How can a skinny person get fit?
Hi OP,To become fit, I assume you are trying to gain healthy weight and look better, and able to lead an active lifestyle.So let’s focus on two things, namely: Diet and Exercises.Healthy Weight Gain through DietSince to gain 1 pound of muscle, you will require approximately 1,600 calories. Divide that by 7 days will give you roughly 230 calories per day. (However, do note that this calculation is just an estimate, as it is assumed that you are gaining pure muscle mass). A safe guideline to weight gain is 1–2 pounds (0.5–1kg) per week, and that would surmount to 2–4 kg per week. A recommended macro nutrient spread would be 45% carbohydrates, 35% protein and 20% healthy fats of your total daily calories intake. To get an instant accurate estimate of your recommended daily required calories intake, use this Calories Calculator for Mass Gain.To have better understanding on how to calculate your daily required calories intake for lean muscle gains (healthy weight gain,) check out the following article: The Easy Guide to Mass Gaining with Calories CalculationHealthy Weight Gain through ExerciseFor exercise wise, don’t forget to do weight lifting exercises as well to stimulate muscle growth. Lift within the hypertrophy range: 70–80% of 1 Rep Max (RM) and 8–12 Repetitions. Start of with compound movements such as:Bench PressSquatsDeadliftsNote: To calculate your 1 RM, click on the hyperlinks as shown in each exercise above.It is recommended to engage in at least 150 minutes physical activity per week.To become fit, it requires a consistent effort and commitment to both diet and exercise, so as to lead a active and healthy lifestyle.If you require more fitness tips and workout examples for weight gain, check out SevenFitness.
If I am going to do HIIT on an empty stomach in the morning, what kind of exercise would you recommend for maximum fat loss?
I weigh about 136 pounds, and I began working out in a gym since last April, which made me lose about 44 pounds in 4 months, after which my weight stayed more or less the same till now. So I was googling for articles which suggest that I should take HIIT on an empty stomach in the morning (I'm not worrying about the loss of lean meat since i'm not that keen on building up my muscles). So I was wondering what would be the best plan for me. Which should I take first? Anaerobic or aerobic, and how long for each exercise? And should I take some egg whites before the exercise or strictly empty stomach?