MY HEIGHT INCREASED BY 1 CM IN 2 MONTHS AT 19:give exercise suggestion(beginner)+my fitness journal

To make your body less skinny, you may do strength training (maybe 2-4 times a week) to gain some muscles. If you cannot go to the gym, you can do calisthenics at home (e.g. plank, squat, push up, sit up...etc). I am not an expert here, so you may search on web to see different types of exercises out there. Experiment by yourself and find the routine which suits you. Listen to your body, if you feel very exhausted for days after exercising, that means it is too intense for you.

As for the tummy fat, you may do some quick walking or slow running if you like, but what's more important is to eat healthy and don't sit for too long. Take some walk from time to time whenever you can. For example, when I am sitting in front of a computer, for every 40 minutes, I get up and walk around for 10 minutes.

For height growth, good sleeping habit comes first, bones grow mainly during sleep. Make sure you have enough sleep and sleep regularly. As a reference, I sleep at around 22:00 and wake up at 05:00 every day. If you want to do exercise for height gain, I suggest dead hanging / pull up, which stretches out your spine.

 

If you live outside the city (or at the borders), you can pick up a bike and go see the countryside. It's a great workout if you push yourself, and you get to experience some nature.

Regarding time, what has worked for me has been doing it when I actually feel like it.

 

Keep it simple. Ill give you all my knowledge. Follow it to the letter and you will succeed.

Excercise whenever you want: on wakeup, before lunch, before/ after dinner. See what fits your schedule and body better (some people better eat something before, some ppl train better on empty stomach, ...)

Workout 1: Cardio + Core
Warmup/ stretching
Run 20 min or do sprints
Core circuit (search youtube)

Workout 2: Full body in a circuit
Warmup/ stretching
Pushups 4x amrap
Pullups 4x amrap (get pullup bar)
Burpees 4x amrap
Air squats/ lunges 4x amrap

Amrap = as much reps as possible (until your last rep is one rep away from failure)

Workout in 3 day-segments or simply do 2 core and 2 full body workouts a week.

Day 1: Core
Day 2: Full body
Day 3: Rest
Day 4: Repeat

You can choose many different variations of pushups and pullups to vary the musles you utilise.

Eg:
Pushups: close, wide, decline, incline, pike, ...
Pullups: wide, close, chinups, L-sit

With time you might add a weight vest, use a table to do rows instead of pullups, get dip bars to do dips instead of pushup, train for handstand pushups, train for pistol squats, get some dumbbells/ barbell to train your arms directly...

If you cant do 5 pullups, use a band for support and work your way up to 5, then drop the band

Work your way up to army standards and you will be a beast:
200 situps (4x50)
200 pushups (4x50)
100 pullups (4x25)
100 burpees (4x25)
300 air squats (4x75)

VERY IMPORTANT: educate yourself on eating healthy and keep track of your weight and kcal intake DAILY. Then calculate your weekly average weight and daily average kcal. Adjust your kcal intake if for three consecutive weeks you have not achieved the calculated weight loss/ gain. Every 100 kcal above/ under maintainance equates a gain/ loss of 0.1 kg. Use EXCEL!

First lose fat: eat 400 kcal under maintainance with 2.5kg of protein/ kg weight, rest = carbs and 20% of kcal from fats. Here your weekly average weight should go down 0.4kg/ week. Do this 3 months

Then gain muscle: eat 250 kcal above maintainance with 2kg of protein/ kg weight, rest = carbs and 20% of kcal from fats. Here your weekly average weight should go up 0.25kg/ week. Do this 6 months

100% of visible results come from CONSISTENCY (=minimum 3 months of training and eating right) and TRACKING. 60% of results come from CONSISTENT eating habits. 40% comes from CONSISTENT training.

NO CONSISTENCY = NO RESULTS

Step 1: lose weight for 3 months (= -5 kg)
Step 2: gain weight for 6 months (= +6 kg)
Step 3: repeat a 2-3 month loss (-4) and 6 month gain (+6) cycle and gradually become a jacked beast.

If you want a eating plan send me a pm with all the foods you like to eat per category: fish/meat, vegetables, carbs, dairy.

Also: You NEED at least 1 protein shake a day or you will not meet the required protein for muscle gain and fat loss without muscle loss unless you have a massive stomach. You will also need to eat 0.5kg of "kwark" (looks like cottage cheese but its more tasty and has 25g of protein) a day (on wakeup or before bedtime) to meet protein requirements. Learn to eat it.

Good luck. Enjoy the process.

 

Not a problem!
I can reference you some books if needed. Ask any questions you have.

 

You can jog or go for a run at your local park, push ups,pull ups, sit ups, squats

 

Any update on this?

 

Great job! You had a 2 week streak and excercised for 7 days straight. You can be proud!

Consistency is something you learn through trial and error. Dont worry. Dont apologise or feel regretfull either. Simply get back to work!

Its better to spread your excercise around the week like i proposed. If you plan on doing it every day, for sure you will miss it once in a while!

The secret to breed consistency in a new habit, is that it has to become a priority in your life and weekly/ daily schedule. This means that you plan other activities/ habits around this one or make it a part of a daily morning/ evening routine.

This way, wether you pmo'd or not, you keep on performing that routine/ habit/ task.

The hard part is finding a routine you enjoy at a time that is suitable for you, and where nothing ever gets in its way. This can only be learned over time through trial and error.

 

Study. Eat. Sleep. Repeat.

You can do it

 

This is a 7 minute body weight workout that uses every muscle in the body. It'll get you sweating, try doing it three times in a row for a challenge.

 

Ok. set a timer for thirty seconds. Then do as many jumping jacks as you can in thirty seconds, rest for ten, the squat up against the wall for thirty seconds. Repeat with push ups, sit ups, Stepping up onto a chair, squats, dips on a chair, the plank, running in place, lunges, then side plank on both sides. Takes about 8 minutes in reality.