Put on muscle every week ( Specially skinny guys)


  1. Maximize muscle building
  2. Eat Meat
  3. Eat more
  4. Compound exercise for big muscles
  5. Get Protein
  6. Push it till failure
  7. Train at least 3 times a week
  8. Get enough rest 
  9. Sleep well 
  10. Carbohydrate
  11. Reasonable goals 
  12. Hydrate yourself 

Masculine legs


Perfectly shaped masculine legs and thighs. Who don't wants them?

Masculine manly legs are great assets. One can show them all the time  unlike abs and chest. If a man have muscular thighs and legs others knows he is having perfectly masculine body. Legs should be in shape and should look manly. To get such legs, body fat should be at minimum healthy level. For that you have to be on good strict diet and workout.







Here is what you can do for perfectly shaped legs:

There are 5 main parts in legs; 4 in thighs and 1 in calves. You need to focus on all 4 parts in thighs as well on calves. Here are some exercise and workout for getting shaped thighs and legs. Do it slowly and firmly with start.


1) Lunges: 

  • Stand tall and lift your chest, look straight and be relax. 
  • Stand with your legs slightly apart. 
  • Slowly move forward your right foot. Do not try to lunge forward with more distance. Try to go for less distance at first. 
  • Bend knees in such way that your thigh and lower leg should form a correct angle.
  • Lower legs until left leg's knee almost touch the floor. 
  • Rise back, pus backward and come in the starting position. 
  • Repeat with alternative legs.
  • You can make this exercise more hard with dumbbells in hand. 



2) Wide Squats: 

  • Squats are very very very important exercise for overall legs shape. It contributes for thighs, hips and calves equally. 
  • Stand tall with your feel apart a bit. Make sure your toes pointing towards straight ahead. 
  • Arch your lower back a bit and bend slightly with knees. 
  • Lower your body from your knees and hips.( just like you are sitting on chair)
  • Squats until your thighs are almost parallel to floor. 
  • Slowly return inn the starting position with your legs straight. Do not look your knees. 


3) Calf raise: 
Stand straight
Lift heels of the ground and rise on your toes as high as you can. 
Slowly lower back and repeat. 







Burn calorie easily

We can burn calories easily by increasing metabolic rate:
We can make faster weight lose and burn calories more easily.
Think an example. If a person's body needs 2500 calories a day and it burns 2500 calories a day then he will never gain weight. That's why some people do not gain weight even if they eat junk food.
So the key for burning calories is to speed up metabolism.

Three Functions for burning calories: 

Basal Metabolic Rate (BMR): It is the amount of calories we use to stay alive and function our internal organs. It works even when we are lying down or sleeping. BMR accounts most part for calorie burn in an average person. BMR counts 60% for calorie burn in an average person.

Burn calories from daily activity: It is calorie burned by giving energy for daily activity in outsiide activities such as lifting your leg, arms. It accounts 30% of all calorie burning.

Dietary Thermogenesis: It is the energy used to digest food and used in digestion system.

Tips to speed up metabolism and speed up the rate of burning calories:

Build Muscle: Muscles building increase the metabolism in the body.  For each and every extra pound of muscles, you need extra 50 calories per day. Also, regular workout of muscle building workout boost metabolism and keep it at healthy level.

Keep moving: As we know and average person use 30% of its calorie in daily activity, many people who have sedentary lifestyle uses just 15-20% calories. One can increase it by some extra movements. For example, swinging legs, drumming fingers, changing position, taping your feet. Also try to use stairs instead of elevator.

Eat Spicy foodSpicy Vegetable food such as chilli can increase metabolism rate.

Green tea: Caffeinated drinks can increase metabolism rate. Green tea can increase metabolism  too. It also decrease hunger and so it helps lower the intake of calories.

Aerobic Exercise: High intensity aerobic exercises makes your metabolism high. It also makes you burn more calories.

Eat small meals

Slim tight abs and body fat


Everyone needs a fat free sexy slim and tight abs. But to get rid of fat from tummy is not easy. It needs more then just ab exercise. To gerdt strong abs and tight tummy you need to get good lifestyle, good diet and yes lots of hard work (I mean ab exercise).

To understand abs, you need to understand abs anatomy well.



There are three main muscle groups in abs:
Rectus Abdominals
Internal & External obliques
Transverse abdominis



To get defines well toned abs with 6 pack, 4 pack or 8 pack you need to get rid of your fat. To get well toned, it is very important to reduce fat percentage. Tummy fat is very loyal to body, lol, really it leaves body after almost all body parts get fat free. You will not see a chubby guy with 6 pack abs. That's why it is more tough to get abs.
Generally body fat range to get your abs started defined you need 10% fat percentage for men and 14% for women. If you can make it little lower then it will start getting 6 Packs. 6 Packs getting started at about 6% for men and 11% for women.


Proper form in Abs workout:


Do Not bend joints vigorously: Do not do any exercise vigoursly. If you straightening legs or arms do do it till the joint gets locked. Try to move smoothly with joints.


Joints alignment: Keep your joints in good alignments. Go smoothly for the positions you find awakward.


Support your Spine: While doing abs workout its very important to take care of your spine. Avoid jerk in spine and excessive shocks.


Keep Breathing: Always maintain your normal breathing while exercise. Exercises makes blood pressure high, so with that if breathing momentum breaks it can be harmful.

Full Body Workout: Burn Fat and Build Muscles

A workout mixture of cardio as well resistance exercise is an excellent way to get out of boredom and braking the plateau of weight loss. It gives benefits of both resistance training and cardio. It allows to burn fat and build muscles simultaneously. In such kind workout, heart rate remains elevated so it allows burn fat. Total body workout allows to burn the same amount calorie as cardio exercise. Total body workout is short but its really powerful.
Total body workout also have significant effect on EPOC ( Excess Post-exercise Oxygen Consumption). It also knows as after burn, it means you can burn fat even when you are sleeping. Good thing about this workout is you don't need any fancy equipment.
This workout lasts about 25-30 minutes. Basic thing is to keep moving from exercise to exercise but not stop in between.

Workout:
Do these exercise for once if you are beginner otherwise do it twice. Keep 1 minute interval in between:
This means keep moving foot to foot, move from one place to another. If you are fit then do side by side jumping, rope jumping, climbing stairs etc.

Do this routine twice a day but if you are a beginner then start with once a day.

Running Cardio
1) Running:  
  • Run in a place.
  • Bring your knee up to the hip level.
  • Keep your back straight. 
  • Stabilize your body using your arms. 













2) Jumping jacks or star jump:
  • Start with keeping your feet together.
  • Do half squat and jump up in explosive movement. 
  • As you come down on ground, bend your knees in such a way that your hands can touch ground. 
  • Bounce back for another jump.

Jumping jack / Star jump
3) Tuck Jumps:
Tuck Jumps

  • Stand up straight and keep your knees a little bit bent. 
  • Bend your knees and jump up powerfully so your knees comes towards your chest. 
  • Again, keep your body straight using your hands. 




4) Mountain Climbers: 
Mountain Climbers
  • Get into push up position. Bear your body weight with your arms and legs. 
  • In this exercise, your upper body will remain the same and your lower body and legs will do movement. 
  • Bend one leg and bring it forward to your body. 
  • Alternate your legs.