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73

To gain good weight, to bulk, to add muscle, you need to: Stimulate growth by lifting heavy Provide fuel for growth by eating a lot Prioritize your goal by getting your life in order Most healthy people who do these things gain weight. Mostly muscle. 1. LIFT HEAVY Tell your body that it needs to get bigger by lifting heavy. Either buy a barbell and a ...


18

This is not true. Your body will process the food that you ingest, and if the caloric intake of the food is greater than the amount of calories burned during the ensuing exercise, you will gain weight. You can have some carbohydrates before your workout if you find that your diet doesn't supply you with enough energy to not feel weak or excessively tired ...


17

The top hits on a Google search will tell you definitively: no, muscle does not turn into fat. It's sort of true, but it's not that simple. Your muscle is always being broken down and built back up, using amino acids as building blocks. When you're weight training, there's usually more synthesis than degradation going on, so your muscles grow. When you stop ...


15

The first thing I would recommend is not using BMI to determine whether you are over or under weight. Instead go by body fat composition. That said, in order to gain weight, and not be fat you'll need to do a couple things: Eat some fat and carbs. I'm not telling you to go nuts, but this is going to help get more weight on. (more on the later) Build ...


15

You're right that a pound of fat and a pound of muscle both weigh a pound, but a pound of muscle takes up less space than a pound of fat. So, if you have the same volume of muscle and fat, the muscle will weigh more. If you're working out a lot, you may be toning up and getting smaller but still gaining weight - this is because you're converting fat to ...


13

The most tried and true method of determining if you are gaining fat or muscle is to measure yourself. Even if you don't have a caliper, you can get a flexible measuring tape anywhere they sell sewing supplies. With one of those, measure the following: Waist (at navel) Hips (at largest point) Chest (at largest point) Biceps (at middle) Thigh (for women) ...


13

No, it doesn't matter when you eat. What matters is what you eat and how much of it. I think we do best on a diet high in proteins and fats that excludes grains and refined carbs. What can matter is how often you eat. For example, some people advocate a "grazing" style where you eat throughtout the day a large number of very small meals. Others, such as ...


11

Make this website your best friend: http://www.t-nation.com/ Here's a little checklist I wrote for myself. BULKING: after figuring out calorie needs bump up the number 600-1,000 calories every single day more calories per bite add olive oil to everything big Ziploc bag fill w/ almonds, cashews, raisin, peanuts, M&Ms, snack throughout the day protein ...


10

What matters more than the time on the clock when you eat is the content and frequency. Consider the following facts about the pancreatic function: It takes 6 hours from the last carb you ate for your pancreas to switch from producing insulin to producing glucogon. Glucogon is a fat burning hormone, and is designed to maintain a minimum blood sugar, and ...


9

While on a heavy lifting program, those who are underweight and want to get bigger need to eat a large amount of food. One of the best ways to make sure that one gets enough calories each day is to drink a gallon of milk in addition to three large meals. To answer your questions individually: Is all that good for you? Milk is awesome for the body. From ...


9

You could do what I did and work a season commercial fishing. I shipped out at 135lbs (61kg) and finished the season at 165lbs (74kg). A steady diet of King Salmon and lots of hard work did me wonders. I'm much shorter (1.7m) but I've always been "wiry". If you're a slow-gainer like me you need to realize (and make peace with the fact) that you are going to ...


8

Speculating on performance in sports based on physical attributes is always difficult, there are always exceptions to whatever rule you find. My answer to your questions is split into two parts: 1) check that your weight in the the normal range for a non-athlete, this is important given your history. 2) compare your height/weight with other successful female ...


8

It might help you gain weight, but you would have to drink a lot of it. Not to mention that weight would probably be fat - not muscle. That said, why Milk and Honey? Drinking 5 bottles of Coke a day will help you gain weight as well - doesn't mean you should do it or that it's the correct or smartest thing to do. Why don't eat some food - lean beef, with ...


7

No, muscles do not actually turn into fat. "My muscle turned into fat" is a non-literal way of saying "My muscle has been replaced by fat" (which is not to say it was actively replaced, either, just that the muscle has decreased and fat has increased). In many cases fat increase and muscle mass decrease can be linked to the same cause (inactivity), so the ...


