![]() There is soooooooo much information on the internet about weight loss and weight gain but if you understand this equation then that is all you need to know. Cardio is a way to induce a calorie deficit, and that's why it helps you loose weight. people who say they can't loose weight eat too much, that is all. Calories in - calories out = weight change That is all. If you are not gaining weight, you are not eating enough. Be consistent, stick it out for a year and see where it gets you, otherwise you'll just be like most people who never even try. However, you will gain a bit of fat because you cannot physiologically gain muscle without fat). Do some research on google and set a goal with the aim of gaining weight but not too quickly (otherwise you'll just get fat. (in your 1st year you can theoretically gain 9-10kg). Once you have your calories and meal plan sorted, stick to it for a few weeks while weighing yourself. Too much protein has consistently been shown to be bad for your health, not to mention that protein shakes are expensive. You do not need protein shakes, it a myth. This is extremely easy to achieve even without protein shakes. Most studies suggest that less than 1g of protein per pound of body mass. Using the Scott Herman BMR calculator you can get an idea of what percentage of macronutrients (protein, carbs, fat) to eat. If you eat too much you will still gain muscle, but also gain a lot of fat too. Then, add 250-500 to that number and you will gain weight. if you eat that number of calories you will maintain your weight. ![]() This is an estimation of the number of calories you burn per day (use calculators that include how much exercise you do per week = BMR in motion). ![]() Google: Scott Herman BMR calculator and meal plan. The most important part of training to gain muscle is eating enough food (but not too much). Go into the gym with a plan and stick to it. 5X5) on google an stick to it for a couple of months. Look up a beginner training program (e.g. don't expect to lift heavy straight away and don't be put off by other guys lifting heavier than you in the gym). remember that it is a marathon and not a race. if you squat too heavy with bad form and you injure your knee, that can seriously affect your life. Put your ego aside and lift lighter if it means correct, safe form (e.g. Form is critically important because you do not want to injure yourself. It will also be worth looking up Youtube videos about proper form etc. In terms of gym equipment, they will almost certainly give you an induction and if they don't, ask for one, they will be more than happy to help you. Yes they work, but it is not healthy and has many serious health risks. You will gain weight/muscle if you do this. The general principles are: weight train, eat enough, and rest and sleep enough. Ultimately, genetics do play a role but everyone can gain muscle so don't use that as an excuse for not doing it. I am by no means an expert at all, but I have been training with a proper plan for just over a year now (which is actually not very long and i'm still a beginner really, but i have been successful and i suspect it would be useful for you to know what i did.) Physical changes will be noticeable after a couple of months if you do it properly, although It will take years to build a great physique. This advice is what I understand about the process and i encourage you to do your own research (and of course if you have any medical conditions, then speak to your doctor). I have no idea why I decided to log in today since I haven't used this in years, but I thought I might try and help. Most equipment have labels or instructions - Inductions are normally free though. You'll notice changes within weeks but a minimum of 6 months solid training until others notice. It depends - And your genetics and gender. And my final question is, is it worth it? Can anyone give me any personal stories for some motivation? Depending on what you want to achieve. Am I likely to get an induction so I know how to use certain things - the closest thing to a gym I've used is one at my old school which wasn't that great - so yeah, I'd really like for them to show me how things work etc. I don't really have any goals as of yet, but to begin with I'll probably start to go about once a week - so if I stick to this, how long roughly before I start to see physical changes? Another slight worry I have is about using the equipment. I've always been kinda interested in joining a gym and now I feel like it's the right time to bite the bullet and just do it, but I have a few questions.
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