i am tall and skinny (6ft 137 pnds). i want to get muscles AND tone, especially in my arms.?

Question

i just dont know what to do. i know i dont eat well, but i dont need to lose weight. i dont really have much fat on my body, but i want to feel confident in a bathing suit or with my shirt off. what do i do? i'm very busy so i want to use my time wisely, and do as much as i can without equipment since i dont usually get to go to the gym. if i go to the gym, what should i do? how often should i go?

Answer 1

your training routine should be based on compound movements like the squat, bench press, military press, dead lift, etc. compound exercises are optimum as higher loads can be utilized to effective stimulate all of the various muscle fiber types. take the squat for example. the movement utilizes both the knee and hip joints, a compound movement. the leg extension only the knee, an isolation exercise. the minimum would be to perform two compound exercises and one isolation exercise for each body part. start out training on mon-wed-fri. eat every 3-4 hours something as close to:

4-6oz fish/meat/poultry/eggs
1 cup oats or 1 potato/yam, cup rice, etc.
bowl of steamed vegetables

* several spoonfuls of peanut butter throughout the day with meals and drink 1 glass of milk in between meals on an empty stomach. milk is utilized best when digesting alone

check out the website below for tons of great info

http://www.exrx.net/Exercise.html

Answer 2

5 times a week. get a physical trainer. some gyms have a nutritionist on hand to help your diet. the trainer will help you on what you need to do. after you get the hang of it you wont need the trainer anymore.it takes alot of work so dont give up