Tired of everything
shinza2015
Posts: 17 Member
I am 18, i am 5'4 amd weigh 42 kg, I a0have been skinny all my life and now my self esteem is slowly fading ..i need to gain at least 8 kgs , even tho i set my goal for gaining 10 kgs but that's nearly impossible .
Now i want to gain weight as soon as possible , want some exercises to shape up , as for the diet i have searched for it and i m starting from today , will try to intake as much calories as i can!
Now i want to gain weight as soon as possible , want some exercises to shape up , as for the diet i have searched for it and i m starting from today , will try to intake as much calories as i can!
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Replies
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Any type of exercise will build your muscle tone. Try to find something with a social element to it such as dancing. But yoga might suit you too if you are not comfortable socially. In a yoga group you don't have to talk to anyone. I like Iyengar yoga the best. Find a good yoga teacher and you'll never want to leave. Or tai chi.
Its easier to do exercise in a group than on your own.
Food wise, eat a wide variety of whole foods. Plenty of vegetables, fruit, dried fruit, nuts and seeds, dairy, as well as things like pasta, wholegrain bread, rice and meat if you want. Eat good quality foods.
I don't think its a great idea to go eating tons of icecream and junk to put on weight fast. Just have a salad and put some good quality mayonnaise on it and some nuts and seeds in it. Put butter on your vegies. Make cheese sauce for your vegies. You see what i'm getting at. Enrich your food but keep it healthy and you will gain weight. Have dessert at the end by all means but get your nutritious foods in first.
Good luck.
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http://rippedbody.jp/how-to-bulk/ This should help.0
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Well i guess dancing is better lol
And yepp i will start making smoothies too , as for junk food i agree n0but i need to gain weight as fast as i can , and gin some fat0 -
Thanks gonna check iit out nowMycophilia wrote: »http://rippedbody.jp/how-to-bulk/ This should help.
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Patttience wrote: »Any type of exercise will build your muscle tone. Try to find something with a social element to it such as dancing. But yoga might suit you too if you are not comfortable socially. In a yoga group you don't have to talk to anyone. I like Iyengar yoga the best. Find a good yoga teacher and you'll never want to leave. Or tai chi.
Its easier to do exercise in a group than on your own.
Food wise, eat a wide variety of whole foods. Plenty of vegetables, fruit, dried fruit, nuts and seeds, dairy, as well as things like pasta, wholegrain bread, rice and meat if you want. Eat good quality foods.
I don't think its a great idea to go eating tons of icecream and junk to put on weight fast. Just have a salad and put some good quality mayonnaise on it and some nuts and seeds in it. Put butter on your vegies. Make cheese sauce for your vegies. You see what i'm getting at. Enrich your food but keep it healthy and you will gain weight. Have dessert at the end by all means but get your nutritious foods in first.
Good luck.
In order to add mass (muscle not strength), you need a program that is based off of progressive overload where your muscle tissue is broken down and subsequently built up again. While yoga and dance can be fun, I don't think you will see much mass increases unless they allow for some hypertrophy.
OP, I would read this to start
Then I would look into getting a solid workout. A lot of women tend to like lifting programs like New Rules of Lifting for Women and Strong Curves.
Expectations - regardless if you are a man or women, fat gain is inevitable. At best, we can hope the fat to muscle ratio is in favor of us, but typically with a women, it's about 75:25 (fat/muscle) gains. So for every 1 lb of weight, about a quarter will be muscle. Grant it, if you are a noob to lifting, you might see increased muscle gains.
Calories - most women lean towards a clean bulk (about 250 calories over TDEE) to try and help minimize fat gains. But if your doctor wants you to gain weight more quickly due to being underweight, then going with a dirty bulk (500 calories over TDEE) will be fine. After you bulk for several months, you can do a cut and then do another cycle if you want to see more improvement.
Macros - typically, you want about .8g -1g of protein per lb of lean body mass (for you, 70-80g will be more than enough); fat around .35-.6g per lb of lbm and the rest carbs. In all reality, while bulking carbs are king. And it doesn't matter where the carbs come from.
