i need to gain weight healthily!?
Topic: i need to gain weight healthily!?
June 25, 2019 / By Ashlie Question:
I'm 5'4'' 97pounds and still a teenager. I'm super active - basketball, softball, dance. and i really need to get stronger. my legs are too skinny and just need to gain about 8-10 pounds. What type of foods should i eat? or any tips ??
Best Answers: i need to gain weight healthily!?
Zia | 3 days ago
You want to gain weight but stay toned, right?
My best advise to you would be to lift weights. I'm not talking to look like a big buff man. Just to add some mass to your legs, etc. Toned, strong bodies are sexy. Muscle weighs more than fat so you'll be surprised at how quickly you'll gain if you stick to the weight training.
If you have a club membership or have access to the high school weight room you can achieve this.
If there's a machine called a "Smith" machine, you can use it to do squats for your legs & butt, lunges for legs & butt or use it to do bench presses for your shoulders and chest muscles. The Smith can also be used for military presses for your shoulders. There are several uses - the 3rd link below has a huge article on several different machines - there are also links for Smith machine workouts.
The Smith machine has a barbell hooked into a...frame, I guess is a way to describe it and the bar itself has safety hooks that if you are loosing control of it, you simply twist your wrists and the hooks will 'grab' a latch & the bar won't fall all the way down. You can see those hooks easily in the article in the 2nd link
It's a great machine.
These links will give you a better idea of the Smith & all the different uses. The first link tho' I don't like the illustration of the squat. The knees should NOT go past your toes when you're going into the squat or you could end up injuring yourself.
Suffice it to say, you need to use correct form with any weight-bearing workout or you're wasting your time and potentially hurting yourself. Be sure you get instruction on how to do this right.
Eat more lean protein. It doesn't have to just be meat. You can eat more nuts, beans or dairy to get the protein. But the key is if you're lifting just be sure and eat pleny of calories to feed your muscles.
Oh, and you mentioned you're a softball player. There are some very simple exercise for the rotator cuff in your shoulder that you should do since you're playing ball - 'an ounce of prevention' and all that, you know. That one doesn't involve the Smith, just some little lightweight dumbbells. It's the last link below.
I hope this helps. Good luck.
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Originally Answered: How to gain weight healthily?
brewing yeast. It has a lot of vitamin B, too. It will make you gain
weight in a week. Either buy at pharmacies, as supplement, or in any
place which specializes in brewing. Three pills a day/three tablespoons a
day - depends on the product, and you are there. Good for bones and
hair as well.
Are you exercising? If so take protein and weight gain supplements, it's much healthier than just eating lots of food. It'll pile on the calories, most of which which convert to muscle. Not sure how quickly it'll happen for you but if you're training hard in the gym probably just a couple of weeks.
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I recommend eating alot natural protein such as beans, peanuts, and peanut butter. Also drink alot of milk for the calories, protien, and calcium. Also, if you really want to gain a few pounds take a muscle mass supplement. You also must workout and start lifting those heavy weights.
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Try to consume higher dense foods/ extra serving's.
Start off by adding maybe an extra scoop of pasta to adding another snack and keep adding more and more every 1-2 day's.
Try these higher dense healthy foods:
- Complex carbs: pasta, crossionts, bagels
- Nuts/ peanut butter
- Whole dairy (nothing under 2%): E.g. milk's and yoghurts
- Cheese: cottage cheese, old cheddar, feta, cream cheese, etc...
- Granola cereal
- High fiber cearel which has added nuts and fruits
- Dried fruits over fresh fruits: e.g. raisins, cranberries, apricots, etc...
- Cream based sauses/ soups over broth/ herb/ tomatoe based (alfedo, cream of - soup)
- Added wheat germ/ powdered milk to cearel's, milk's, meals, etc...
- Added margerines/ becel's/ oils to vegetables and breads
- Fast food's ( a calorie is a calorie it really doesn't matter how you consume it: you can eat 1000 calories worth of carrots and it will do the same thing as 1000 calories worth of cake to you're body.)
- Dessert based foods (cakes, startchy foods, sweet/ salty things/ icecreams, etc...)
- Protein bars
- Protein powders/ shakes
- Chocolate bars
- Granola bars
- Lean meats (fish, chicken, ham, beef ... )
- Black olives
- Full fat salad dressing
- NOTHING LOWFAT/ FAT FREE.
I wish you the best of luck in you're weight gain
Hope i'v helped, aswell!
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Originally Answered: How can I help my boyfriend gain weight healthily?
Yes there are ways! Junk food is clearly not the solution!
Here's a good way how to build muscle and gain weight:
1. Become Stronger.
More strength is more muscle. Get into strength training. I recommend weight lifting since it allows you to start light and add weight endlessly. Start with an empty bar. Learn correct technique. Add weight each workout to keep pushing your body out of comfort zone. You can also perform calisthenics : Push-ups, Pull-ups, Reverse Crunches, etc. Switch to harder versions or add weight when they become too easy.
2. Use Free Weights.
You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are good for assistance exercises, but not for your main lifts. It's Safe, Efficient, Functional and versatile.
3. Train Your Legs.
Squats work your whole body, they're the most important exercise. You'll look totally different once you can Squat 1.5times your body-weight. That's a free weight Squat with hips coming lower than knees.
4. Get Recovery.
Pro athletes workout 5-6 times per week. But they didn't begin that way. They added workouts as they got stronger & bigger. You'll overtrain if you dive straight into their routines. As a beginner you require more recovery. Make sure you rest, sleep, drink enough water and eat properly. "Eat like a horse. Sleep like a baby. Grow like a weed".
5. Eat Whole Foods. You'll attain a lower body fat, so the muscles you've worked for show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Consume whole foods 90% of the time.
Proteins: poultry, fish, eggs, milk,
Carbs.: Brown rice, quinoa,
Veggies: tomato, salad,
Fruits: orange, apple, peers,
Fats : Olive oil, real butter, nuts, flax seeds,
6. Eat More.
You need food for energy and for muscle building & recovery. Eat Breakfasts. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 times per day . Gives your muscles a stable intake of protein, quickens muscle repair & recovery.
7. Gain Weight.
You'll never look strong weighing 140lbs at 6". No matter how much training you do. Here's the most consequential part. Eat Calorie Dense Foods. Get Stronger. Drink Whole Milk.
8. Consume Protein.
Proteins have the highest thermic effect. You need 1g protein for each pound of body-weight daily to build and maintain muscle. That's 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.
To observe an article about a system that helped me and many others gain muscles and weight click the following link: