I spend about an hour every day exercising, doing jogging on the spot, sit ups, weights, etc, i have three regualr sports and i stay off junk food and chocolate etc. Yet inspite of this, i am still a Peter Crouch lookalike and two stone underweight. I want to put on more muscle mass and improve my fitness, but with all the exercise i am still a stick who gets puffed out after ten minutes of squash.
2006-07-02 03:38:41 · 13 answers · asked by Anonymous in Health ➔ Diet & Fitness
If you want to gain weight (by adding muscle mass), back off some on the aerobics, like jogging. Increase your calorie intake, and focus on weight lifting. Also, you may be over-doing it. If you don't give your body time to recover, it can't build that muscle you want. Take one day a week off - rest! On that one day, splurge on your diet a little, and put your feet up, patting yourself on the back for all your hard work the other 6 days. Make sure you're getting all the calories you need to build muscle.
Rule of thumb I've seen work for men adding muscle: 40-40-20 diet, based on 1.5 grams of protein per pound of lean body mass. Track your lean body mass, and adjust your calories upward as you add muscle. Don't skimp on your protein! And be sure to eat frequently (even if just a small protein snack), to give your growing muscles a continual source of fuel.
2006-07-02 03:58:19 · answer #1 · answered by locolady98 4 · 5⤊ 3⤋
Under weight is not as a big problem as over weight!!!!!!!!!
Any way follow sum tips.
1. Increase your liquid intake.
2. Eat foods made from Potato, cauliflower.
3. Eat more rice than wheat.
4. Eat mango and banana.
5. Take more oils and fats.
6. Eat four or five times a day.
7. Eat sweets and chocolates in between intervals of meal.
DO REMEMBER
Your diet program cannot work without better Metabolism and good Digestive System.
To improve metabolism and digestions:
I. Continue your exercise, also add gentle walk of 15 to 20 minutes only.
II. Take sugar mixed juices or liquids in sufficient quantity about 10 minutes before walk.
III. You can also take juices or light sweet foods during the walk.
2006-07-02 04:22:15 · answer #2 · answered by dr_ibad_khan 6 · 0⤊ 0⤋
Go to your local gym and get a personal trainer, who will also advise you on nutrition, if they can't help with the nutrition part see a nutrionist for that. By the way you can't change your body shape a lot by exercise, you will need cosmetic surgery for that.
2006-07-02 03:43:25 · answer #3 · answered by Mammabobbejaan 1 · 0⤊ 0⤋
Maybe you're doing the wrong kind of exercises. I would ask a professional fitness trainer for some advice.
2006-07-02 03:42:56 · answer #4 · answered by mageta8 6 · 0⤊ 0⤋
1
2017-02-20 00:57:47 · answer #5 · answered by ? 4 · 0⤊ 0⤋
You will need to eat big to get big. I suggest you research bodybuilding or fitness for an "ectomorph" body-type. Ectomorphs have a very high metabolism so they have a hard time gaining either fat or muscle.
2006-07-02 04:12:33 · answer #6 · answered by Anonymous · 0⤊ 0⤋
you need to eat every 2 hours, weather your hungry or not. lots of protein will bulk you up. Try some protein shakes.
2006-07-02 03:46:01 · answer #7 · answered by Anonymous · 0⤊ 0⤋
eat more protein, or use body building shakes to put on a bit of weight
2006-07-02 03:41:53 · answer #8 · answered by Anonymous · 0⤊ 0⤋
you have a high metabolism, you need to add more carbs to your diet, carb add weight, note do not eat carbs 4 hours before bed
2006-07-02 03:42:58 · answer #9 · answered by gilbert92405 1 · 0⤊ 0⤋
protein definatley, they have that powder stuff for shakes and smothies, that is a protein supplment and helps build mass.
2006-07-02 03:43:16 · answer #10 · answered by S Z 3 · 0⤊ 0⤋