Hey, you skinny guy. There is a dormant beast inside of you
Their will never be a right time to do the right thing.
Stop mirring and find the beast in you.
In a world of Covid 19 and fitness goals, what do we priorities…first?
After a decade and 7 months in this sport and no longer skinny, this is my question to myself. This answer came easily as I am in hard pursuit of my digital marketing career and 25 days out from the gym with barely any remorse of being absent with zero gym sessions to mention.
I created this blog ( almost like a shortcut to relevant information and so that you don’t get lost in the mixed signals of social media messages) to reach out and share my experiences and how this sport taught me, discipline, self-belief, perseverance, to balance life, time management, sacrifice, work, love, and in all that choosing a developing career in digital marketing.
As I am passionate about it as I am about fitness.
The Five Basics:
Decide what is your health and fitness goal for a specific for the year or the next 2 years. This can be you don’t want to be so skinny (as I was in 2009 and with mosquito legs), you want to look better in your clothes, or the most common one you want to lose weight (fat loss).
Write it down and be sure to always keep it honest, realistic, and visible. Maybe put it on your fridge or ceiling so you can see it when you wake up.
Step 2 :
This is the real beast mode function
(Gain as much knowledge of the sport and movements as possible)
One of the amazing things about this sport is you will learn and unlearn even after 5-10 years in the sport so you can apply the relevant knowledge that works best for your body type. There are only 3 different body types which are an ectomorph ( the skinny guy ), endomorph, and mesomorph and each has different exercises and foods that appeal to you and work for them.
Read books, articles, my bible, or use YouTube. Growing muscles is not just about supplements and a diet plan. I mention this because first two years I have spent countless amounts of money (I could have saved) on supplements and listening to “bro-science “with minimal results.
However, you do need to know and understand how supplements work. I merely state this because understanding it ( the various ingredients ) will allow you to not only save money ( cause now you can buy specific ingredients separately ) and spend less but you will know what works best for your body ( skinny, not so skinny and really his not skinny ) type.
Your fitness journey
The beauty of any health and fitness routine or going to a gym. You can determine how you will get to the goal, what time will you wake up and what you will be eating, etc. Words from the wise: not all women will understand the sport, so speak to your partner as to your plans and goals before you start this journey. There is a lot more to life than a gym but if you use your 24 hours wisely you can have the best of both worlds.
Be very patients with yourself, physically and mentally as this is a selfish lone wolf sport. Don’t compare yourself to other people in the gym or outside. Lastly, as I mentioned previously have very realistic expectations thus, please allow me this cliché moment “the work you put in is directly related to the results you get out”
The 3 compound movements (bench, I’m sure you hate it, and deadlift) are key to growth and a solid strong foundation. Every other exercise is secondary. N yes, your arms/biceps n triceps will grow also.
The below graphic is just to illustrate a plan ( logbook, manage your time, diet plan, hourglass cause you need to be in the gym for 60 minutes, not more, and most importantly to enjoy what you doing )
- Great stress relief
- You DO NOT need to use P.E.D
- Self-care is important
- Random people will start staring at you
- Going shopping becomes fun
- You’ll appreciate music more thus I can’t send you off to war without a gym playlist
- When you start to grow you will walk into random objects (namely the door handles) all the time. This is just a sign of growth.
- You will feel lighter (stress-free) after each session
- Waking up early will be the norm after roughly 30 days
- Looking great in your clothes and naked
- It’s a lifestyle and not a life in the gym (meaning you will have to live it inside and outside of the gym)
- Moody and sore muscles
- Prepare to buy six pairs of earphones a year
- Walking funny after leg day
- Uncontrollable appetite the first 6 months to a year
- Working out the whole week to party for 3 days on the weekend is a waste of time and effort. I have walked that road.
- Putting the weights you use back on the rack – debatable.
- Gentlemen and ladies, use the gym mirrors wisely (they’re to watch your form & technique) it serves no other purpose.
