Good advice on gaining body mass?!
Question: Good advice on gaining body mass!?
Hi!. I'm 20 years old and still skinny, in fact i only weigh about 120 lbs at 5"7 height!. May i know some of your techniques on how to!? Like the type of diet!. I know that protein and carbs are the way to go, but i wanna know where can i get more of these with less fat and cholesterol!. And if you may, can you give me some exercises that i could do at home, cause i don't have the time for gym since i'm working on my college!. I only have a 10 kilo pair of dumbells!. (or does that mean "no way i could build up"!?) Thanks!Www@Answer-Health@Com
Answers:
There is a lot you can do!.
I work out at home, and I only use dumbells, and a device I built myself from about $20 of PVC pipe from Home Depot!.
As you know, make sure to eat enough protein, but you don't want to gain fat, so here's my suggestion:
1!. Just add a small can of tuna (or two), salmon, or chicken to your diet each day!. It's cheap, it's easy, and that is plenty of protein for you to have enough to build muscle!.
Keep in mind though, if you're not building muscle, extra protein gets converted to fat!.
Make sure to eat lots of veggies!. You CAN NOT get all the nutrients you need by taking vitamins and supplements, they're mostly a hoax!. Seriously!. So don't waste your money on all that crap!. Just eat really high quality food = raw veggies!.
Workouts:
The overall concept you MUST follow to really build muscle, is to NOT work any muscle groups two days in a row!.
The reason is this; when you work out, it rips the cells in two!. You need at least a day of rest for your body to take the nutrients in your food to rebuild those cells!.
If you work the same muscle groups over and over, right after each other, you can get ripped and defined looking, but you won't get big muscles!.
This is why you see guys who do hard physical labor, not getting big!. They're doing the same stuff over and over every day!.
I suggest TWO DAYS rest between any particular workout if possible (it's not always, but you're also gonna be skipping some days on average, so it all works out)!.
So, let's say you work your biceps, back/lats & legs on Monday, Thursday & Saturday!.
You work your chest and triceps on Tuesdays, Fridays & Sundays!.
You work your shoulders on Mondays and Wednesdays and Sundays!.
DO NOT do every type of exercise every day, or you are NOT gonna get big, period!. Trust me!.
OK, here's what you can do with what you have, and about $20 of PVC pipe:
Pushups: Chest, triceps and a bit of front shoulders!.
Do wide ones, then do narrow ones (your hands closer in, under your pecs)!.
Pullups: (Get a 2-inch PCV pipe, some rope, and tie them to rafters in your garage, or you can buy a chinup bar):
Back, lats, upper chest!. A bit of your biceps too, but you don't have to consider this your "bicep" day!.
Deep Knee Bends: Legs, butt!. Use a chair to hang onto to balance yourself!.
Curls: Biceps: - Use your dumbells!. Alternate, R, L, back & forth!. Also, do some 'Arnie Curls'!.
http://www!.youtube!.com/watch!?v=OGKix7OD5!.!.!.
(These are easier on your back, if you put your one leg up on something like a chair, and rest your elbow that you're working out with, on that knee, unlike what this guy's doing in the video)!.
Shoulders:
1!. Military Presses: Use your dumbells!. - You're pressing the dumbell straight up over your head!. I do one arm at a time, then switch to the other one!.
This does the top & front of the shoulder muscle!.
2!. Hard to explain, but you take your dumbells in each hand, bend your elbows so your arms are about between your navel and your chest, weights close to your body!. You bend SLIGHTLY forward, then lift, leading with your elbows!. This works the back of the shoulders!.
3!. Back of shoulders: Bend over at a 90 degree angle with one barbell in your hand, and the other resting on the seat of a chair!. Lift straight up, just like you're picking something up!.
IMPORTANT:
Do these CLEANLY, meaning, no jerking, swaying, or using all your body to get the weight up!.
If you have to jerk to get a weight up, you're using too much weight!.
Not only can you injure yourself doing this, but you also are not getting anywhere near the best workout, because you're not isolating that muscle group!.
It takes a while to build muscle, so be patient!
And get plenty of sleep too, because if you don't, your body can't rebuild the muscle you've broken down with working out!.
The PVC device is basically a rectangle, about 3 x 4 x however wide your grip is (measure from the middle of your shoulder to the middle of your other shoulder)!.
I do bar dips, and I also lay down on my back, and pull myself straight up - good for back of shoulders & back!.
Bar dips are GREAT for shoulder, tricep and upper chest!.
Do these more than anything, they really work!.Www@Answer-Health@Com
I work out at home, and I only use dumbells, and a device I built myself from about $20 of PVC pipe from Home Depot!.
