How to gain weight and gain muscle mass in a healthy way?
I am very bad trying to commit to gym, mainly because i dont know how to exercise right . I eat well , I dont call it eating healthy , or eating right , but i do not starve myself. Can anyone help with a daily routine , and how to eat right or what types of food to eat to gain muscle mass, and at the same time eat healthy ; Thanks
I always start my morning off with 6 servings of oatmeal. I don’t know what body type you have, but I am an ectomorph who can eat 24/7 and not gain weight. My metabolism is extremely fast so I do have to eat A LOT. 6 servings of oatmeal to me is like 1 serving to most.
I do not use weight gainer shakes because they are expensive and they are loaded up on sugar. Oatmeal IS my weight gainer shake. I also drink fat-free milk, eat chicken breast, egg whites, lots of fruits throughout the day.
The only exercises I do are deadlift, squat, and bench press. They are KING in building muscle mass especially for skinny people like me. Always seek help if you are not sure how to do them properly because you can easily get injured.
Monday – Deadlift
Wednesday – Bench Press
Friday – Squat
I do a lot of warm ups with light weights and slowly go up to my 5 rep max. After I do my 5 rep max then I am done. I used to believe I had to stay in the gym to do bicep curls for 2+ hours just like all the skinny guys in the gym. Keep your exercise program simple. If you don’t want to do it like me, you should at least focus on compound exercises such as, parallel dips, shoulder press, lunges, pull-ups, etc.
How do you build muscle mass so as to look like an athlete, but not so much like a body builder ?
I want to build muscle mass so as to look like an athlete, say like Terrel Ownes of the Dallas Cowboys, or like David Beckham- chiseled body, pronounced muscles and abs; but I’m not so interested in looking like a body builder. What’s the difference between the two, and which approach should I take, or avoid?
A lot, if not, all athletes workout to build their strength and endurance which is completely opposite than a bodybuilder who works solely on muscle mass. Over time a strength workout will build mass but not as much as a bodybuilding workout and vice versa. Also bodybuilding is about having a lot less body fat.
A typical athlete with a Terrell Owens type body start really skinny like in high school. A lot of athletes in high school spend a lot of time on the field practicing skills and a little less in the weight room. The reason is because if they gain a lot of muscle weight it can slow them down if they don’t balance the two.. and yeah you know high schoolers 
.
In my opinion there are only four types of working out, strength, size, endurance, and tone. You would want to workout for size, and that means working out like a bodybuilder. You’d only look like a bodybuilder if you are highly strict on your diet and have like 0% body fat haha. Terrell Owens would have roughly 5% of body fat I think.
How to increase my weight and muscle mass ?
I have problem with my weight. Im 6 height , with 160 lbs
I haven’t been able 2 put on any weight and muscle mass so do you know any nutritionist /workout program to fix this problem ?
Hard heavy weight training using compound movments (squats, deadlifts, dips, chins bench press, cleans etc) and go on a see food diet (if you see food, eat it). Perhaps not fast food but lots of protein and carbs low fat.
muscle mass?
at my first 2 months at a gym, i lost 20 lbs, then lost a few inches off my waist. but, i checked the next 7 months, i have gained 10 lbs. but, my clothes still fit the way they fit me 7 months ago, even the belt fits exactly. i have checked my waistline, and is still the same.. is this really muscle mass? but i know this aint water weights, cause i already have cuts along my arms and chest…
What does I have cuts along my arms and chest mean? Do you lift weights? If you do then you should be able to tell if you’ve gained muscle mass by how much more you can lift. If you are just doing cardio then no it isn’t muscle and you havent progressed physically in the past 8 months. Sounds like you don’t know what your doing and you should go to a personal trainer and get him to set you on a program.
What is the quickest and safest way to gain muscle mass?
I’d like to gain strength and mass without having to do all the unhealthy things concerned with a "cut" cycle. In other words, I want to develop as much pure muscle, without gaining the fat that usually accompanies it.
10 point to the best advice…and thanks!
weight training with good cardio workouts and a lean diet rich in protiens. Avoid Breads, Dairy products and pastas, the fats carbohydrates you don’t want. You can use a mass builder protien mix like creatine.
Lots of water, no high fructose syrups, if it’s on the label it out. no Caffinated beverages, Stay away from the sugars. Lots of fruits and fiber.
