I weigh 49kg, what can I take to increse my weight and build muscle?

Question

I eat a lot but because of my high metabolism, I lose that easily. Maybe I'm not eating the right foods .

Answer 1

Protein - a rough rule of thumb is that you need 1.5g of protein for every pound of body weight. Obviously if you weight train properly and intensely then you are going to need a bit more, but I'd be wary about having too much as it can be quite taxing on your liver.

I presume that you're weight training to gain weight. Use proper form, speed and technique. It's not how much weight you haul when you're weight training, it's how hard your muscles are working that's important. Swinging and jerking the weights around only uses momentum to get the weight moving, not the muscles. Remember, slow, controlled movements.

Try different variations to increase the intensity of your workouts - try supersets, dropsets, pyramids, 21s, pre-exhaustion. There are all sorts of things to get you to eke that bit more out of your workout.

Most important though, is to rest. Do not overwork as it can be counterproductive - you'll feel demotivated, your muscles will actually start to break down and atrophy.

Keep at it and persevere. Consistency gets you there in the end.

Answer 2

With Physical care and awareness on consumption of food and noticing the time of consumption ( idle 2hours break b/w meals) and working out atleast 4 days a week, either gymnasium or walking for cardio muscles, with this protein intake of minimum 22gms everyday either n form of vegetables( Natural Preferable), idle and positive self motivation without stopping not even for a day and work all the way as target/Goal leads to discipline of doing and working all the way for personal and physical,
Way to Start & all the best

bala

Answer 3

As it pertains to creating muscle, everybody desires to show you how to accomplish it and them all have their very own process they swear works for you. Life's too short to use them all, therefore you've to choose the types that talk for your requirements, and that resonate with you and that is Critical Bench from here https://tr.im/p2aW7
Critical Bench program will appeal to a really certain target client, therefore should you feel that that is coating up in your sweet spot, definitely provide it a chance and put it to use.
The bench press is definitely one particular exercises that may give you a ton of energy, and also form the human body so that it gets noticed. When you yourself have a solid chest, it's among the first issues that gets tested by the opposite intercourse, and it's one of the very of use muscle organizations for many sort of actions and with Critical Bench program you can get that which you want.

Answer 4

You need to protein, lots of it and frequently! The general rule is one gram of protein per pound of bodyweight. So carry on eating what you already do - just junk the sugar and fat. Make up the rest with a good quality whey protein supplement.
A good site to go to is:
www.maximuscle.co.uk
You can download tons of info etc and take a look at their products. They will also email you their newsletter etc.
Good luck!

Answer 5

The first question I would ask is how old you are? If you are still a growing kid, I wouldn't mess with your diet too much because you need everything you intake. If you are in your twenties, I would consider a protein supplement from GNC that builds body mass.

Answer 6

Have 1 to 2 intoxicating refreshments daily as an alternative to additional

Answer 7

Plenty of bread, pasta, eggs, meat, nuts. All good sources of complex carbs and protein. You can use supplemens from Healthfood shops like whey protein to build muscle.

Answer 8

Follow the 80/20 rule, which means eating clean 80 percent almost daily and indulging a little 20 percent of that time period.

Answer 9

in case you pick to construct muscle the base line is to overload the muscle lifting weights and push it previous what it truly is often used to lifting. Your objective will be to finish round 8-10 repetitions, and construct as a lot as round 2-3 gadgets. The flow itself should be sluggish and managed so the time your muscle is lower than stress (TUT) is longer. you should objective at lifting a weight the position on the 8-10th repetition you're suffering. in case you could carry out round 13-14 repetitions, you should judge upping the burden. you pick to be pushing the muscle to finish failure each and each and every time. That way the muscle ought to adapt and restoration itself better for the subsequent time you raise that weight. even as construction muscle, you'll earnings on a lifting ratio of two:2:4. In different words, the significant contraction flow (concentric) ought to very last 2 seconds, the conserving section (isometric) ought to very last 2 seconds, and the launch section (eccentric) ought to very last 4 seconds. as an celebration, in a bicep curl, the upward section, or the significant flow ought to very last 2 seconds. conserving on the accurate ought to very last 2 seconds. even as liberating on the way down you should launch sluggish and managed for the count number of four seconds. even as pondering a bench press, start up including your palms instantly. This time you start up with the launch section so decrease sluggish and managed for 4 seconds. carry purely above your chest for 2 seconds, then go back to the instantly position for the count number of two seconds before going instantly into the subsequent repetition. you'll locate that lifting weights will also burn body fat for skill besides. in spite of the indisputable fact that, in case you nevertheless overeat, the added energy will be saved as fat and also you may proceed putting on weight as fat. you should inspect your eating regimen and attempt to reduce decrease back on the perfect quantity of foodstuff you devour on a each and each day foundation. let me understand once you've any questions good success! Ben :)

Answer 10

Try increasing the amount of protien in your diet
and cutting back on sugars...

The protien will help in the building of muscle in
addition to the exercise one assumes you are
already doing ...