As you know, make sure to eat enough protein, but you don't want to gain fat, so here's my suggestion:
1!. Just add a small can of tuna (or two), salmon, or chicken to your diet each day!. It's cheap, it's easy, and that is plenty of protein for you to have enough to build muscle!.
Keep in mind though, if you're not building muscle, extra protein gets converted to fat!.
Make sure to eat lots of veggies!. You CAN NOT get all the nutrients you need by taking vitamins and supplements, they're mostly a hoax!. Seriously!. So don't waste your money on all that crap!. Just eat really high quality food = raw veggies!.
Workouts:
The overall concept you MUST follow to really build muscle, is to NOT work any muscle groups two days in a row!.
The reason is this; when you work out, it rips the cells in two!. You need at least a day of rest for your body to take the nutrients in your food to rebuild those cells!.
If you work the same muscle groups over and over, right after each other, you can get ripped and defined looking, but you won't get big muscles!.
This is why you see guys who do hard physical labor, not getting big!. They're doing the same stuff over and over every day!.
I suggest TWO DAYS rest between any particular workout if possible (it's not always, but you're also gonna be skipping some days on average, so it all works out)!.
So, let's say you work your biceps, back/lats & legs on Monday, Thursday & Saturday!.
You work your chest and triceps on Tuesdays, Fridays & Sundays!.
You work your shoulders on Mondays and Wednesdays and Sundays!.
DO NOT do every type of exercise every day, or you are NOT gonna get big, period!. Trust me!.
OK, here's what you can do with what you have, and about $20 of PVC pipe:
Pushups: Chest, triceps and a bit of front shoulders!.
Do wide ones, then do narrow ones (your hands closer in, under your pecs)!.
Pullups: (Get a 2-inch PCV pipe, some rope, and tie them to rafters in your garage, or you can buy a chinup bar):
Back, lats, upper chest!. A bit of your biceps too, but you don't have to consider this your "bicep" day!.
Deep Knee Bends: Legs, butt!. Use a chair to hang onto to balance yourself!.
Curls: Biceps: - Use your dumbells!. Alternate, R, L, back & forth!. Also, do some 'Arnie Curls'!.
http://www!.youtube!.com/watch!?v=OGKix7OD5!.!.!.
(These are easier on your back, if you put your one leg up on something like a chair, and rest your elbow that you're working out with, on that knee, unlike what this guy's doing in the video)!.
Shoulders:
1!. Military Presses: Use your dumbells!. - You're pressing the dumbell straight up over your head!. I do one arm at a time, then switch to the other one!.
This does the top & front of the shoulder muscle!.
2!. Hard to explain, but you take your dumbells in each hand, bend your elbows so your arms are about between your navel and your chest, weights close to your body!. You bend SLIGHTLY forward, then lift, leading with your elbows!. This works the back of the shoulders!.
3!. Back of shoulders: Bend over at a 90 degree angle with one barbell in your hand, and the other resting on the seat of a chair!. Lift straight up, just like you're picking something up!.
IMPORTANT:
Do these CLEANLY, meaning, no jerking, swaying, or using all your body to get the weight up!.
If you have to jerk to get a weight up, you're using too much weight!.
Not only can you injure yourself doing this, but you also are not getting anywhere near the best workout, because you're not isolating that muscle group!.
It takes a while to build muscle, so be patient!
And get plenty of sleep too, because if you don't, your body can't rebuild the muscle you've broken down with working out!.
The PVC device is basically a rectangle, about 3 x 4 x however wide your grip is (measure from the middle of your shoulder to the middle of your other shoulder)!.
I do bar dips, and I also lay down on my back, and pull myself straight up - good for back of shoulders & back!.
Bar dips are GREAT for shoulder, tricep and upper chest!.
Do these more than anything, they really work!.Www@Answer-Health@Com
One important thing to get is sleep - that's when your body grows!. Make sure you're getting at least 8 hours!.
As for exercises, you can do lots of stuff at home with no equipment!. Push ups, pullups (if you have something you can pull up on), one-leg squats etc!. The dumbells are a good weight for shoulder and arm exercises probably too!.
As for diet, eat 4-5 meals per day, spread out!. Try to get something high in protein (turkey, chicken, tuna) shortly after working out!.
Drink lots of water!.
Good luck!.Www@Answer-Health@Com
As for exercises, you can do lots of stuff at home with no equipment!. Push ups, pullups (if you have something you can pull up on), one-leg squats etc!. The dumbells are a good weight for shoulder and arm exercises probably too!.
As for diet, eat 4-5 meals per day, spread out!. Try to get something high in protein (turkey, chicken, tuna) shortly after working out!.