Sausage is a good way to retain water to help build muscle but the down side is the fat.
Also some red meats, but not more then 5oz servings during a setting, and you will gain more muscle mass eating fish then any other meat, because of the omega 3 and 6 protiens.
Also consider some flax seed oil and a good multi vitamin.
Only wieght train every other day, and never try to power lift, lift allot or repatition, then afte a week increase weight. You get more results out of lift 20 pounds 500 times then lifting 100 pounds 10 times.
Well what are you waiting for get started, I need the points!
How can I gain a lot of muscle mass and lose fat at the same time?
I try to burn more calories than I take in, running 2 miles a day. So that burns fat. But on the other hand, I know to get big you must eat big, take in a lot of calories. I know my muscles are getting stronger, I can lift more than before; but is it possible to do both, gain muscle mass and lose fat at the same time?
"If you chase two rabbits, you will catch neither" ~Chinese Proverb
Muscle will burn fat, this is true, but even professional lifters have times where they’ll train to stop gaining muscle and cut fat. If you think you’re too fat, train to lose weight. If you think you’re okay in the fat department, but you want bigger muscles, build them up and then do a fat cutting period.
There are special diets and training regimens where you allegedly can do both, but they are very intensive and their effectiveness is still debated.
Will muscle mass be lost if one does not hit the gym at all for 2 weeks?
Someone please provide me with tips to maintain muscle mass..I wouldnt be able to hit the gym at all for 2 weeks for overseas reasons. And I have quite little time to do personal workouts like push ups as well due to tight schedules. Will I lose much muscle mass? Im looking to build muscle mass.
Kenneth,
2 weeks is quite a long time to go without any lifting. That’s about the extreme most you can take off without losing a ton of weight.. But within 14 days, you’ll most likely lose some muscle mass.
The best thing I can suggest is to eat as well as you can. This will help you maintain where you are at. Otherwise, do what you can, when you can, and try to work in some pushups whenever you have a chance. There’s bound to be an extra 30 seconds somewhere in your tight schedule, I guarantee you!
Also, I would suggest checking out: http://www.swolefitness.com
It has a lot of solid articles about fitness, workouts, nutrition and much more. Good luck and take care!
How to gain muscle mass for skinny teenagers?
Im 16, fairly skinny and want to know how to gain muscle mass, naturally, or product doesnt matter whatevers best and something that dosent take to long to give results.
Weight train + more protein = muscle mass
Best Way to Build Muscle Mass
http://www.muscleprodigy.com/
The most efficient way to gain muscle mass is to EAT! If you are training properly, you need to consume more macronutrients.
Two best times to consume a plethora of nutrients solely devoted for muscle building efforts and not fat are first thing in the morning and right around your workout.
Duration : 0:5:49
What is The Fastest Way to Build Muscle Mass?
I am 15 years old, I go to the gym once a week and I use weights in my house for half an hour 3 times a week! I am pretty toned and have relatively big muscles compared to friends etc. But I want to get larger pecks and more muscle mass on the whole of my body especially arms, abs and pecks!
Any suggestions?
Thanks, and by the way I did search for answers before posting this!
I’m no fitness guru, but I do my share of push-ups & sit-ups and can’t believe the results. I know you said you use weights, but push-ups especially will target different muscle groups.
Try googling "Perfect Pushups". I purchased them a few weeks ago and I think they give fitness tips on their website.
Good luck.
I want to lose fat and tone up my muscles without gaining muscle mass, How do i do it?
I am a relatively BIG structured guy, and i have enough muscle to look like a horse but instead i look like a hippo lol, big and strong but has way to much fat! I have enough muscle for right now but i want to focus on getting cut-up and not gain muscle mass with it! So what do i need to do to lose the fat(not the muscle) and tone up the muscles in my whole body?
The answer to your problem is food. By eating the correct foods at the correct times you can transform your body into a 24 hour fat burning machine. I could write forever on this thing about how its done, but i ill spare you the pain of reading it all. Everything you need to know is on my website so if you want to learn more about how to spare your muscle and burn off your unwanted bodyfat check out my website.
http://www.the6packsecret.com
good luck dude
How do I increase strength, muscle mass and achieve weight loss?
