family is thin, it is going to be an uphill task for you, too!
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