7

I highly recommend reading an account of someone who actually did the protocol for the good, bad, and the ugly. The article you cited really talked about the emotional side of things and didn't really go into any true negative side effects from a health perspective. The key components of GOMAD are: You are lifting weights to build strength. This helps ...


7

Eat more (healthily -- lean meat and vegetables). Then do multi-joint barbell exercises such as squat, deadlift and overhead press. To learn how to perform these exercises with good form, join a gym and take lessons, or at least read Mark Rippetoe's book Starting Strength. Then follow a program like StrongLifts 5x5, which is simple to learn and follow. ...


7

If you want to gain muscle and strength, then you need to Eat Don't buy into the 'hardgainer' non-sense. Calories In > Calories Expended = Weight Gain That's the simplest way I can put it. If you eat like a skinny person, you will gain weight like a skinny person (little to none). Proper nutrition is of course next but a little out of scope for ...


7

Bottom line: You can gain weight without exercise, but if you want that weight to be muscle you have to use them. If you don't want to bodybuild I understand. The idea of lifting weights for purely aesthetic reasons doesn't really appeal to me. However, there are several activities you can do that are useful, fun, and accomplish the goal you want. ...


7

Great question! As you probably expect, to get the results you're looking for, you'll need to do some work. 20 lbs is a lot of weight to gain, but it's an attainable goal! It's probably not what you want to hear, but in your first year, you shouldn't expect to put on more than 10 lbs of healthy weight. You'll need to be patient! A great way to get ...


6

By just plugging your title into Google, I got the following resources: How to gain weight on a vegetarian diet Protein in the Vegan Diet (important for muscle mass) High Calorie Vegan Foods? What are some high-calorie vegetarian meals? High Calorie diet for a vegan You'd be surprised how easy this is. In fact many grocery stores have convenience vegan ...


6

Indulge me by letting me give you a little back story. I lost a lot of weight, most of it fat. I wasn't too happy with the end result so I worked on getting back some of the muscle I lost. I started out with a program called StrongLifts 5x5. I'm not providing a link because it's creator has done some very controversial things lately and wouldn't ...


6

I know your situation very well. I'm 24 yrs old, height 5'11", and 2 months ago my weight was 63kg. Today it's 72kg, with zero fat gain. So I gained about 1kg of muscle per week. Before that I've tried gaining muscle many times, and failed just like you. People told me to simply be patient, but they were wrong. I went to the gym 2 times a week, for 30-45 ...


6

According to the Nutrition and Bodyweight section in chapter 8, you should stay on the recommended nutrition program (admittedly a bit vague; I wish he had devoted more book space to this topic) for at least 3-4 months. The fat guys should be approaching 20% by now as well, since their diet has been about the same since the beginning; but their ...


6

I've heard/read here and elsewhere that I shouldn't be doing cardio if my ultimate goal is to gain weight. Some limited cardio can be good while weight training. Cardio helps with increasing O2 circulation, strengthens your heart, and increases endurance. However, what cardio doesn't do much of is put stress on your muscles to initiate growth. Running ...


6

You are drinking flavored salt water. If it has no calories it can't make you fat but it can make you feel bloated. http://www.mayoclinic.com/health/sodium/NU00284 Mayo clinic references too much sodium can lead to water retention. So maybe in the short term it could make you retain a percent of an ounce of water in your system. Not fat but maybe ...


6

In order to understand how to pick the implements, you need to know what they are doing for you. I'll rank the implements in order of difficulty--assuming you have the same total weight, they will feel progressively less difficult: Kettlebells (KB): Because each hand is loaded separately, you have to work harder to stabilize the KB. Additionally, the KB ...


5

I would not suggest gaining that much weight in one month. You are not going to build more than 1 pound of muscle in one month which means you'll be gaining over 20 pounds in a month. That is very unhealthy! That type of weight gain will negatively effect your hormone levels...increasing your estrogen level, lowering your testosterone, and slowing your ...


5

There are 2 different questions being asked here and they are: Does hyperglycemia result in a person being thin? Why some people can't gain weight? To answer your first question, yes, it is directly connected. With low insulin levels the body isn't able to process/utilize the glucose for fuel, so it starts getting the required energy from fats. When ...


5

If you want wings (Lat muscles) the best exercise is pull ups (chin ups). You can include rows also, but don't long to far past the standard pull up. You can use the same pull up bar for leg tucks that will work on the lower abs.



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