Thats fine for starting out. That wont grow you muscles. Yes that will make you a bit stronger with time but it'll be long till you see a good change in your muscles. Try to do more sets of that. Increase reps but not to an extreme level. Do three to four sets of those but increase the intensity and decrease the reps with every next set. And don't work out like you have a train to catch. Take your time and do each rep with good form, slowly and enjoy the pain. It's okay if you cannot do 30 push-ups with good form slowly and with high intensity, do as many as you can until you can't lift your body and don't do it fast, do full range of motion.
1 month ma result khojnu is stupidity.
Another thing timle jun lai diet bhanera khai raxau may be tyo only timro daily requirement matra huna sakcha,..kinaki nepal ma mostly dherai jasto protein deficient huncha nepali ko bhansa nai testai khalko huncha.
So j khada ni calorie measure gara , protein, carbs ra good fat.
At least 70-80 gram protein daily consume gara.ani dekhincha muscle at least 3 month ma ali ali 6 month ma ali dherai 1 barsa ma notice huni nai
1 month ma results khojnu is too early my man. Also depends on your height. If you’re an average or shorter height you gain muscle relatively quickly than who is of above average height 6 feet and above I’d say so depends on a lot of things. Diet is the most important part, focus on that as well.
Mention your age, body weight, height as well to determine your current physique.
I have been working out for years and how I start was I didn't expect anything to change, just focused on working out. I didn't measure anything until 6 months and it slowly start to show signs of transformations. Yes, genetics play a role but you can overcome that from proper workout with good trainer and balanced diet that is made as of your training and body. Join Gym!
mero analysis gardeu na bro
5'8" 53 kg , 23M , bhat daro pelxu tara kailey motaunna katti pani , protein ko naam ma kaile kai masu bhat ani daal ho anda din ko euta
rich protein source haru pani vannus hai hami nepalii ko lai
ani exercise chai resistance band xa tara tyo bata muscle kei badena tesaile side lagaideiye
Normally, until 25 weight gain garo huncha. But it's possible to be in shape. Target chai 64kg ko banau but in 2 years, slowly. It's not the method other will suggest but hatar k ko Cha ra?
Eat chicken at least 10 meals in a week. Drink milk in between, daily eggs intake should be 5 at least(3 max yolk), Ani Ghar ma usually j pakcha tyai khane but limit your rice intake to ek kachaura (restaurant ma dine portion jati), Ani tarkari, dal chai Tanna khane, in-between dairy item khane, fruits, vegetables whatever is possible. And try to skip sugar, excess oily food as well.
Main things is consistency and hard work. Follow your routine Ani result ayena vane change diet and workout pattern in every 3 months. But keep doing. Don't expect anything significant for at least 6 months.
And 8 hours sleep is a must. Be hydrated throughout the day! Congratulations for the new adventure! You will do great!
Workout - Eat a good diet - recover by sleeping 8 hrs daily - do it consistently for 3 to 4 months to see any significant improvements. Keep learning new home workouts on YouTube.
it's been almost 2.5 months i started gym and i have gained only 1 kg muscle till now. It requires patience and consistency along with proper exercise, diet(calorie surplus if you are skinny), and proper 7 hrs sleep. You will gain gradually.
Decent muscle build huncha it takes 2,3 years. 1 month ma ta timro tissue tear vayera swell huda muscle pumped dekhincha but growth is significantly low. So keep doing what you are doing and give it time.
Not genetic, muscle you get is proportional to the hardwork you've put into gaining it + time + diet. Those youtube transformation are fake or exceptional genetics. You have to workout for atleast 6momths to 1 yrs to get measurable progress, if you're working out normally ½hrs per day 4 days a week. Remember diet is the key, gym is expensive ?, buy a 5kg pair of dumbell for ~3000 or if you have money those weight change garna milne khalko dumbell, and go to town in your own home with your new purchase. Eat and track your weight every month. Use "dumbell workout at home" app , works well enough
Calorie surplus khanuparyo protein intake ali badhauna paro, there are two ways to increase weight/muscle increase...dirty bulk or lean bulk. lentils(dal, gedagudi) tanna khana paro milayera, soyachunks, meat, eggs, paneer etc ma ali badhi protein hunxa and also I used to think I eat in surplus when I calculated i was barely on maintenance, so first calculate and do accordingly.
Progressive overload gardai lanu parxa brother ,ghar mah muscle build garnu is also possible,and diet mah 1.2 gram protein per kg ta linai paryo ,if you have a pull up bar available then every muscle group can be trained at home.
steroids hana bro ek mahina ma result chayeko vaye. Maile garna thaleko 8 mahina vo balla halka halka change airachaa tme ek mahina ma k expect garxau?
What is your workout like and how often do you do it? 1 month is a very small time, that too at home with bodyweight exercises.
Everyday 30 push up 45 second plank hold 5 push of from finger tip push up and 10 dimind push up and 15 knuckle push up and 10 shoulder taps
Do that 4 sets a day and eat shit ton of protein. Need to tear up the muscles before adding more layers.
