how do i gain muscle , im a teenage girl?
im 15 years old im underweight, ive tried gaining fat but its not working so im trying to gain muscle.
Gaining muscle takes the same amount of focus and preparation as
losing weight. Some important facts about gaining muscle:
•You can’t necessarily gain muscle without gaining some fat as well.
•There are no magic foods, powders or pills that will allow you to
gain muscle and lose fat at the same time. Some people can do this
naturally (again, the genes), but most will gain some fat along with
•Your body is very different from a bodybuilder–trying to gain mass
to look like them is not the best idea. They have different muscle
fibers than you and some may even be getting a little help from
•If you’re a teenager, you’ll have a hard time changing your body
dramatically. It’s changing constantly and it will change even more as
the years pass.
•Gaining weight requires eating more and lifting more
Gaining muscle requires that you eat more calories than you burn. For
those with high metabolisms, that may seem impossible, but if you try
a few of these tricks, you’ll find that adding calories to your day is
easier than you think:
•Choose calorie-rich foods like granola, bagels, biscuits, avocados,
olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
•Add extra calories to your meals by using milk instead of water for
soups, sauces and hot cereals.
•Sprinkle powdered milk into casseroles.
•Add calorie-rich foods (like avocado, cheese and dressing) to
sandwiches and salads
•Mix beans, meat or cheese into pasta or side dishes
•Snack on yogurt, shakes, crackers and dip
•Keep a food diary for a week or so to get an idea of what you’re
eating and where you can add more calories
The trick is to add calories without adding too much saturated fat.
You can also consider downing smoothies or meal replacement shakes in
Lift, Lift, Lift
Once you get your calories under control, you need to start lifting
weights. This will help you gain more muscle and help minimize the
amount of fat you gain (although you should expect to gain some fat as
well). Folks trying to gain muscle should:
•Lift heavy. This means lifting enough weight that you can only
complete about 6-8 repetitions of each exercise. The last few reps
should be difficult–the last one should be really hard, but not
•Have longer recovery periods between sets
•Have more recovery days between workouts
•Use spotters to avoid injury
•Continue with cardio, but keep it at maintenance level–around 2-3
days of cardio a week to keep your heart in shape
•Start with a full body program 2-3 nonconsecutive days a week, if
you’re a beginner. Allow your body a few weeks to get used to lifting
weights before you tackle more intense routines.
how to lose weight and gain muscle.?
I am 14 years old. im about 6 foot. but i weight like 250 lbs. i do go to the ymca a lot to work out (weight lifting) and i am one of the strongest people in my grade. and i can only bench like 90 lbs but yet i can lift up super heavy tv’s and stuff like that super easily. but i want to know a diet and workout that will allow me to lose the fat quickly and still gain a lot of muscle so that i dont look wierd when i do lose the weight…
Eat fruit salad
How do you gain muscle without gaining bodyfat?
Im at 13% and i want to keep it below that but also gain a good amount of muscle. If it were winter time, i wouldnt worry about it so much but spring break is coming in about 6 weeks and i have to keep the bodyfat percentages at or below 10%. How do i bulk up muscle wise but keep the bodyfat down?Thanks
ps only serious answers from knowledgable ppl
Well its hard to get some serious size without gaining a little fat. You have to eat big to be big. Look around and calculate your macro totals. Eat 6-7 meals a day to get all that you need. Just keep a clean diet(while still getting you MACROs) and most of the weight should b muscle. You can also do cardio 3 times a week to burn off some of the fat. Lift weights hard and eat big. Thats the way to do it. Around spring break go into cutting phase. Eat 500 less calories a little less protein and carbs. Up the cardio. You should b good
How do you lose weight but not gain muscle?
How do you lose weight and not gain a lot of muscle? I know you gain muscle when you workout but I don’t want to have a lot.
Healthy Weight Loss Tips
Regular Exercise – It is always advisable for a person who is not in good shape or who aims to maintain or achieve a good posture to have a regular exercise. It needs some sacrifice but it helps a lot to make them more fantastic and well built.
Balanced Diet – Eating a balanced diet means taking a variety of healthy foods and drinks in moderation. This is intended to supply the nutrient demands of your body at the recommended level. This actually depends on your body’s caloric needs and level. You will always aim to obtain the most nutrients from calories by taking high-nutrient density foods.
Socialization – There are times that people who have undergone disappointments in their weight loss programs will tend to be insecure and prefer to be alone. If you are one of these individuals, I suggest that you instead socialize. Go out with your friends and hang out with some people who might be a good source of other weight loss tips. It also makes sense to ask some advice from friends who encountered the same problems. You can involve the members of your family with your plans and talk to them about your desire, they are a great help for you to reach your goals.
Self-Evaluation to Dietary Lifestyle – If there is someone who can really help you with your weight loss dilemma and problem, definitely that someone is you. If you don’t find your dietary plan working for you, then it is better to change your dietary lifestyle to know the difference and then makes some improvements. It is also helpful to monitor your weight by keeping photo before and after making some weight goals, and seeing how it works. Perform some research on the best dietary foods that help much in achieving your aim.
How do you lose weight and not gain muscle?
I don’t want to gain muscle because it will make me gain weight and not be able to fit into things. I just want to lose it and get toned a little. I don’t want a lot of muscle. But I’m scared if I run and do sit ups I’ll get muscular and look stupid.
You have to come up with some type of a reward system, this will help keep you motivated. One of the best things to do is make a contingency contract. Stating what you want to do, who will help you do it, and what do you get for doing it.
Then also try to find a well balance diet program. My friend did this one diet program where the average weight lose is 7 pounds in 9 days. It might be the thing you are looking for, I know it’s well balanced. If you want e-mail me and I can tell you more about either of these.
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