Got a fitness query? Looking to lose weight? Or wanting to have delectable six pack? Good news then! All your fitness queries can be sorted online now. We introduce you to our very own fitness expert ‘Gymmy’ the Gym Rat. Personally trained by the ‘Schwarzenegger’ of rats, he hails from the wonderful sewer of Ratwille (LA, California). For other ‘underground’ information’ and girl woo-ing tips (Gymmy partially expertise’s in this field too, considering his huge female fan-following and 100+ mating experience) get asking below!
Q1) Hi! My name is Rohan. I am 19 years old and looking to build muscle. I weigh 62 kg with my height being 5’11. I have a really skinny frame which makes me feel uncomfortable and depressed, especially when I am with girls. Please help!
Ans) Hi Rohan! I see? We have a skinny rat here wanting to build some muscle! Don’t worry man, Gymmy will turn you into a ‘chick magnet’ if you pay heed. After all what is the secret behind all attraction? Don’t believe all those age old stereotypes; “Oh! He is so caring and nice. Anybody could fall for him!” A ripped six pack with sixteen inch arms is all you need man 😉
Your stats suggest that you are underweight and need to gain weight to add some muscle to your frame. Firstly, the key to all weight loss and gain programs are CALORIES. So in order to reach your goals, which is to build muscle in your case you need to ensure that you consume MORE calories than your body requires for maintenance so that they can be used in adding muscle to your frame. You can figure out your calorie requirements online on sites such as IIFYM.com or just google “maintenance calorie calculator”. Once you have figured out your calories, you add about 500 calories so that you stay in a calorie surplus and start gaining weight. Once you start gaining weight, you combine your diet with a strenuous exercise routine at the gym where you focus more on compound exercises like the bench press to widen your frame. Your ideal weight should be around 70-75 kgs, so you have a lot of work to do. If you follow a good diet and exercise routine, with calories and macro-nutrients sorted you are in for some amazing progress. Exercise also keeps your happy hormones active, so we have a remedy for your depression here too. Work hard, keep progressing!
Q2) Hey, Ritika here! I am 5’2 and weigh 65 kg. I am looking to lose weight and get toned generally. Please help me with a feasible exercise routine and diet, to help me reach my goals without much hassle.
Ans) Gymmy believes in making things simple for you girl, but avoiding hassle would just mean that your weighing scale will be subjected to it. HEE HEE! So get your priorities straight and drag your ass to the gym! That is your share of *Gymmy Dose*
Hi Ritika! If we go by your stats, you are slightly overweight and need to cut down some calories to achieve the ‘toned’ look you have been looking at. Firstly, like I always say the key to weight loss or gain is CALORIES. In your case, a calorie deficit needs to be worked upon i.e- consuming fewer calories than your body requires for its maintenance, so that it uses up its stored fat in form of energy to carry out bodily functions and burn it alongside. You can figure out your maintenance calories online on sites such as IIFYM.com. Once you’re done doing that, you subtract about 500 calories from that, to achieve your desired body composition and do so until you reach your desired weight (55 kg being ideal for you). Mobile applications like ‘myfitnesspal’ and ‘fat secret’ help you track your nutrition and workouts. Having said that, you should keep your base firm with healthy and nutritious foods and avoid processed foods as they are less nutrient dense and contain unnecessary trans fats. Moreover, you must follow a good workout routine consisting of exercises like squats (for a toned posterior), Swiss ball crunches (for abdominals) and loads of cardio (for burning calories faster). Dedication is the key!
Q3) A general question, should a fitness enthusiast refrain completely of junk food and alcohol? Or can they be enjoyed alongside a routine?
Ans) Well, a big hey to all you junk eaters and party rats out there. Gymmy loves his drinks and his grooves, no wonder there is a secret for staying ripped alongside your wild obsessions. Read on;
This area of discussion has two dimensions which vary. Firstly, if we talk discuss this in terms of general health. Surely we know how junk food is harmful and we hear ill about it every single day. Some research conclusions state ills of Trans fats and processed foods and how they contribute in fat storage and bad cholesterol. If we talk about alcohol, we might find even firmer research work which would conclude how it is the most disastrous discovery by the human kind. So does that mean that if we are fitness enthusiasts, we completely stop doing things we enjoy doing. Certainly NOT! The other area of discussion states that if we look at these commodities in terms of body composition and not general health, the idea of classifying them as good or bad, or clean and dirty becomes completely futile. If enjoyed moderately staying within our calorific limits and keeping track of nutrition they do no harm in the way our body looks. This means that we can still continue making progress towards our fitness goals, even if we cheat a little within bounds. But however, this doesn’t mean that we are allowed eating CRAP all day and pass out drinking every weekend.
- In addition to this, I have a few informal styles of making these discussions fun and fruitful. I will discuss them in the next meeting.
- I can do client specific consultations too. That is taking up fitness queries of anybody. So you can let me know, if you have any questions.