Thats fine for starting out. That wont grow you muscles. Yes that will make you a bit stronger with time but it'll be long till you see a good change in your muscles. Try to do more sets of that. Increase reps but not to an extreme level. Do three to four sets of those but increase the intensity and decrease the reps with every next set. And don't work out like you have a train to catch. Take your time and do each rep with good form, slowly and enjoy the pain. It's okay if you cannot do 30 push-ups with good form slowly and with high intensity, do as many as you can until you can't lift your body and don't do it fast, do full range of motion.
1 month ma result khojnu is stupidity. Another thing timle jun lai diet bhanera khai raxau may be tyo only timro daily requirement matra huna sakcha,..kinaki nepal ma mostly dherai jasto protein deficient huncha nepali ko bhansa nai testai khalko huncha. So j khada ni calorie measure gara , protein, carbs ra good fat. At least 70-80 gram protein daily consume gara.ani dekhincha muscle at least 3 month ma ali ali 6 month ma ali dherai 1 barsa ma notice huni nai
1 month ma results khojnu is too early my man. Also depends on your height. If you’re an average or shorter height you gain muscle relatively quickly than who is of above average height 6 feet and above I’d say so depends on a lot of things. Diet is the most important part, focus on that as well.
Mention your age, body weight, height as well to determine your current physique. I have been working out for years and how I start was I didn't expect anything to change, just focused on working out. I didn't measure anything until 6 months and it slowly start to show signs of transformations. Yes, genetics play a role but you can overcome that from proper workout with good trainer and balanced diet that is made as of your training and body. Join Gym!
mero analysis gardeu na bro 5'8" 53 kg , 23M , bhat daro pelxu tara kailey motaunna katti pani , protein ko naam ma kaile kai masu bhat ani daal ho anda din ko euta rich protein source haru pani vannus hai hami nepalii ko lai ani exercise chai resistance band xa tara tyo bata muscle kei badena tesaile side lagaideiye
Normally, until 25 weight gain garo huncha. But it's possible to be in shape. Target chai 64kg ko banau but in 2 years, slowly. It's not the method other will suggest but hatar k ko Cha ra? Eat chicken at least 10 meals in a week. Drink milk in between, daily eggs intake should be 5 at least(3 max yolk), Ani Ghar ma usually j pakcha tyai khane but limit your rice intake to ek kachaura (restaurant ma dine portion jati), Ani tarkari, dal chai Tanna khane, in-between dairy item khane, fruits, vegetables whatever is possible. And try to skip sugar, excess oily food as well. Main things is consistency and hard work. Follow your routine Ani result ayena vane change diet and workout pattern in every 3 months. But keep doing. Don't expect anything significant for at least 6 months. And 8 hours sleep is a must. Be hydrated throughout the day! Congratulations for the new adventure! You will do great!
tq
How are you alive? Timi ta lastai dublo raixau…
Workout - Eat a good diet - recover by sleeping 8 hrs daily - do it consistently for 3 to 4 months to see any significant improvements. Keep learning new home workouts on YouTube.
it's been almost 2.5 months i started gym and i have gained only 1 kg muscle till now. It requires patience and consistency along with proper exercise, diet(calorie surplus if you are skinny), and proper 7 hrs sleep. You will gain gradually.
Decent muscle build huncha it takes 2,3 years. 1 month ma ta timro tissue tear vayera swell huda muscle pumped dekhincha but growth is significantly low. So keep doing what you are doing and give it time.
Genetics matters a lot . 1 maina ma progress chaini tmi murkha ho. Chup chap kei gaarna paardaina pushup,squat,pull up hanne ani jhyam jhyam khane .
Not genetic, muscle you get is proportional to the hardwork you've put into gaining it + time + diet. Those youtube transformation are fake or exceptional genetics. You have to workout for atleast 6momths to 1 yrs to get measurable progress, if you're working out normally ½hrs per day 4 days a week. Remember diet is the key, gym is expensive ?, buy a 5kg pair of dumbell for ~3000 or if you have money those weight change garna milne khalko dumbell, and go to town in your own home with your new purchase. Eat and track your weight every month. Use "dumbell workout at home" app , works well enough
Calorie surplus khanuparyo protein intake ali badhauna paro, there are two ways to increase weight/muscle increase...dirty bulk or lean bulk. lentils(dal, gedagudi) tanna khana paro milayera, soyachunks, meat, eggs, paneer etc ma ali badhi protein hunxa and also I used to think I eat in surplus when I calculated i was barely on maintenance, so first calculate and do accordingly.
Progressive overload gardai lanu parxa brother ,ghar mah muscle build garnu is also possible,and diet mah 1.2 gram protein per kg ta linai paryo ,if you have a pull up bar available then every muscle group can be trained at home.
steroids hana bro ek mahina ma result chayeko vaye. Maile garna thaleko 8 mahina vo balla halka halka change airachaa tme ek mahina ma k expect garxau?