Drink lots of water!.
Good luck!.Www@Answer-Health@Com
If the Webmaster allows, download this: http://www!.totlhealth!.com/a_new_you!.html
(A simple exercise program that shows changes in 30 days!.) You should try the Oriental section in your foodstore: Indian &/or Chinese foods are slimmers (every see many fat Chinese or East Indians!? Japanese foods are great, but expensive in USA!. AVOID fried foods (sure, they taste good!.!.!. it's that fat!)!. Drink lots of water!. Your dumbells are fine; lift 10 times in each anti-gravity direction for arms, wrists, legs (both bent & straight)!. Breathe OUT when lifting weights!. You can also stand a foot away from the corner where two walls meet; 'fall' forward with bent arms, hands on the wall!. PUSH AWAY from the wall, to standing position!. (10 reps)!.Www@Answer-Health@Com
(A simple exercise program that shows changes in 30 days!.) You should try the Oriental section in your foodstore: Indian &/or Chinese foods are slimmers (every see many fat Chinese or East Indians!? Japanese foods are great, but expensive in USA!. AVOID fried foods (sure, they taste good!.!.!. it's that fat!)!. Drink lots of water!. Your dumbells are fine; lift 10 times in each anti-gravity direction for arms, wrists, legs (both bent & straight)!. Breathe OUT when lifting weights!. You can also stand a foot away from the corner where two walls meet; 'fall' forward with bent arms, hands on the wall!. PUSH AWAY from the wall, to standing position!. (10 reps)!.Www@Answer-Health@Com
sure if you really want to gain mass is seriosly just
go to gnc or veitamin world wold be your best bet if u have ben tryin for a long time and no progress and i would say get in the gym as much as possible when ever your free ya no
if your real desprite for any thing go get a hard phisical loboring job!.Www@Answer-Health@Com
go to gnc or veitamin world wold be your best bet if u have ben tryin for a long time and no progress and i would say get in the gym as much as possible when ever your free ya no
if your real desprite for any thing go get a hard phisical loboring job!.Www@Answer-Health@Com
YOU MUST INVEST IN A WIEGHT GAINER YOU ARE MOST LIKELY A "HARDGAINER"-THE KEY TO GAINING MASS IS WORK HARD, EAT A HIGH CALORIE DIET-MAKE SURE IT IS HEALTHFUL-NOJUNKFOOD!!!,REST,AND DO NOT OVERDO YOUR TRAINING THIS IS KEY MANY HARDGAINERS DO THIS AND REALLY HURTS THEIR GAINS IF YOU HAVE ANY !? GO TO BODYBUILDING!.COM-GOODLUCK YOUR DIET SHOULD BE 50%CARBS 30%PROTIEN 20%FATWww@Answer-Health@Com
Lift weights to gain muscle!.Www@Answer-Health@Com
dead lift is the only wayWww@Answer-Health@Com
If you are trying to gain weight there are two things you need to do, first you need to eat!. Eat Eat Eat!. Seriously EAT! You need to try and get at least 1!.5 to two grams of protein per pound of body weight and as much calories in a day as you can!. EAT EVERYTHING!!!
Chicken and rice are your best friend in this situation!.
Second you need to do big musce work outs, there is no point in doing finesse toning stuff when you're trying to put on mass!.
First do your legs, when you workout legs your body automatically releases more testosterone which makes you gain muscle mass, so do squats, lunges, step ups!. Since you don't have much weight wear your back pack and hold your dumbbells when you do these!.
Second do your back, it's a big muscle! Pull ups, dead lifts, bent over dumbbell rows!.
Third your chest, Push ups, bench press, incline press and flys!.
Fourth your abs!. crunches and any variation!.
If you have the cash go buy arnold's encyclopedia of working out!. I don't remember the name off the top of my head but its amazing!.
I went from 168 to 193 last summer doing this seriously if you want mass though, eat any and everything!. Whataburger chipotle, pizza any calories are better than no calories!. But the more you eat the more you need to work out so you don't gain a lot of bad weight!.Www@Answer-Health@Com
Chicken and rice are your best friend in this situation!.
Second you need to do big musce work outs, there is no point in doing finesse toning stuff when you're trying to put on mass!.
First do your legs, when you workout legs your body automatically releases more testosterone which makes you gain muscle mass, so do squats, lunges, step ups!. Since you don't have much weight wear your back pack and hold your dumbbells when you do these!.
Second do your back, it's a big muscle! Pull ups, dead lifts, bent over dumbbell rows!.
Third your chest, Push ups, bench press, incline press and flys!.