Many of us eat ice cream but also have a diet rich in nutrients throughout the day. The bigger and most important thing is getting enough calories. So if you struggle to get calories, especially carbs, eat ice cream if you enjoy it.0 -
Patttience wrote: »Any type of exercise will build your muscle tone. Try to find something with a social element to it such as dancing. But yoga might suit you too if you are not comfortable socially. In a yoga group you don't have to talk to anyone. I like Iyengar yoga the best. Find a good yoga teacher and you'll never want to leave. Or tai chi.
Its easier to do exercise in a group than on your own.
Food wise, eat a wide variety of whole foods. Plenty of vegetables, fruit, dried fruit, nuts and seeds, dairy, as well as things like pasta, wholegrain bread, rice and meat if you want. Eat good quality foods.
I don't think its a great idea to go eating tons of icecream and junk to put on weight fast. Just have a salad and put some good quality mayonnaise on it and some nuts and seeds in it. Put butter on your vegies. Make cheese sauce for your vegies. You see what i'm getting at. Enrich your food but keep it healthy and you will gain weight. Have dessert at the end by all means but get your nutritious foods in first.
Good luck.
In order to add mass (muscle not strength), you need a program that is based off of progressive overload where your muscle tissue is broken down and subsequently built up again. While yoga and dance can be fun, I don't think you will see much mass increases unless they allow for some hypertrophy.
OP, I would read this to start
Then I would look into getting a solid workout. A lot of women tend to like lifting programs like New Rules of Lifting for Women and Strong Curves.
Expectations - regardless if you are a man or women, fat gain is inevitable. At best, we can hope the fat to muscle ratio is in favor of us, but typically with a women, it's about 75:25 (fat/muscle) gains. So for every 1 lb of weight, about a quarter will be muscle. Grant it, if you are a noob to lifting, you might see increased muscle gains.
Calories - most women lean towards a clean bulk (about 250 calories over TDEE) to try and help minimize fat gains. But if your doctor wants you to gain weight more quickly due to being underweight, then going with a dirty bulk (500 calories over TDEE) will be fine. After you bulk for several months, you can do a cut and then do another cycle if you want to see more improvement.
Macros - typically, you want about .8g -1g of protein per lb of lean body mass (for you, 70-80g will be more than enough); fat around .35-.6g per lb of lbm and the rest carbs. In all reality, while bulking carbs are king. And it doesn't matter where the carbs come from.
Many of us eat ice cream but also have a diet rich in nutrients throughout the day. The bigger and most important thing is getting enough calories. So if you struggle to get calories, especially carbs, eat ice cream if you enjoy it.
Sprry but i am a TOTAL NOOB , i don't know a thing about all this , but i was wondering that the article you linked me was about building muscles , where i want to gain some fat , i mean , will i gain fat before jumping onto the muscles part? I am totally confused !!!0 -
shinza2015 wrote: »Patttience wrote: »Any type of exercise will build your muscle tone. Try to find something with a social element to it such as dancing. But yoga might suit you too if you are not comfortable socially. In a yoga group you don't have to talk to anyone. I like Iyengar yoga the best. Find a good yoga teacher and you'll never want to leave. Or tai chi.
Its easier to do exercise in a group than on your own.
Food wise, eat a wide variety of whole foods. Plenty of vegetables, fruit, dried fruit, nuts and seeds, dairy, as well as things like pasta, wholegrain bread, rice and meat if you want. Eat good quality foods.
I don't think its a great idea to go eating tons of icecream and junk to put on weight fast. Just have a salad and put some good quality mayonnaise on it and some nuts and seeds in it. Put butter on your vegies. Make cheese sauce for your vegies. You see what i'm getting at. Enrich your food but keep it healthy and you will gain weight. Have dessert at the end by all means but get your nutritious foods in first.
Good luck.
