Gaining muscles - Where to start?

Squats.

Assuming that you're female so if you really want to use machines adductor and abductor.

For abs leg raises, bicycles etc. but remember that abs won't be showing if you gain extra fat(which you most likely will if you eat at caloric surplus)

M/F?

Use free weights rather than machines, focus on big lifts like squats and deadlifts. Try to continually improve how much you lift rather than doing tonnes of different exercises.

So I should eat at a deficit? I'm confused... I do really want abs, so shall I not eat at a surplus?

Thanks for the advice

The argument is that eating a calorific surplus will allow you to gain muscle quicker which in turn will increase your metabolic rate giving you a better longterm outcome.

Ah I see. My metabolism is pretty ****ed up tbh, so I think I might up my calories slowly, otherwise I'll gain weight. One last question: are protein shakes worth it? I don't really have much protein in my diet.

Abs showing will be a function of bodyfat and genetics more than how many crunches you've done.

Ah I see. My metabolism is pretty ****ed up tbh, so I think I might up my calories slowly, otherwise I'll gain weight. One last question: are protein shakes worth it? I don't really have much protein in my diet.

My number 1 tip I can give anybody is a) be consistent. It's like this with everything, consistency is the key to success. And by this I mean not missing workouts, not deviating too much from diet etc. Also make sure form is on point, don't want to be getting injured and lastly this stuff takes time. Keep at it and you'll see results at which point you won't want to stop. Good luck .

That's suppose to happen when you lift.

Unless you mean gain fat

The best nutrition is milk if you're into it, I believe protein shakes are worth it, but don't go overboard, the best brand imo is myprotein

http://www.myprotein.com/our-range/protein/whey-protein.list

It's not absolutely essential though.

I've decided the only way to sort my eating habits out and still look good without feeling guilty is to start lifting weights. I also find it fun, so I want to get back into it. I want to do it properly this time, so I want more advice.I know the basics: eat at a caloric surplus, lift weights etc. I'm just wondering if any of you have any extra advice? What's the best exercises for the gluteus, abs, thighs and toning that bit up by the knee? What are the best machines at the gym to use?

Thanks

I believe Holland & Barret are doing the £49.99 whey protein + 0.01p for extra one. So you get two for £50.

track your macros, put your numbers in and see how much protein carbs fats you should be eating:

http://www.bodybuilding.com/fun/macronutrients_calculator.htm (just an estimate)

I've decided the only way to sort my eating habits out and still look good without feeling guilty is to start lifting weights. I also find it fun, so I want to get back into it. I want to do it properly this time, so I want more advice.I know the basics: eat at a caloric surplus, lift weights etc. I'm just wondering if any of you have any extra advice? What's the best exercises for the gluteus, abs, thighs and toning that bit up by the knee? What are the best machines at the gym to use?

Thanks

Carbs: 221 G per day. Protein: 147 G per day. Fats: 55 G per day.
That seems like a lot of carbs... I'm only 50kg

Carbs: 221 G per day. Protein: 147 G per day. Fats: 55 G per day.
That seems like a lot of carbs... I'm only 50kg

Hi

I train my gf, who competes nationally for powerlifting.

My best advice is to start by reading the FAQ https://www.thestudentroom.co.uk/showthread.php?t=3014757

Free weights are infinitely better than machines. Toning isn't really a thing

What do you currently weigh and what is your height?

You really don't need protein shakes, they're a convenience but an awful lot including the most common brands have a lot of flavours that taste like death

Read the FAQ and then come back with some more specific questions

That's for bodybuilders, you won't need anywhere near that much