Question:
Help me gain muscle please? (I'm a girl)?
Hello! Soo.. this is kindof a long story i will try to keep it short. A year ago i weighed around 125 no i was not fat but was not fit or in shape at all i ate ****. i lost 25 pounds since then now i'm 100. The thing is i did it the wrong way at first. I'm an athlete (roller skater) so i had tons of muscle. I lost all of it! For awhile i was eating more then i was burning off which lead me to get this tiny... because really i dont think my body type is made to be this tiny. My sister is 5'1 and around 135 pounds but she is all pure muscle... she is REALLY built. I eat a pretty clean diet (ezekiel bread,whole grains,oatmeal,eggwhites,lowfat cottage cheese and yogurt,fruits and veggies,chicken tilapia and salmon,turkey,etc..) And lately ive been suffering from binge problems.. and people are saying because i'm too tiny and my body is craving food. So slowly i'm trying to eat more calories throughout my clean diet... But how would i gain muscle? I can go to the gym.. but not EVERYDAY since i have my skating practices. I was thinking of slowly starting to lift weights and use the machines at the gym with interval cardio? But if i ate more and at my skating practices would i slowly build muscle there to? And if i did at home leg workouts and abs with my own body weight could it happen? Ahh i really need help!!!!!!!!!!!! Also.. Is it okay to indulge every once in awhile? or would this hurt my progress....
Answers:
if u can make it to the gym... you need to lift weights 4-5 days a week to pack on muscle.... train for 40-60 mins a session
train each muscle once a week.... lift heavier weights 8-10 reps.. or 6-8..
4 sets an exercise.. about 3-5 different exercises per muscle
add more protien and carbs into your diet.
train abs everyother day for 5-10 mins
u should also take whey protien and glutamine.. it helps recovery
dont do too much cardio... stick more to weight training...
your skating is cardio but u can do cardio 2 a week in gym for 20-30 mins
First of all you should not listen to what people say about your weight unless your anorexia that's diffeent. If you are comfy at ur weight then atay there and g to gym when pssible or buy yourself
some 20-30 pound weights and get the yellow,red, blue bands and you can use them home. Modells carries a line of small weights and bands. This will build your muscels.