WORKOUT W I T H N A M I TA

I am a 22-year-old boy and have recently graduated. I am four kilos underweight and am desperately trying to build my body and get in shape. Recently, I enrolled in a gym and started training with light weights, but in vain. Genetically, I have a slim frame and find it difficult to gain weight and build muscle mass. How can I build my body without taking supplements and powders?
    — Meraj
Dear Meraj,
Scientifically speaking, the human body is categorised into three body types: ectomorph, mesomorph and endomorph. Ectomorphs are tall and lean and require more time to build muscle mass; mesomorphs are stocky and have no problem in bulking up; endomorphs are usually overweight and have difficulty reducing weight.
    Though genes do play an important role in determining your body structure, stay focused and put in your best efforts to achieve your goals. As you have dominant ectomorphic characteristics (slim, lightly muscled, a high metabolism) you need to work hard to build muscle mass and definition. Here's what to do:
1 FORMULATE AN APPROPRIATE EXERCISE PLAN
Weight training or strength exercises play an important role in building muscle. An effective routine targets major muscle groups of the upper, middle and lower body. Adding a cardiovascular exercise routine, such as walking or cycling twice a week, will improve overall fitness.
    Based on your current fitness level and medical history, formulate an exercise program that is structured, challenging and progressive. Here are some ways in which you could vary your strength workout routine to recruit different muscle fibres and increase muscle mass: Exercise selection: Do super-sets for bulk and definition. For example: Bench presses followed by dumbbell flies for the chest muscles or barbell curls followed by dumbbell curls for biceps. To increase intensity, target the same muscles from different angles using a variety of exercises. A set of 8 to 12 repetitions with 70 to 85 per cent of maximum resistance is recommended. Exercise sequence: While performing a series or circuit of strength exercises, proceed from the larger muscles to the smaller ones. Exercise sets: Do multiple-set strength training or single-set strength training. Exercise progression: The key to strength development is progressive resistance. As muscles adapt to a given resistance, increase resistance to stimulate further strength gains.
2 GIVE YOUR MUSCLES ADEQUATE REST
The most important aspect of high-volume or high-intensity training is rest, so as to avoid physical burnout. During weight training, muscles need at least 48 hours of rest in between workouts to recover and recuperate.
3 MAKE A SENSIBLE EATING PLAN
Nutrition is very important and a healthy diet should include carbohydrates, proteins, fats and plenty of water. Carbohydrates (grains, vegetables, legumes) must make 55-60 per cent of your diet, proteins (milk, eggs, meat, fish, sprouts) 15 per cent and fats (oils, butter) 25-30 per cent. Proteins are essential in repairing tissues, so if you work out regularly, consume 1.2 to 1.5 grams of protein per kilogram of your body weight. Animal sources such as milk, milk products, meats and eggs are complete sources of protein. Vegetable proteins are incomplete and need to be combined with other foods. For example, grains and lentil (dal and rice), nuts or seeds with grains, nuts or seeds with legumes; are excellent vegetarian protein sources.

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