In order to add mass (muscle not strength), you need a program that is based off of progressive overload where your muscle tissue is broken down and subsequently built up again. While yoga and dance can be fun, I don't think you will see much mass increases unless they allow for some hypertrophy.
OP, I would read this to start
Then I would look into getting a solid workout. A lot of women tend to like lifting programs like New Rules of Lifting for Women and Strong Curves.
Expectations - regardless if you are a man or women, fat gain is inevitable. At best, we can hope the fat to muscle ratio is in favor of us, but typically with a women, it's about 75:25 (fat/muscle) gains. So for every 1 lb of weight, about a quarter will be muscle. Grant it, if you are a noob to lifting, you might see increased muscle gains.
Calories - most women lean towards a clean bulk (about 250 calories over TDEE) to try and help minimize fat gains. But if your doctor wants you to gain weight more quickly due to being underweight, then going with a dirty bulk (500 calories over TDEE) will be fine. After you bulk for several months, you can do a cut and then do another cycle if you want to see more improvement.
Macros - typically, you want about .8g -1g of protein per lb of lean body mass (for you, 70-80g will be more than enough); fat around .35-.6g per lb of lbm and the rest carbs. In all reality, while bulking carbs are king. And it doesn't matter where the carbs come from.
Many of us eat ice cream but also have a diet rich in nutrients throughout the day. The bigger and most important thing is getting enough calories. So if you struggle to get calories, especially carbs, eat ice cream if you enjoy it.
Sprry but i am a TOTAL NOOB , i don't know a thing about all this , but i was wondering that the article you linked me was about building muscles , where i want to gain some fat , i mean , will i gain fat before jumping onto the muscles part? I am totally confused !!!
1. Eat more calories - how you do it is up to you
2. Find an exercise (s) you like doing and do them
3. Be consistent
4. Be patient
5. Crack on...
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shinza2015 wrote: »Patttience wrote: »Any type of exercise will build your muscle tone. Try to find something with a social element to it such as dancing. But yoga might suit you too if you are not comfortable socially. In a yoga group you don't have to talk to anyone. I like Iyengar yoga the best. Find a good yoga teacher and you'll never want to leave. Or tai chi.
Its easier to do exercise in a group than on your own.
Food wise, eat a wide variety of whole foods. Plenty of vegetables, fruit, dried fruit, nuts and seeds, dairy, as well as things like pasta, wholegrain bread, rice and meat if you want. Eat good quality foods.
I don't think its a great idea to go eating tons of icecream and junk to put on weight fast. Just have a salad and put some good quality mayonnaise on it and some nuts and seeds in it. Put butter on your vegies. Make cheese sauce for your vegies. You see what i'm getting at. Enrich your food but keep it healthy and you will gain weight. Have dessert at the end by all means but get your nutritious foods in first.
Good luck.
In order to add mass (muscle not strength), you need a program that is based off of progressive overload where your muscle tissue is broken down and subsequently built up again. While yoga and dance can be fun, I don't think you will see much mass increases unless they allow for some hypertrophy.
OP, I would read this to start
Then I would look into getting a solid workout. A lot of women tend to like lifting programs like New Rules of Lifting for Women and Strong Curves.
Expectations - regardless if you are a man or women, fat gain is inevitable. At best, we can hope the fat to muscle ratio is in favor of us, but typically with a women, it's about 75:25 (fat/muscle) gains. So for every 1 lb of weight, about a quarter will be muscle. Grant it, if you are a noob to lifting, you might see increased muscle gains.
Calories - most women lean towards a clean bulk (about 250 calories over TDEE) to try and help minimize fat gains. But if your doctor wants you to gain weight more quickly due to being underweight, then going with a dirty bulk (500 calories over TDEE) will be fine. After you bulk for several months, you can do a cut and then do another cycle if you want to see more improvement.
Macros - typically, you want about .8g -1g of protein per lb of lean body mass (for you, 70-80g will be more than enough); fat around .35-.6g per lb of lbm and the rest carbs. In all reality, while bulking carbs are king. And it doesn't matter where the carbs come from.
