workout and diet plan

what's up, guys? jeff cavaliere, athleanx.com. i'm talking to the skinny guys today. nowdon't worry, it's going to be helpful for all, but i'm going to get inside the mindsof the skinny guys because i know what the hell you're thinking. i've been one and iknow how to get you a lot bigger than you are right now because i know the things thatyou should be focusing on.

workout and diet plan, today i'm going to tell you exactly what tofocus on in your workouts if you don’t want to be skinny anymore. the first thing i'mgoing to tell you to do – shocker – is get your ass to the gym. now, it's not abouttelling you to start working out. you already know that. you're probably already doing that.i'm saying get yourself to the gym.

face your fears. remember i said i was goingto get in your head? i know what you're thinking. you're maybe a little nervous to go to thegym because you're afraid of the ridicule being the skinny guy. you look around, yousee all these guys lifting heavy weights, grunting, groaning, intimidating. you're sittingthere holding 20lb dumbbells in your hand thinking you're not going to measure up tothem. you know what, guys? screw that and screwthem because anybody at the gym that would ridicule you for the weights that you're liftinghas no bearing on you. it doesn't even deserve your concern because that's a dick. nobodywho's been where you've been at – all of us have started somewhere and most guys inthe gym are going to respect your pursuit.

they're going to respect the fact that you'rethere despite how thin you might be, doing what you need to do to change that. i cantell you that right away, that 99% of the guys that you maybe think are intimidatingare probably respecting the shit out of you because they know what you're been through.if they've been there themselves they know more than that. the idea is, make yourself accountable andface your fears. unless you have to work out at home for a particular reason then get there.i'm telling you, you're going to find more out of getting there because facing your fearsin just that one move of arriving at the gym is going to set the stage for everything else.now, when you're there, the most important

thing to do is simplify. find one exercise per major muscle group tofocus on. what am i talking about? well, major muscle groups are your chest, your back, yourshoulders, your legs, and your arms – your biceps and triceps. obviously your core isthrown in there as well, but we're not going to worry about that so much. we're tryingto build as much muscle as we can. so of those six major muscle groups, pick one exercise. i'll give you a head start. i think you shouldfocus on a bench press. not necessarily with dumbbells because you might not have the coordinationyet to handle the independent dumbbells, but use a bar. do a bent over row for your back.do a squat for your legs. if you can't do

a squat because you've either got knee problems,or back problems, then maybe try a dead lift. i personally prefer dead lifts more than iprefer squats for my particular case for my knees. do an overhead press. do a barbellcurl and do a lined tricep extension, okay? these are exercises that have two things incommon. one: they're compound. they usually involve multiple joints. we want to starttrying to build your coordination on these movements and allow you to become stronger,allowing different muscles to work together. the second thing is, they allow you to eventuallyoverload. so let's just look at a case of the arms. a barbell curl is always going tobe the heaviest bicep exercises that you will ultimately be able to do. you're not goingto be able to do more on a concentration curl

than you are in a barbell curl. so i wantyou to focus on those bigger exercises, okay? now, how are we going to break them up? iwant you to start by simplifying again. i know that people will probably tell youto start doing total body workouts because that's the best way for a hard gainer to buildand – no. what i'd rather you do is actually conserve your energy towards those movementpatterns on particular days. so, break it down into, again, movement patterns. pushing,pulling, and legs. you do those once a week; each one, once a week. now, what are we lookingto do? you're looking to groove those movement patterns,first and foremost. guess what's going to happen? that uncomfortable feeling of goingto the gym might get a little bit more uncomfortable

temporarily because you might have to backdown the weights that you're using. so on an overhead press start with the bar if that'sall you can handle. what you're trying to do is learn the movement pattern. groove thatpattern. with a bent over row – what good is doinga bent over row if you're doing it like this? i see so many skinny guys and young guys thatare in the gym trying to do it. it doesn't even have to be young. it could just be beginners. you might just be starting to work out at45 years old, but you don’t want to be doing it out of this position because what you'redoing is you're not only not growing as much as you can because you're not optimally stimulatingthe muscles that you're trying to work, but

you're setting up bad patterns to just carryover into more shit workouts down the road. so, lighten the bar and learn the technique.once you've got the technique on those exercises then the fun comes in. now what you startdoing is you start adding weight to the bar. when you add weight to the bar you have toensure that you can still nail the same control of that movement as you did when you werejust starting out. if you can, you add more weight. if you can again, you add more weight. this might happen really fast for some guysbecause you're going to build up that neurological strength a lot faster. for others it may takea little bit of time, but as you continue to add that weight to the bar and you continueto master the command of the movement, you're

going to see things changing, i guaranteeyou. when it does, you can start to add a second exercise from each muscle group. again, try to think big, but think just onestep down from where you were. so maybe you add a lat pulldown, or a pullup if you'retraining at home for your back. maybe you add a lunge, a great, single, unilateral exercisefor your legs. a more athletic exercise – you can add it to your squat, or your deadlift.maybe you add a push down – a weighted push down – for your triceps to add to that tricepextension. the idea is, you still want to do the lastthing i'm going to tell you here and that's push every single time. don't leave anythingon the table. if you're comfortable with that

weight – in other words, you're in commandof the weight – then make yourself uncomfortable. it goes back to the video i did a few weeksago. make yourself comfortable being uncomfortable. if you have the movement pattern down, youknow how to command that weight, then make yourself uncomfortable. if you push yourselfto the limit each and every time, skinny guys start finding that they're not so skinny anymore.there's a whole other component here of diet and nutrition. we've talked about that inother videos and i can cover that in a future video if you want me to, but when it comesto training that should be your game plan each and every time and i promise you, youwill not be skinny for that much longer, all right?

push at every opportunity. don’t let thoseguys pull you down and make sure you have a game plan in place and hopefully this videohas given you just that. also, i hope it's given you maybe a little bit of inspirationfrom a guy that used to be in your position, in your shoes, that faced all the same fears.now we're going to conquer all those one by one. all right, guys! if you've found thisvideo helpful make sure you leave your comments and thumbs up below. if you're looking for a plan that lays thefoundation and does what i just told you and helps you to start getting the confidenceas you crush exercise after exercise leave your comments and thumbs up below. if you'relooking for a plan that lays the foundation

and does what i just told you and helps youto start getting the confidence as you crush exercise after exercise, building upon oneworkout at a time, then head to athleanx.com and get our athleanx training system. in the meantime, i'll be back here in justa couple days to give you more of what you guys want to see. leave your comments belowand i'll make those videos for you. i'll see you later.