 Skinny people generally have a quicker metabolism. This means you digest and use the food that you eat quicker than most people.
The problem with this is that you are destined to be skinny unless you bulk up your diet.
You need to bulk up your diet with the right type of food. Do NOT even think about starting the exercise program that we have listed below until you have sorted your diet out.
Once your diet you may start this exercise program.
Do this program for 4 weeks and 3 sessions per a week. You should do 11 reps of each exercise.
Exercise 1: Flat Bench Fly (Feet Elevated)
Please assume the position as shown in "instruction 1". You will notice that your legs are at an exact right angle. The dumbbells should be clasped together and your palms should be facing away from your head.
With your legs still raised slowly let the dumbells come our to the side of your body. When you get to the position shown in "instruction 3" you should hold for 3 seconds before returning to the start. As usual it is important that you are in control.
Exercise 2: Single Leg Curl
This exercise is designed to improve the muscles in your legs. Assume the position as shown in "instruction 1". You should use your left leg to lift the weight and slowly return it to the start position. It is important to be controlled as to limit "the bounce". Now repeat the exercise for the right leg.
Exercise 3: Leg Press
The leg press is an incredibly powerful machine to improve the muscles in your thighs and your bottom! Assume the position as seen in "instruction 1" and push the weights up. It is important that your legs do NOT lock but are just slightly bent. Repeat for desired number of reps.
Exercise 4: Step Ups
Assume the position as shown in "instruction 1". You should have a pair of dumbbells which weigh slightly more than you would usually use. Step up onto the platform and then return to the starting position. Do this exercise until close to failure.
Exercise 5 : Three Point Pushup
This exercise is just a variation of the normal pushup. Your feet should be crossed over. This will mean that there is more work for your arms to do. Repear for desired repetitions.
Exercise 6 : Bench Press - Wide Grip
This exercise requires someone to assist just in case you get into trouble. Assume the position as you can see in "instruction 1". It is important that your grip is wide and with your palms facing away from yourself. Slowly lower the bar towards your body before returning it to the start position. It is important that you do NOT arch your back during this exercise as this can cause injury.
Exercise 7: Crunch Hands Over Chest
Please assume the position as shown in "instruction 1" with your hands crossed against your chest. Slowly life your self up remembering to tense your abdominal muscles. You should hold the position for two to three seconds when you reach "instruction 3". Do the required number of reps.
Exercise 8 : Barbell Squat
Assume the position as shown in "instruction 1". You should be gripping the bar with a wide grip and your palms facing out. Hold the bar in this position and then squat as shown in "instruction 3". When you get to the lowest point you should hold for 3 seconds before returning to the start position.
|
