A looooong requested blogpost about how I got into fitness, how my training schedule changed over the years and what fitness routine works best for me ♥︎
I’ve never talked about this topic in detail because when people speak about their fitness story it’s most of the time a really meaningful one. I have neither been overweight, nor anorexic or depressed but I still went through several stages and that’s worth sharing I guess.
So first of all, I’m ectomorph. Do you know those people who can eat whatever they like to and just don’t gain any weight? That’s me. Even as a child I ate a loooot of food (mainly healthy though) but I was still extremely thin. Not underweight but my arms & legs were suuuuper skinny. Nevertheless I had some fat on my belly though – is this what you call „skinny fat“?
I have also always been into sports, previously as a dancer. When I turned 16 I decided to stop dancing and to start going to the gym instead. I went with a friend of mine and we had basically NO PLAN haha. We just did some exercises that came to our mind or that we saw somebody else doing in gym. We asked a trainer for help but seriously, this plan was just a standard plan they gave to everyone and NOT what worked for me. I did cardio, some weight training with baby weights, some more cardio and gym classes like „fatburner“ or „bodypump“.
To make it short: during this time my body got very lean, my body fat percentage was pretty low too, my abs were strong & visible but I was extremely skinny. I weighed about 45kg.
I ate healthy food but I didn’t think too much about what to eat, how much etc. I just ate whatever & whenever I felt like to.
One year later I got interested in weight lifting. Not because I felt uncomfortable with my body but because I was interested in what the boys in the gym are doing with those big weights haha. It looked sooo much more fun than a treadmill. Me and my workout partner asked a trainer for help and he taught us how to do squats, deadlifts, heavy leg press, lunges etc. I instantly looooved weight lifting and what it did with my body. It also didn’t take too long till I saw my muscles growing (due to my low body fat). The following time was a lot of experimenting with exercises and weights. I trained legs (or only glutes) 2x a week, back & arms once a week and I also did a whole training session only for abs once a week.
IMPORTANT: this is NOT what I would recommend! I wish I knew better haha.
With this schedule my arms stayed pretty thin, my butt was growing but my legs were still super skinny and my abs were too strong in proportion to my back muscles. My body looked fine but I realized that this kind of training isn’t healthy in the long run.
2 years ago I decided to slowly increase my calorie intake because I finally wanted to gain weight and muscles & I also decided to focus on the body parts I neglected (arms, quads, calves, chest, etc.)
Since then my plan looks like this: I eat 2300kcal a day. My breakfast has about 600kcal, lunch aka. dinner (most of the times I eat the rest of my lunch for dinner because I don’t feel like cooking again) has 1000kcal, my post workout shake has 500kcal and then a couple of snacks to fill the remaining calories.
I train 4-5 times a week. 1 leg day with a focus on glutes, quads and calves, 1 leg day with a focus on glutes and hamstrings, 1x a week chest, triceps, shoulder & abs and 1x a week back, biceps & abs. There is NO CARDIO in my workout routine. Not because cardio is bad (it surely works for some people) but because I don’t enjoy doing it and I don’t want to lose any weight or fat so there’s no need to do it.
How my body has changed: I gained 5kg, which I’m really really happy about. I feel lean & feminine. My arms are so much stronger and my legs are also finally getting a little bigger. I’m overall happy with my body and that’s most important to me ♥︎