Many of us eat ice cream but also have a diet rich in nutrients throughout the day. The bigger and most important thing is getting enough calories. So if you struggle to get calories, especially carbs, eat ice cream if you enjoy it.
Sprry but i am a TOTAL NOOB , i don't know a thing about all this , but i was wondering that the article you linked me was about building muscles , where i want to gain some fat , i mean , will i gain fat before jumping onto the muscles part? I am totally confused !!!
1. Eat more calories - how you do it is up to you
2. Find an exercise (s) you like doing and do them
3. Be consistent
4. Be patient
5. Crack on...
Can you list some exercises so that i can do them?
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You will automatically gain fat. But with doing a progressive load compound lifting program, you will also gain muscle. Generally, the ratio is 75% fat and 25% muscle.0
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shinza2015 wrote: »shinza2015 wrote: »Patttience wrote: »Any type of exercise will build your muscle tone. Try to find something with a social element to it such as dancing. But yoga might suit you too if you are not comfortable socially. In a yoga group you don't have to talk to anyone. I like Iyengar yoga the best. Find a good yoga teacher and you'll never want to leave. Or tai chi.
Its easier to do exercise in a group than on your own.
Food wise, eat a wide variety of whole foods. Plenty of vegetables, fruit, dried fruit, nuts and seeds, dairy, as well as things like pasta, wholegrain bread, rice and meat if you want. Eat good quality foods.
I don't think its a great idea to go eating tons of icecream and junk to put on weight fast. Just have a salad and put some good quality mayonnaise on it and some nuts and seeds in it. Put butter on your vegies. Make cheese sauce for your vegies. You see what i'm getting at. Enrich your food but keep it healthy and you will gain weight. Have dessert at the end by all means but get your nutritious foods in first.
Good luck.
In order to add mass (muscle not strength), you need a program that is based off of progressive overload where your muscle tissue is broken down and subsequently built up again. While yoga and dance can be fun, I don't think you will see much mass increases unless they allow for some hypertrophy.
OP, I would read this to start
Then I would look into getting a solid workout. A lot of women tend to like lifting programs like New Rules of Lifting for Women and Strong Curves.
Expectations - regardless if you are a man or women, fat gain is inevitable. At best, we can hope the fat to muscle ratio is in favor of us, but typically with a women, it's about 75:25 (fat/muscle) gains. So for every 1 lb of weight, about a quarter will be muscle. Grant it, if you are a noob to lifting, you might see increased muscle gains.
Calories - most women lean towards a clean bulk (about 250 calories over TDEE) to try and help minimize fat gains. But if your doctor wants you to gain weight more quickly due to being underweight, then going with a dirty bulk (500 calories over TDEE) will be fine. After you bulk for several months, you can do a cut and then do another cycle if you want to see more improvement.
Macros - typically, you want about .8g -1g of protein per lb of lean body mass (for you, 70-80g will be more than enough); fat around .35-.6g per lb of lbm and the rest carbs. In all reality, while bulking carbs are king. And it doesn't matter where the carbs come from.
Many of us eat ice cream but also have a diet rich in nutrients throughout the day. The bigger and most important thing is getting enough calories. So if you struggle to get calories, especially carbs, eat ice cream if you enjoy it.
Sprry but i am a TOTAL NOOB , i don't know a thing about all this , but i was wondering that the article you linked me was about building muscles , where i want to gain some fat , i mean , will i gain fat before jumping onto the muscles part? I am totally confused !!!
1. Eat more calories - how you do it is up to you
2. Find an exercise (s) you like doing and do them
3. Be consistent
4. Be patient
5. Crack on...
Can you list some exercises so that i can do them?