I’ve been hitting the gym for the past year, however not as intense as I’d like because I moved across the country. One concept I never understood is how do I increase my strength? And is it possible to build muscle mass while attempting to achieve weight loss? Currently I lift weights prior to cardio, is this the proper method?
lift weights.
=]
How would I explain to an older adult why maintaining muscle mass is important?
I am not sure how to explain why muscle mass is important to my grandparents. I want them to do strength training in order to keep their muscle but how can I explain it to them in simpler terms? Please help!
If your grandparents are concerned about it just tell them that using their muscles helps keep their bones strong which helps them not break something…strong muscles help them keep their balance better. Good muscle mass makes a difference in how the lungs and heart work. Good muscle mass reduces likelihood of using a cane, walker or wheelchair. Good muscle mass means they won’t be as dependent on others when they grow older and older. It will allow them to maintain their independence from others having to help them shower,
shop, or clean house. Good muscle mass will mean they will have the strength they need to take care of any pets they might have, pick up and hug their grandchildren, great grandchildren, etc. Good muscle mass helps burn fat calories efficiently and reduce too much weight gain — it is okay for older people to have some extra fat on them.
If your grandparents are not concerned about these things and it is you who is worried. You might want to respect their position and let them live the life they wish to live. Hopefully you will live as long as they do and will want to live how you wish regardless of how you grandchildren feel about your lifestyle.
Muscle Mass?
im 17 years old and i just began working out. i weigh about 150lbs and im just curious if theres any sort of protein or supplements that you guys use or have used that helped build muscle mass quicker. Also i plan on working out 40 minuts a day, mon-thurs. if i stay with this workout how long do you think it would take to see results?
p.s. my workout is mostly for my arms, cuz im skinny
im about 5′9 – 5′10
don’t workout 4 days straight. never do more than 2 consecutive days. your muscles grow in the rest days, not while working out. make sure you do your entire body as well, doing other parts increases the amount of growth hormone released into your system (especially legs).
look up some body building sites for some splits for workout routines.
if you do everything correctly, generally it’s around 6 weeks that you’ll notice a difference
Muscle Mass – Gain Muscle Mass Easily
http://www.MuscleBuildingShop.com
When I started out to build muscle mass many years ago, I was taught that the more I exercised, the more muscle mass I would gain. More sets, more reps and heavier weights equals more muscle mass.
After experimenting with some new muscle training advice and some new insights into over-training, I’m spending less time exercising and doing fewer sets. I’m also gaining more muscle mass than when I exercised twice as much and experiencing much less delayed onset muscle soreness.
Watch this video to find out how to build muscle mass more easily…
M. A. Green, MuscleBuildingShop@gmail.com
For reviews, articles and videos on fitness and health visit my blog at:
http://www.FitnessFactsOnline.com
Duration : 0:5:8
How do I increase my muscle mass in the arms and legs within 6 months?
Hi, I’m a male aged 19 yrs old and I am approximately 6Ft tall, I weight about 74kgs and I used to be very fit; regularly participating in athletics and sports at school but nowadays I’ve become lazier- how do I increase my muscle mass within 6 months to have a more muscly figure. Does anyone have a set regime to help me?
start weightlifting with heavy weight( heavier that what u can easily pick up)
follow this schedule
m: biceps legs abs
t: cardio
w chest shoulder abs
th: cardio
f: back triceps abs
increase your protien intake
do give proper rest to your muscles
increase yout water inkate
How much protein should intake to gain muscle mass using P90X?
I am going to start using P90X in hopes of gaining muscle mass and looking similar to the people on the infomercials. I am currently 6 feet and 170 pounds (male). I am right around 10% body fat and in pretty good shape. The one thing that I know I dont get enough of is protein. How much would you suggest to gain muscle mass during those 90 days? Also any tips on carb and fat intake would be appreciated.
As a rule of thumb consume 1 gram of protein per pound of body weight. Make sure you are consuming ample amounts of whole food proteins as well as quality whey protein! As far as your nutrition stick to a 60/20/20 mix
What is a good workout routine to gain muscle mass without any free weights?
This is my situation: I live in a dorm, and due to various reasons(price, overcrowding) I am unable to go to a gym. I am also without dumbbells for the time being. I have a very fast metabolism, and am mainly interested in gaining muscle mass. Is this possible with push-ups, sit-ups, and other simple exercises that do not utilize free weights, and if so, what would be a good routine?