- The man/female talking to you in the gym for the past 6 months and at every session will not make you grow hence you both remain the same.
- Gym selfies can be taken at home
- Be careful of taking more than one scoop of pre-workout and only sleeping at 2am (also me in 2010) so please read the caffeine amount per gram in your supplement ingredients label.
Healthy eating during times of stress
A simple fiber-rich diet
A great balance diet is all part of your manifestation
It’s tempting to reach for a cheeseburger when stressed but go green at lunch instead. “Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm,” Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics, tells Health. A study in the Journal of Affective Disorders of 2,800 middle-aged and elderly people found that those who consumed the most folate had a lower risk of depression symptoms than those who took in the least. Another study from the University of Otago in New Zealand discovered that college students tended to feel calmer, happier, and more energetic on days they ate more fruits and veggies. It can be hard to tell which came first—upbeat thoughts or healthy eating—but the researchers found that healthy eating seemed to predict a positive mood the next day.
You’ve probably heard that the tryptophan in turkey is to blame for that food coma on Thanksgiving. This amino acid helps produce serotonin, “the chemical that regulates hunger and feelings of happiness and well-being,” Mangieri says. On its own, tryptophan may have a calming effect. In a 2006 study published in the Journal of Psychiatry Neuroscience, men and women who were argumentative (based on personality tests) took either tryptophan supplements or a placebo for 15 days. Those who took tryptophan were perceived as more agreeable by their study partners at the end of the two weeks compared with when they didn’t take it. Other foods high in tryptophan include nuts, seeds, tofu, fish, lentils, oats, beans, and eggs.
If you’re already a carb lover, it’s likely that nothing can come between you and a doughnut when stress hits. The first rule of thumb: Don’t completely deny the craving. According to research from the Massachusetts Institute of Technology, carbohydrates can help the brain make serotonin, the same brain chemical that is regulated by certain antidepressants. But instead of reaching for that sugary bear claw, go for complex carbs. “Stress can cause your blood sugar to rise, Mangieri says, “so a complex carb like oatmeal (SOMETIMES THE BORING SAME OLD FOOD WORKS BETTER THEN INSTAGRAM ) won’t contribute to your already potential spike in blood glucose.”
As bizarre as it may sound, the bacteria in your gut might be contributing to stress. Research has shown that the brain and gut communicate via body chemicals, which is why stress can inflame gastrointestinal symptoms. And a UCLA study among 36 healthy women revealed that consuming probiotics in yogurt reduced brain activity in areas that handle emotion, including stress. This study was small, so more research is needed to confirm the results—but considering that yogurt is full of calcium and protein in addition to probiotics, you really can’t go wrong by adding more of it to your diet.
Salmon ( Feast of a beast)
Stress can ratchet up levels of anxiety hormones, such as adrenaline and cortisol. “The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones,” says Lisa Cimperman, RD, of the University Hospitals Case Medical Center and a spokesperson for the Academy of Nutrition and Dietetics. In a study funded by the National Institutes of Health, Oregon State University medical students who took omega-3 supplements had a 20% reduction in anxiety compared to the group given placebo pills.
Blueberries ( great for smoothies )
“When you’re stressed, there’s a battle being fought inside you,” Mangieri says. “The antioxidants and phytonutrients found in berries fight in your defense, helping improve your body’s response to stress.” Research has also shown that blueberry eaters experience a boost in natural killer cells, “a type of white blood cell that plays a vital role in immunity, critical for countering stress,” Cynthia Sass, MPH, RD, Health’s contributing nutrition editor, tells Health.
Pistachios, Cashews, and almonds ( this also applies to those that is texture eaters )
When you have an ongoing loop of negative thoughts playing in your mind, doing something repetitive with your hands may help silence your inner monologue. Think knitting or kneading bread—or even shelling nuts like pistachios or peanuts. The rhythmic moves will help you relax. Plus, the added step of cracking open a shell slows down your eating, making pistachios a diet-friendly snack. What’s more, pistachios have heart-health benefits. “Eating pistachios may reduce acute stress by lowering blood pressure and heart rate,” Mangieri says. “The nuts contain key phytonutrients that may provide antioxidant support for cardiovascular health.”