Try something like this:
Bodyweight Workout
At this point in time I think your biggest concern is eating more and generally leading a healthy, active lifestyle so if you want to do something like yoga or pilates then it's all good.0 -
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One thing at the time, and all things in order. At 42 kg (93 pounds) I think perhaps that your priority for the next few weeks should be gaining weight and establishing a balanced and highly nutritious diet. That also will give you a little time to consider what kind of exercise would support your personal goals (whatever they are, aside from gaining weight). You don't have to exercise to gain weight. You might want to walk, run or dance for cardiovascular health, or do yoga for strength and flexibility, or get into weight lifting to build more muscle. But it will be alot easier to do all of those things once you are at a healthy weight and your body is running efficiently.0
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psulemon, your post is irrelevant here and actually incorrect.
This girl needs to gain both muscle and fat. Any type of exercise will build muscle if you are eating well. I know this from personal experience. It may not make you look like a body builder but is that what the OP wants? You will also add fat if you eat more than you currently need to stay alive.
Low fat ratio in women is actually unhealthy. Long term low body fat leads to diseases such as osteoporosis, as well as infertility. So i think recommending "cutting" is not appropriate here.
Sheermoment… i think it isn't a mistake for her to start with some exercise now. She doesn't need to do it hardcore but getting fit is not a bad thing and by being active she will build more muscle more quickly, so long as she eats protein.
Shinza has your dietician told you how many calories you need to eat a day? Or don't they want you counting calories? Since you are here, i guess you are counting calories though, regardless of what they want you to do. What number have you been aiming for, if they haven't given you one.
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Patttience wrote: »psulemon, your post is irrelevant here and actually incorrect.
can you explain the irrelevance and incorrectness please?0 -
Patttience wrote: »psulemon, your post is irrelevant here and actually incorrect.
This girl needs to gain both muscle and fat. Any type of exercise will build muscle if you are eating well. I know this from personal experience. It may not make you look like a body builder but is that what the OP wants? You will also add fat if you eat more than you currently need to stay alive.
Low fat ratio in women is actually unhealthy. Long term low body fat leads to diseases such as osteoporosis, as well as infertility. So i think recommending "cutting" is not appropriate here.
Sheermoment… i think it isn't a mistake for her to start with some exercise now. She doesn't need to do it hardcore but getting fit is not a bad thing and by being active she will build more muscle more quickly, so long as she eats protein.
Shinza has your dietician told you how many calories you need to eat a day? Or don't they want you counting calories? Since you are here, i guess you are counting calories though, regardless of what they want you to do. What number have you been aiming for, if they haven't given you one.
2050+ calories in a day , i used to eat less than 1500 , but i started eating more and hit the goal yesterday !!
And you scared me there with that infertility thing
but i will improve ,fore sure.
Plus i am going to do the exercises @msf74 linked me !! Will that be okay ? I MEAN i need fat in my hip n chest area , dont wanna look like a muscular ant hahahahha0 -
i was thinking the same , like shouldn't i gain weight and do exercises when my weight is a lil bit normal, but i have read exercising makes you gain weight fast and deposits fat that you are eating in good placessheermomentum wrote: »One thing at the time, and all things in order. At 42 kg (93 pounds) I think perhaps that your priority for the next few weeks should be gaining weight and establishing a balanced and highly nutritious diet. That also will give you a little time to consider what kind of exercise would support your personal goals (whatever they are, aside from gaining weight). You don't have to exercise to gain weight. You might want to walk, run or dance for cardiovascular health, or do yoga for strength and flexibility, or get into weight lifting to build more muscle. But it will be alot easier to do all of those things once you are at a healthy weight and your body is running efficiently.
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shinza2015 wrote: »Patttience wrote: »psulemon, your post is irrelevant here and actually incorrect.
This girl needs to gain both muscle and fat. Any type of exercise will build muscle if you are eating well. I know this from personal experience. It may not make you look like a body builder but is that what the OP wants? You will also add fat if you eat more than you currently need to stay alive.
Low fat ratio in women is actually unhealthy. Long term low body fat leads to diseases such as osteoporosis, as well as infertility. So i think recommending "cutting" is not appropriate here.
Sheermoment… i think it isn't a mistake for her to start with some exercise now. She doesn't need to do it hardcore but getting fit is not a bad thing and by being active she will build more muscle more quickly, so long as she eats protein.
