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Came across photo taken in the gym in 2022, I was 39kg and my overall appearance was too skinny. My aesthetic began to change since I started my fitness journey. I started aiming for a toned, defined and proportionate body. Although my weight has increased now, my physique has changed significantly. Looking more energetic and healthy. Here are some insights that might be of help:
☑️Strength Training
➡️Gradually Increase Weight: It's crucial to progressively increase the weights. If you can perform 12-15 reps with proper form, it's time to adjust your training plan and try increasing the weight.
➡️Increasing Weight: Add weight and reduce the number of reps per set, for example, from 12 reps to 8-10 reps, ensuring your form is accurate.
☑️Nutrition
➡️Post-Workout Nutrition: Consume a high-carb meal within 2-3 hours after strength training to support energy recovery and muscle glycogen storage.
➡️Protein Supplementation: After workouts, consume supplement with protein, such as protein shakes or protein bar, for efficient and low-fat replenishment.
➡️Frequent Meals: Divide your diet into several small meals, eating every 3-4 hours to maintain metabolism and provide continuous energy.
Caloric Intake: Ensure calories surplus, eg. aim for a daily intake of 2000 calories, including 50g of fat, 120g of protein, and 250g of carbs.
☑️Fascia Therapy
Due to scoliosis, I had restricted mobility and muscle imbalance
After undergoing fascia therapy, my posture improved, and my body symmetry became more balanced. My body figure became more defined, and I felt more confident in my appearance.