A regular healthy indulgence (just a bite, not a whole bar!) of dark chocolate might have the power to regulate your stress levels. “Research has shown that it can reduce your stress hormones, including cortisol,” Sass says. “Also, the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. Finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love.” Go for varieties that contain at least 70% cocoa.
Fortified milk is an excellent source of vitamin D, which is thought to boost happiness. A 50-year study by London’s UCL Institute of Child Health found an association between reduced levels of vitamin D and an increased risk of panic and depression among 5,966 men and women. Other foods high in vitamin D include salmon, egg yolks, and fortified cereal.
Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. “Magnesium has been shown to help alleviate depression, fatigue, and irritability,” Sass says. “Bonus: When you’re feeling especially irritable during that time of the month, the mineral also helps to fight PMS symptoms, including cramps and water retention.”
Avocado ( a.k.a healthy fats )
Slice after slice of avocado toast might not be so healthy, but consuming regular portions of this superfruit might help shut down stress-eating by filling your belly and making you feel more satisfied. In a 2014 study by Loma Linda University (which, full disclosure, was sponsored by the Hass Avocado Board), researchers had participants add half an avocado to their lunches, reducing their desire to eat more by 40% for the three hours following the midday meal. That full feeling will make you less inclined to reach for unhealthy snacks when stress kicks in…increasing your stress levels as a result.
As one of the top sources of vitamin C, oranges are thought to be a great way to relax and lower stress levels. “In addition to supporting immune function, which can be weakened by stress, this key nutrient helps reduce levels of the stress hormone cortisol, which can wreak havoc on the body”. “The effects of a prolonged high cortisol level can include fatigue, brain fog, increased appetite, and weight gain, particularly belly fat.”
Eggs aren’t just a great brunch staple. “Whole eggs are one of the few natural sources of vitamin D,” says Sass. “This nutrient is linked to several important health benefits, including better immune function, anti-inflammation, and mood regulation, including reducing symptoms of depression.”
Nutritionist Keri Gans, RD, explains to Health that eggs also contain acetylcholine, a chemical that functions as a neurotransmitter in the brain and can impact your ability to regulate your mood, which could make it easier to manage stress levels.
Green tea is a great alternative to coffee and won’t give you those caffeine-induced jitters like your cup of joe.
A Japanese study published in the American Journal of Clinical Nutrition, conducted with over 40,000 people, found that levels of psychological stress were 20% lower in those who drank at least five cups of green tea per day compared to those who drank less than one cup per day, says Sass. The results held true even after accounting for factors such as age, sex, medical history, body mass index, alcohol consumption, cigarette smoking, and diet.
Dwight Schrute would be thrilled to know that an added health benefit of beets is their folate content, a vitamin that can play a role in relieving stress. According to Sass, one cup of beets supplies over 30% of the folate needed daily.
“Because of its link with the nervous system, too little folate has been known to trigger mental fatigue, forgetfulness, confusion, and insomnia,” Sass explains. “In addition, several common medications can deplete the body’s supply of folate, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications, and birth control pills.”
Add turmeric to your dishes for an extra boost of feel-good nutrients. Gans explains that spice is known for its anti-inflammatory properties, specifically curcumin.
“Curcumin is known to possibly stimulate the ‘feel-good’ hormones in our body, like serotonin and dopamine,” Gans says. “So by default, it’s probably going to put you in a better mood.”
Skinny guy’s guide to training
Understand your body type and what exercise will work for you
The five basic steps: Speaks to knowledge, diet, the 3 major compound exercises, patients, and then training.
Here is the most Perfect explanation EVER regarding training, volume, and intensity.
The pros and cons of this sport.
A short explanation and information on diet its benefits and features.