How do you gain weight while exercising?!
Question: I weigh 115 ibs and I am exercising 5x a week doing cardio and lifting small weights. I am 5'6 small frame.
I weighed 118 ibs but my family called me fat. Screw them I want to gain at least 10 more ibs.
How do I gain while I exercise?
Answers: I weigh 115 ibs and I am exercising 5x a week doing cardio and lifting small weights. I am 5'6 small frame.
I weighed 118 ibs but my family called me fat. Screw them I want to gain at least 10 more ibs.
How do I gain while I exercise?
you will gain muscle while exercising. whats better, your frame will fill out nicely and it's more dense than fat.
cut back on cardio
lift heavier wgts
eat more GOOD food
Muscle weighs more than fat, so just keep working out and you'll gain weight.
eat protein
http://answers.yahoo.com/question/index?...
eat protein. as you strength train you gain muscle mass and that is good for you. so unless your family are doctors you should follow the advice of your doctor/trainer.
good luck
Below is a link to an article that has information about how to gain weight while staying healthy.
Increase your caloric intake. And make sure to get lots of fruits and veggies and good pure proteins. Seriously try to eat up to 2,000 calories a day of good food. It is a huge amount of food but that is what you need to do with working out. You can actually eat the calorie dense bars that the rest of us dieters cannot!
You are by no means fat. Your BMI is 18.6, in the "Normal" range. This means weight-wise you're perfectly healthy. See the link for the calculator below.
Rather than doing all the cardio to burn fat, you need to focus on muscle-strengthening exercises. You'll start to build muscle. See the link for Jillian Michaels below.
protein and creatine
protein. Two hours before exercising, and two hours after. Make sure it's law-fat, or you will gain fat instead of muscle. Make sure you are sweating while exercising. Try protein shakes. Disregard the ads with muscled guys - they took hormones and steroids to look the way they do. Good luck.
OK here we go:
Weight Training:
If you are new to it, start out small and build up.
Don't be antimidated by the macho guys pumping iron at the gym. You have a right to be there too.
Ok to get started: Run about a half mile at a jog or just above a jog pace. After this find a place to stretch a bit: legs, back, torso, arms. Just easy stretches. Hold for about 20 seconds.
So now you are ready.
For a balanced body:
This is my regimine, im 2 years into HS weightlifitng and at the gym i have put on 35 lbs of pure muscle and my football coach is very happy. i went from 165 to 198 from begining of last school year to now.
When i say 8/6/4, i mean a set of 8, then a set of 6, then a set of 4. Every lift is 8/6/4 then another 8/6/4 and the a faliure set (where you add 10 lbs to each side and rep it as many times as possilbe).
I really dont know how strong you are so i can't tell you what weights to go for. You should do as much as possible while being able to compleltly finish the sets without skipping a rep.
Over time, you should gradually add weight to become stronger and bigger. when you can successfully complete the sets and not feel tired at all, add 5 lbs to each side and work on that for a while. You want to be making forward progress towards a goal you set, like how much you max-out on bench or how much muscle you put on. set realistic goals for the short term to lead into a bigger long-term goal.
MONDAY: Chest: Benchpress, chest flys, decline press
Tri's: Bench, Tri-extension (stabbing motion),
rope weights ( like a pull down towards you).
Ab's: Sit-ups, medicine ball crossovers,
decline situps with a weight.
Calf's: Toe raises
Tuesday: Biceps: curls, lat pulldowns, dumbell curls
Back: reverse sit up( lean over a ledge and raise
your top half up), Lat pull down.
Quads: Squats, leg press, lunges
Hami: Deadlifts
Wednesday: Rest up, Walk 2 miles, Hydrate and rest up.
Thursday: All of Mon and Tues workout put togethers, but not
as hard. No Faliure Sets.
Friday: Rest up, Walk 2 miles, hydrate
Sat or Sunday: Do either another Monday or Tuesday workout: whichever you need to improve on more. If even, alternate from week to week.
You can make a excel sheet with all of these for mon, tues, thurs, and weekend.
Drink lots of water (or diluted gatorade w/ 1/2 and 1/2 or G2 ) and hydrate at night and after the workout as well. After workout have 2 bottles of water and a large muscle milk ( will help protien sysnthesis in regrowing muscle fibers).
Cut Back on your carbs as well. you need about 100 max for workout days and 50 for rest days.
To get the new muscle to show, 45 min of cardio of anyknid will help shed belly fat to show your new six pack.
For athletes, adding extra conditioning in the offseason by running or even sprints to keep up the fast twitch muscle fibers.
If you are considering suplements, don't buy everything under the sun. Start out with a whey protien supplement. Have that enough times a day to get the amount of protein in grams you have a day to equal your body weight or more. For example if you weigh 150 lbs, and you normally eat 50 grams of protien a day from regular food, you need to add about 100 grams, or about 3 servings of the whey. Best whey is by muscle milk.
Incorperate music into your workout and have fun!!!!
Good luck buddy!!