Fourth your abs!. crunches and any variation!.
If you have the cash go buy arnold's encyclopedia of working out!. I don't remember the name off the top of my head but its amazing!.
I went from 168 to 193 last summer doing this seriously if you want mass though, eat any and everything!. Whataburger chipotle, pizza any calories are better than no calories!. But the more you eat the more you need to work out so you don't gain a lot of bad weight!.Www@Answer-Health@Com
You can do it, but you need to do some research on resistance training and how to get the best results from some dumbells!.!.!.maybe get some extra stuff at target or go to your college gym!.
One thing you can eat is lots and lots of chicken, white meat of course, and lean turkey and ham!. You can also eat lean beef, but not all the time!. Don't run all the time, do some small running warm ups once in a while, but if you really want to bulk up, running is not going to help you!.
When lifting weights, find the right FORM, there are a bunch of tards lifting way too much weight and they are doing it wrong with their backs all out of whack and it looks horrible!. You may just be starting with 10lbs, but you'd be doing it the right way and once you move up to 25-30lbs you know you did it by actually gaining muscles where you wanted to, not because you're bending your body all out of shape!
Food:
don't worry too much about fats!.!.!.I mean don't eat fast food all the time, but breaded chicken and a few baked/homemade french fries and burgers won't kill you!. The trick is you need to eat A LOT more than you're used to, and expend the extra energy by working out but not doing too much cardio (lifting still burns calories but because you're body is getting a lot of oxygen in because of slow breathing, you're more likely to burn off fat rather than muscle like runners!.!.!.look at runners vs!. body builders you know what I mean--not saying runners can't be buff!.!.it's just hard) Also, always make sure you're breathing right while lifting weights!.
Protein Shakes:
Go to GNC and maybe try some out!.!.!.most taste kinda crappy so ask for samples!. My boyfriend uses "Black Powder" for pre-workout smoothies and "Amplify" for after work out smoothies!.!.!.!.yeah it sounds like a little much!.!.!.but unless you're eating a 8oz chicken breast and lean filet mignon every meal you will need more protein and thus shakes can help!. But be careful, a lot of them are high in fat and carbs!.!.!.the ones I mentioned are not!.
Push ups, squats, lunges, pull ups and sit ups are probably all possible at home but you have to be consistent!. It is also a good idea to work out different muscles on different days:
ex: mon: legs tues: back and biceps thurs: triceps and chest
Like anything else it takes time, and you're young, so you're metabolism is probably like that of an 8 year old!.!.!.good luck and I hope even if you don't get to the size you want that you are eating and living healthier!Www@Answer-Health@Com
One thing you can eat is lots and lots of chicken, white meat of course, and lean turkey and ham!. You can also eat lean beef, but not all the time!. Don't run all the time, do some small running warm ups once in a while, but if you really want to bulk up, running is not going to help you!.
When lifting weights, find the right FORM, there are a bunch of tards lifting way too much weight and they are doing it wrong with their backs all out of whack and it looks horrible!. You may just be starting with 10lbs, but you'd be doing it the right way and once you move up to 25-30lbs you know you did it by actually gaining muscles where you wanted to, not because you're bending your body all out of shape!
Food:
don't worry too much about fats!.!.!.I mean don't eat fast food all the time, but breaded chicken and a few baked/homemade french fries and burgers won't kill you!. The trick is you need to eat A LOT more than you're used to, and expend the extra energy by working out but not doing too much cardio (lifting still burns calories but because you're body is getting a lot of oxygen in because of slow breathing, you're more likely to burn off fat rather than muscle like runners!.!.!.look at runners vs!. body builders you know what I mean--not saying runners can't be buff!.!.it's just hard) Also, always make sure you're breathing right while lifting weights!.
Protein Shakes:
Go to GNC and maybe try some out!.!.!.most taste kinda crappy so ask for samples!. My boyfriend uses "Black Powder" for pre-workout smoothies and "Amplify" for after work out smoothies!.!.!.!.yeah it sounds like a little much!.!.!.but unless you're eating a 8oz chicken breast and lean filet mignon every meal you will need more protein and thus shakes can help!. But be careful, a lot of them are high in fat and carbs!.!.!.the ones I mentioned are not!.
Push ups, squats, lunges, pull ups and sit ups are probably all possible at home but you have to be consistent!. It is also a good idea to work out different muscles on different days:
ex: mon: legs tues: back and biceps thurs: triceps and chest
Like anything else it takes time, and you're young, so you're metabolism is probably like that of an 8 year old!.!.!.good luck and I hope even if you don't get to the size you want that you are eating and living healthier!Www@Answer-Health@Com