Gain weight...I naturally have thin ankles,wrists etc and want to gain some musc!
Question: I am 18
Answers: I am 18
1) Take a lean muscle building supplement daily that won't mess with your hormones. For example : Muscle Milk, link below.
2) Concentrate on the big 3 weight lifting exercises : squats, deadlifts and bench presses. You will get the most bang for your buck with them. Hit each of these hard once per week, and follow them up during the same workout with related/supplemental exercises : leg presses and extensions for squats day, rows and back extensions for deadlifts day and flys and dumbbells for bench presses day. See www.bodybuilders.com articles, link below.
3) Eat more, via smaller meals, more frequently. Particularly protein-rich foods such as small fish and peanut butter. Avoid junk food, particularly sweet soft drinks. Take an iron-free multivitamin.
4) Go light on the aerobics. Still important to do at least twice a week to maintain, but target lower "weight loss" heart rate rather than "cardio" and do your weights prior to any cardio exercise.
natural protein in a good diet. moderate exercise and activities and age.... sometimes it just take a while longer....
Proteins are required for building muscles, so having high protein food like eggs, milk, peanut butter, protein shakes will help. Weight training helps a person build muscles and increase body weight.