[Refreshing]

Why does your boyfriend want to put on fat? Oh, never mind....

Here's a write-up I found on a health site that's too strict for most...but it's an idea:

Getting in shape is three parts physical:

1) Diet
2) Cardio
3) Weights (includes body weight exercises).

For diet, it's important to eliminate or at the least minimize the mucus forming foods (starches and animal fats) and concentrate on lean proteins (grains, nuts, seeds, algaes, eggs/egg whites, fish, etc - take your pick) and cruciferous and fibrous carbohydrates (vegetables) in addition to fresh fruits.

Below is a VERY brief breakdown:

1) Diet
Eating one meal a day will slow your metabolism to a crawl and the idea is to increase your metabolism to burn fat. Several small meals spread out are better for this goal. This isn't a necessity but it greatly increases metabolism which is what you want to burn the fat. If you eat one or two large meals, you'll need to intensify the diet and weights aspect to compensate.

2) Cardio
Any cardio is good. MOVE! Humans aren't made to be sedentary creatures. Proof is in the lymphatic system which is the sewage system of the body. The lymphatic vessels have little mouths that suck up the toxins from the tissues, intestines, etc and push them through the lymph nodes and spleen (creating leukocytes/white blood cells from fat and starches). Consider when you are sick the lymph nodes swell up. If you get it cut to relieve the pressure, pus/mucus comes out! Far wiser to eliminate (or the least minimize) the mucus forming foods and you'll avoid bacterial infections to boot!

Now the lymph system does not have a pump like the circulatory system which has two (heart and lungs) so the lymph is moved from movement itself. Deep rhythmic breathing moves the lymph by mobilizing the diaphragm, so you can get the lymph fluid flowing via deep cleansing breaths. Massage also does it which is why skin brushing is so beneficial and invigorating. In fact, that's what skin brushing is for - circulating the lymph fluid!

I do all of it!

For cardio, I've not found a better method for burning fat, increasing the metabolism and creating a sense of euphoria better than High Intensity Interval Training (HIIT). This is just a series of 1-2 minutes intense (short of max) cardio and 1-2 minute recovery periods of walking. Doing this from 10-30 minutes will change your body quicker than you could ever imagine!

You can do low to medium intensity steady-state cardio but you'll need to do it much longer to get the same benefit as a short blast of HIIT.

3) Weights
You can use one, the other or both: free weights/machines or your own body weight. I've transformed my body using mostly my own body weight (push-ups, sit-ups, crunches, pull ups, chin-ups and a million variations of these) and free weights (dumbbells). I will use what's available though as I'm heavily results-oriented and not too particular about the path so long as I reach the destination.

Using weights you need to be intense with 30 - 120 seconds rests between sets. The best exercises for building your body are compound exercises. Leave the isolation exercises for last when you are burnt out.

The MOST important things when you are finished is to REST! Muscles are broken down via workout and built up during recovery periods. Don't work the same muscles more than twice a week. Feed the muscles immediately after working out with a high protein/high-glycemic carb mix. This is the ONLY time I'll use a high-glycemic carb as it will quickly assist in protein assimilation and uptake into the muscle cells you just worked.

Change up your exercises every 3 weeks (8 weeks max) and give at least 1 week rest before embarking on the new exercises.

Drink plenty of water and ALWAYS have a SPECIFIC, WRITTEN goal in mind. Take notes daily and chart your progress (weight, body fat percentage, lean body mass) every week so you can see if you are moving toward or from your written goal. If you are moving from make adjustments accordingly and if moving toward, keep doing what you are doing.

I have much more at my site but this is a pretty sufficient starting point (start with the goal!)

I guess he would just leave out all of the fat-burning tips.