Love heavy weights targeting muscle groups, legs, back, chest, arms, shoulders; respectively. Take one day to do some kind of aerobic exercise; running, yoga, swimming. Eat a lot of protein. And most importantly have fun and keep it varied! (Like maybe you go hiking. Or this time you go rock wall climbing; etc.)

GL!

*Lift

I think I made the most gains when a personal trainer had me lift as heavy as I could.

u need to train heavy but like build up to training heavy and you need to accept that it’s gonna take awhile consistency is your friend don’t underestimate the power of what u can achieve within a year and so on. find out your caloric intake and your bmi to really see how much calories you need to consume to be in a surplus to build muscle

Eat 1,5-2x your bodyweight in proteins daily, otherwise you burn more than you grow - that’s all 😊

And way more important: enjoy and support yourself as you would with your best friend!

Choose a PT with the body of which you desire to have. Be prepared to eat 5 meals a day, work out 5 times a week. Track your progress every day. It’ll cost you a lot of money in supplements and protein. Gym costs, time and probably social life. Stick to it. X

@akai 2x my bodyweight seems crazy, are people really able to do so

Lift heavy and regularly, eat enough

Hey, certified PT chiming in. While the advice to lift heavy is somewhat correct, if you are a beginner you need to focus on proper form and full range of motion on your reps to properly lift heavy and not injure yourself. You need a proper progression plan also. I recommend using 5x5 strong lifts app for reference on compound exercises that will build sustainable strength while you focus on proper form. Don’t shortcut to ‘lifting heavy’ while not having proper form or not completing the proper range of motion for your lift. Second, do not start with isolation of muscle groups, for beginners that will tend to create unbalanced and again, lead to injury. Focus on compound lifts that target multiple muscle groups while developing your stabilizer muscles that will allow you to lift heavy later. Lastly, and to be emphasize, as other mentioned, diet is key. 1 to 1.5gr of protein per pound of body weight. (Focus on real whole foods over protein bars or shake, leave those for days where a proper meal is not available) - other lifestyle changes may eventually be necessary, such as less alcohol, less process sugars and carbs. But start with the basics.

I lot of the advice here is weak and not clear enough. But I would emphasize to find a trainer if you are just starting to get you on a good plan for work out and diet. 3 days working out and 3 days rest with one rest cardio is all you need.