Topic: How to Gain Weight Quickly?
December 13, 2019 / By Evette Question:
So I m 5 2 and 104 lbs and I honestly feel skin and bones, I ve tried so much eating more but I literally cannot eat a lot, when I m full Im full. I know I should feel happy in my skin but even in pictures I look so skinny it doesn t look healthy and clothes don t even fit me right. I m really struggling trying to, I tried weight gainer shakes, and eating more, and even doing exercises to gain weight but nothing s working. I really want a method that will give me fast results and be healthy. I few years ago I was 115 and I d at least try to be that again, at least before my birthday in a month. Please I m desperate!!
Colleen | 3 days ago
I have no shortcuts, good response will take you atleast 3 months, which includes nutrition and workout both..
Best is stay active, dance, use only stairs (no lift), walk to nearest shop, get good sleep and stay happy
Eat Yogurt, raw paneer, drink hot milk bedtime, drink lots of water, eat fruits and salads, drink green tea morning first thingand eat little salad before lunch and Dinner.
Dip handful of whole grains (Black grams, peas, peanuts, pulses) in cup of water overnight and eat in morning.
You can follow following diet and fitness tips for better results: -
A good tip is prefer vegetarian food, have 5 time meals rather. Eat yogurt, curd in mrng and evening.
You can have seafood also.
Drink 1 cup of green tea empty stomach.
breakfast of cereals, daliya, oats and egg only, with bread . 2 bananas followed by hot milk
Lunch u can have beans on bread, 1 plate dal rice or 2-3 breads with baked/ boiled vegetables
Have milk shake/ fruit cake/ banana with hot milk in evening/ sprout mix/ 2 brown breads with cheese
have light dinner, eat some salad and u can have 2-3 breads and with gravy, pulses or pasta with not much of cheese. You can use home made salsa
Drink plain hot milk with only little sugar or green tea bed time.
avoid soda/aerated drinks (mainly diet Soda), chicken, beef, pork, cheese, pizzas and junk food.
Avoid rice at night. you can treat yourself on weekend with these food, but keep activity level high on weekend
learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..
Divide muscles in 4 groups
Chest / triceps
Lower back / Shoulders (lower back: good morning, deadlifts, clean and press)
Chest / Triceps:
Bench press, dumbell Flies/ Curls (lying on bench), inclined dumbell press, pecdec
overhead dumbell tricep curl, narrow grip bench press, narrow hands push ups, dips, bending triceps dumbell curl, overhead barbell tricep curl
Shoulder press with dumbells, shoulder press with barbell backside, military press, front dumbell raises, side dumbell raises, shoulder shruggs
Squats, spot running, lunges, Calve raises, dumbell squats, leg pullies
Back / Biceps:
Pull ups, Front Pullovers, back pullovers, barbell rowing, dumbell rowing, single dumbell raises,
Biceps curl with dumbell, hammer curls, biceps curls with barbell, biceps curl with bend barbell, concentration curl, reverse curls
You can combine Abs/ wrists workout each alternatively with above muscle groups, you can do wrist curls with light dumbells, barbells, reverse curls etc. For abs you can do crunches, leg raises etc.
For 1st month make stamina and muscle strength in you. Do sets of 15-20-25 reps with light weights (reducing weights increasing reps)
You will become lean and well shaped with above workout
Now come to gain muscle size, start with moderate heavy weight now, u will do 12-10-8 reps now (increasing weight reducing reps), if require take someone help to lift heavy weights. We call it spotting.
Please let me know if you need personalized workout plan
(Please rate my answer if you like.. and please do im me or email me when u see results and suggestions)
There IS none available to you.
Eat until you are full, and lift weights/resistance exercise to make what you have strong as possible.
You're the opposite of obese. Your brain's leptin response is very sensitive. Obese people's brains are convinced that the body is starving, so it eats and stores.
Yours makes you feel full, something they can never achieve (hence the overeating).
Neither is technically unhealthy, but fat is a sign of metabolic disaster whereas skinny is a sign of metabolic semi-perfection.
Perfection would be if you could store enough glycogen to make ther muscles you desire.
What do you want to gain? Muscles or fat?
From a medical point of view, you can gain some fat if you want but you don't particularly need to. With your BMI at 19 kg/m2 you're essentially on the flat portion of the risk curve: if you increase your fat percentage by 1 or even 3 kg/m2 of fat your health will barely improve.
If you do want to gain some fat, the most efficient would be to eat a lot of fat(lipids). First because it's a very dense source of calories, and you can put a lot of calories into your stomach before it gets full. Secondly because a large part of the dietary fat eaten in the context of a large calorie surplus will turn into body fat, while our carbs-to-fat conversion is limited to small quantities.
If you want to gain muscle, then you need a balanced diet, only insisting on a bit more proteins than usually. And you typically want to cut it into many small meals, bringing the protein little by little. Then you have to exercise in the same time. Only eating more (or more proteins) or only exercising is not going to do much, it only works when the two are combined.
If you are trying to gain weight, you have to do it the right way. You can't pig out on junk food. You should eat more starchy vegetables, fruit, and whole grains along with proteins.
Each night before you go to bed take 2 cups of your favoite milk, (i like soy milk), 2 bananas, 2 - 4 tbsp of peanut butter, 2 tbsp of ground flax seed, and you can add chocolate syrup or a scoop of your favorite protein powder. Blend it. pour it into a shake bottle and store it in the frig.
Do not drink it for breakfast. instead have your regular breakfast and then take it with you. sip it on the way to work or school. sip it between classes or on breaks.
by taking hours to drink it - it won't fill you up. in fact, metabolically speaking it will keep you on an even keel.
It adds all kind of healthy caloriies. But if you find it challenging to finish it before the day is over - just half the recipe.