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How do I go about building my body?

Q: I am a 20 year old male, my weight is 60 kilograms and my height is 5.8 feet. My problem is that the size of my chest is just 32 inches and the lower part of my body is heavier than the upper one. Am I normal? Please suggest some nutrition/food or any specific kind of exercise for this.

A:I don't think you need to add any more weight on your body. You can do some weight training for the upper body, but that should be done under supervision. I suggest, you follow a low-volume high intensity work-out. A muscle strengthens when it works beyond its capacity and later, after power increases, even muscle size increases in the later stages. You can increase overloading your muscle, by increasing any one of the following: 1) By adding extra weights. 2) By increasing the number of repetitions with a particular weight 3) Number of sets of exercises. You require workouts with weights. You should work out at roughly 60%-80% of your maximum heart rate. Make sure to include the following exercises: 1) Shoulder press. 2) Triceps curls. 3) Biceps curls. 4) Shoulder shrugs. 5) Lower back raises. Each trainer would have his way of increasing the exercises, so follow your trainer for a month or so and the continue for another 2 months on your own.


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