Topic: How can i gain weight fast?
July 21, 2019 / By Cheyenne Question:
I weigh straight 100 lbs and im 5'3. Im 16 and i want to weight around 110 so my body can look older and not like a little kids body.
Amaria | 3 days ago
I also used to be tall and skinny. Here’s a good way how to build muscle and gain weight:
1. Get Stronger.
More strength is more muscle. Get into strength training. I recommend weight lifting due to the fact that it allows you to start light and add weight endlessly. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone. You can also do calisthenics : Push-ups, Pull-ups, Reverse Crunches, etc. Switch to harder versions or add weight when they become easy.
2. Use Free Weights.
You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your chief lifts. It's Safe, Efficient, Functional and versatile.
3. Train Your Legs.
Squats work your whole body, they’re the most effective exercise. You’ll look totally different once you can Squat 1.5x 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 start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump straight into their routines. As a beginner you require more recovery. Make sure you rest, sleep, drink enough water and eat correctly. “Eat like a horse. Sleep like a baby. Grow like a weed”.
5. Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve constructed show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Consume whole foods 90% of the time.
Proteins: Meat, fish, whey, eggs, milk,
Carbs.: whole grain pasta, quinoa, …
Veggies: tomato, salad, carrot, …
Fruits: Banana, apple, pineapple, peers, …
Fats : fish oil, real butter, nuts, flax seeds, …
6. Eat More.
You need food for energy and for muscle development & recovery. Eat Post Workout. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up 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 substantial part. Eat Calorie Dense Foods. Become Stronger. Drink Whole Milk.
8. Get Protein.
Proteins have the highest thermic effect. You need 1g protein per 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 every meal.
To observe an article about a program that helped me and many others gain muscles and weight enter the following link:
A few months ago, I lost 10 pounds in a week from being sick, which was very distressing to me since I was only about 130 to begin with (5'8"). I asked my mother-in-law what to do, since she's a dietitian, and she recommending increasing my protein intake pronto! But you don't want to go overboard on meats as that can give you sodium problems--peanut butter, nuts, eggs, cheese--load it up! She told me to eat an amount of peanut butter that was equivlent to the volume of my palm twice a day and it helped very quickly. Whatever you do, do NOT start loading up on junk! It probably won't make you gain weight, but it will make you gain unhealthy and unattractive fat. Working out is a good idea too (weight lifting). Good luck!
Ham, low-fat milk, meat, chicken, fish. protien shake + meal after workout. banana + complex carbs before workout. I just gained 15 pounds. NEVER let your stomach go hungry. That's the hardest part. If you wanna gain muscle then you're going to have to start doing some compound wieght exercises and less cardio. The more cardio you do the more you'll have to eat to make up for it. I completely stopped cardio for a while to gain this weight. Took me 2-3 months.
Welcome to the club im 13 and 6 foot 1. And weight 124 pounds. Last month was only 103. Just eat alot of junk food. Don't go on diet. eat foods with alot off calories all of this worked for me.
A good idea.
Increase your daily intake by a few hundred calories extra - just a muffin or something as a snack and you'll be doing fine.
If you want faster results, just add in a few more snacks.
Originally Answered: How do i lose weight fast and gain muscle fast?
To lose a lot of body fat, you need to do cardio. To gain a lot of muscle, you need to do resistance training. However, that's a very broad and sweeping answer, so let's go more in depth.
To lose fat, your best bet is roughly 20 minutes of High Intensity Interval Training followed directly by 15 - 30 minutes of less intense cardio. An example of this would be 20 minutes of alternating slow jogs (1 minute each) & increasingly fast sprints (30 seconds each), followed by 15 - 30 minutes of brisk walking.
To build muscle, you want to do circuits that work the full body or make a reasonable split. Some exercises to try include squats, deadlifts, push ups, chin ups, etc. If you're shooting for a six pack, you'll want to include renegade rows, lying straight leg lifts, planks, & side planks.
Now for diet, which is probably the most important issue in reaching your goals. First of all, try the paleo diet, you'll be stunned at the difference it makes. Next, to assist with the fat loss & calorie deficit, add 1 or 2 separated days of fasting a week (as in on those 1 or 2 days you only have water for most of the day and a healthy, well proportioned dinner). Finally, you'll want to increase water intake to flush out the excess sodium in your body.
For foods to reduce (or better yet, cut) from your diet, I'd say sugars, over-processed starches (white bread, pasta, rice, etc.). If anything you'll probably need to increase your protein intake a little as well (lean proteins such as chicken).
Hope this helps.