Thanks in advance for all responses.
Running is best for your situation. I would follow it with push ups, dips, chin ups (if possible) and crunches. I would also increase my protein intake and eat less carbs. Don’t eliminate them, but limit them.
What exercise would increase muscle mass in the legs?
Aside from squats, and how many reps per day on average. If the technique is showed on youtube can you point me in the right direction. Does riding a stationary bike increase muscle mass if you are going at a particular rabid speed?
There are so many exercise such as Leg Extension, Lunges, One-Legged, Squat Hip Extension
If you are Beginners: Do one set of 8-12 repetitions of each exercise with light weight or no weight 2-3 times a week, with at least one day of rest between workouts
Intermediates: Do 1-2 sets of 8-12 repetitions of each exercise using light-medium weights, 2-3 times a week with at least one day of rest between workouts.
and for Advanced: Do 2-3 sets of 8-12 repetitions of each exercise, using enough weight that you can ONLY complete the desired number of steps, 2-3 times a week with at least one day of rest between workouts.
What is the best exercise program to gain muscle mass?
I am going to be starting a new diet program to lose some weight, but I am not sure what to do about my exercise program. What is the best exercise program to gain muscle mass (primarily my midsection)?
Also, any exercise DVDs are perfered, much easier.
Thank you. :]
BOWFLEX HOME GYM ITLL TURN UR FAT TO MUSCLES
Is it possible to gain new muscle mass through exercise at the age of 36?
I am 36 and I have not worked out in 15 years. I am maybe 15 pounds over my ideal weight for my height. I don’t have much in the way of muscle, and I would like to gain new muscle mass. Is it possible at my age?
Of course. A lot of professional bodybuilders are at least in their mid 30s. That’s when you have actual muscle maturity. 36 isn’t old at all when talking about muscle. You just have to have some will power and consistency. Decent muscle mass doesn’t come easy at ANY age.
Jay Cutler = 36
Lee Priest = 37
Sylvester Stallone = 62 (http://cm1.theinsider.com/media/0/344/74/sylvester-stallone-ripped.0.0.0×0.400×429.jpeg)
What does 15lbs of muscle mass look like?
Hey,
I’ve recently shot up a hell of alot and am now around 6′1 and 125ish lbs. I have little to no muscle mass, and I know that I need to gain. However I don’t want to gain weight in the form of fat tissue, how different would I look if I gained the necessary weight just as muscle. I know that this would be very difficult. Thanks.
By the way, I also have a very high metalbolism and unfortunately also anemia so that may hamper my progress.
I had way too much fat in all the embarrassing areas until I used colon cleanse, I appreciate they say that pills do not work, nevertheless they certainly worked for me, and they’ve been showcased on CNN too. There’s a free trial going on at the moment at http://zibest.myslimmingdiet.info , try it, what’s the worst that could happen?
What is the optimal way to gain strength and muscle mass at age 16?
i’ve been lifting for the last two years but, now since i started track and i am throwing shotput i’ve been hitting the gym ALOT harder. in the last 2 months i have felt a large difference but i wanna know what kind of protein supplements and training programs would best benefit me to get more muscle mass but at the same time keep athletic muscle not bulk.
A lean muscle builder would be your best bet. However a supplement will not make you stronger but only increase your size, i personally gained 40 lbs in a matter of months about a year ago as a 17 year old. Just lift and eat right and you’ll receive the gains you’re looking for
How can I gain muscle mass quickly without using steroids?
I am 5"9′ tall I weigh 168lbs and I want to gain muscle mass in my upper body (chest arms traps everything) i was wondering how I should go about doing this, what I’m really hoping for is for someone to outline a routine for me curls bench this much ect… I’ve also heard that using a heavier weight for less reps is a way to do this, but there are so many different things I’ve read, I would just like someone with experience to help me out here thank you!
here is somthing that helped me gain 15lbs of pure muscle.
do these is the same order, and do them every other day.
5 pull-ups
10 push-ups
15 Squats
repeat them 10x then you will notice differnt right after the first day.
On the days you are not doing that you can:
15 Chest Fly
10 Side Lateral Raises
15 Hammer curls
8 Triceps Kick Back
Repeat these 5x
I have asked the same question, and this is what i got for an answer, so im telling you. This is what i followed and i gain fast.