"Fittero: From Skinny to Strong Guide"

🍗 1. Eat More — But Eat Smart
To build muscle, your body needs a calorie surplus. That means eating more than you burn. Focus on:

• High-protein foods: chicken, eggs, lentils, Greek yogurt
• Complex carbs: oats, rice, sweet potatoes, whole wheat
• Healthy fats: nuts, seeds, avocados, olive oil
  Eat 4–6 meals a day and never skip breakfast. Fuel is your foundation.

🏋️ 2. Train for Strength and Size
Ditch the light weights and endless reps. Focus on:

• Compound lifts: squats, deadlifts, bench press, rows
• Progressive overload: increase weight or reps weekly
• 3–5 strength sessions per week with rest in between
  Keep your workouts structured and track every session.

😴 3. Prioritize Rest and Recovery
Muscles grow outside the gym — not in it. Sleep 7–9 hours a night and give muscle groups at least 48 hours to recover. Overtraining can stall progress and lead to injury.

🧠 4. Fix the “Hardgainer” Mindset
Being naturally skinny doesn’t mean you can’t build strength. Shift your mindset:

• Stop comparing — your journey is unique
• Focus on consistency, not instant results
• Celebrate small wins — every rep counts
  Mental discipline is your real superpower.

📈 5. Track, Adjust, Repeat
Track your weight, lifts, and progress photos weekly. If your strength or weight stalls, tweak your nutrition or increase training intensity. Small, smart adjustments over time lead to big changes.