i am 22 and weigh 56kg how do i increase my weight?

Answer 1

If you’re naturally thin, it may require some effort to bulk up or add curves. Your first plan of attack is your workouts. Concentrate on muscle-strengthening over fat-burning. If you’re cardio workout lasts for an hour, five days a week, for example, you might be burning more calories than you can consume in your diet. Unless you’re training for a marathon, it makes sense to cut back on your cardio. You can still maintain health benefits by doing shorter or less frequent workouts.

Next, add up the strength component of your routine. If you’re lifting light weights, go heavier so that your muscles are stimulated to add more mass. If you’re not lifting weights at all, do. You don't have to kill yourself, but you must subject your body to out-of-the-ordinary stress each workout to grow muscle and to gain weight. Start with general exercises such as Squats , Lunges and upper body moves like Biceps curls Bench press , Push-ups and Shoulder Press presses using 5-15 pound dumbbells. Do one to three sets of 6-10 repetitions of each exercise.

Keep in mind that the first 12 weeks of strength training won’t make your muscles bigger or curvier. You’ll increase your strength, but it’s mainly from the muscles learning to contract more efficiently. After this initial three month period, provided that you are continuing to vary your exercises and increasing the amount of resistance, your muscles will increase their protein content, giving more shape to your body parts.

There's a tendency for a thinner person to look extremely ‘defined’ or ‘cut’ from even a little bit of muscle training. This is because without much body fat to soften the curves, every sinew of your muscles will show through. You may also look ‘veiny’ for this reason. The solution? Increase your body fat a little to fill in the gaps.

When it comes to your diet, it can sometimes be difficult to force yourself to eat more. But nutritionists recommend trying to eat an extra 300-500 calories a day. You can do this by adding a little bit more food to each of your regular meals, or snacking more often. Eat higher calorie foods and add more complex carbohydrates to your diet such as grains and beans, especially if you're exercising more.

Answer 2

Weight is depends on height. You are 22 and weigh 56kg that seems to be ok.
but check with you height also.

Answer 3

Drink Ensure Plus or Ensure HIgh Protein. Http://www.ensure.com

Answer 4

dude i have the same problem I'm 28 and i am only 7 stone somit so i totally sympathize with ya i just accepted that I'm not gonna be any bigger and the depression has stopped and always thinking of food has stopped so just see you doc ask him and see wot he says...

Answer 5

why do u want to increase your weight? to me it sounds norma, and it will increase by itself with years. i strongly suggest u don't do anything, u might overtry and then u will ask how can u decrease your weight. which is much harder