Shinza has your dietician told you how many calories you need to eat a day? Or don't they want you counting calories? Since you are here, i guess you are counting calories though, regardless of what they want you to do. What number have you been aiming for, if they haven't given you one.
2050+ calories in a day , i used to eat less than 1500 , but i started eating more and hit the goal yesterday !!
And you scared me there with that infertility thing but i will improve ,fore sure.
Plus i am going to do the exercises @msf74 linked me !! Will that be okay ? I MEAN i need fat in my hip n chest area , dont wanna look like a muscular ant hahahahha
Your principal goal right now is to eat more and do so on a consistent basis.
The body weight exercises I linked should be fine for you as it mixes a little cardio with resistance training. It won't be as efficient as doing say a focused weight lifting routine along with separate cardio sessions but exercise efficiency is a secondary goal. Just do what you feel comfortable doing and as you get into it and then you can consider other things.
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Thanks a bunchhhh !!!shinza2015 wrote: »Patttience wrote: »psulemon, your post is irrelevant here and actually incorrect.
This girl needs to gain both muscle and fat. Any type of exercise will build muscle if you are eating well. I know this from personal experience. It may not make you look like a body builder but is that what the OP wants? You will also add fat if you eat more than you currently need to stay alive.
Low fat ratio in women is actually unhealthy. Long term low body fat leads to diseases such as osteoporosis, as well as infertility. So i think recommending "cutting" is not appropriate here.
Sheermoment… i think it isn't a mistake for her to start with some exercise now. She doesn't need to do it hardcore but getting fit is not a bad thing and by being active she will build more muscle more quickly, so long as she eats protein.
Shinza has your dietician told you how many calories you need to eat a day? Or don't they want you counting calories? Since you are here, i guess you are counting calories though, regardless of what they want you to do. What number have you been aiming for, if they haven't given you one.
2050+ calories in a day , i used to eat less than 1500 , but i started eating more and hit the goal yesterday !!
And you scared me there with that infertility thing but i will improve ,fore sure.
Plus i am going to do the exercises @msf74 linked me !! Will that be okay ? I MEAN i need fat in my hip n chest area , dont wanna look like a muscular ant hahahahha
Your principal goal right now is to eat more and do so on a consistent basis.
The body weight exercises I linked should be fine for you as it mixes a little cardio with resistance training. It won't be as efficient as doing say a focused weight lifting routine along with separate cardio sessions but exercise efficiency is a secondary goal. Just do what you feel comfortable doing and as you get into it and then you can consider other things.
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shinza2015 wrote: »
Thanks a bunchhhh !!!shinza2015 wrote: »Patttience wrote: »psulemon, your post is irrelevant here and actually incorrect.
This girl needs to gain both muscle and fat. Any type of exercise will build muscle if you are eating well. I know this from personal experience. It may not make you look like a body builder but is that what the OP wants? You will also add fat if you eat more than you currently need to stay alive.
Low fat ratio in women is actually unhealthy. Long term low body fat leads to diseases such as osteoporosis, as well as infertility. So i think recommending "cutting" is not appropriate here.
Sheermoment… i think it isn't a mistake for her to start with some exercise now. She doesn't need to do it hardcore but getting fit is not a bad thing and by being active she will build more muscle more quickly, so long as she eats protein.
Shinza has your dietician told you how many calories you need to eat a day? Or don't they want you counting calories? Since you are here, i guess you are counting calories though, regardless of what they want you to do. What number have you been aiming for, if they haven't given you one.
2050+ calories in a day , i used to eat less than 1500 , but i started eating more and hit the goal yesterday !!
And you scared me there with that infertility thing but i will improve ,fore sure.
Plus i am going to do the exercises @msf74 linked me !! Will that be okay ? I MEAN i need fat in my hip n chest area , dont wanna look like a muscular ant hahahahha
Your principal goal right now is to eat more and do so on a consistent basis.
The body weight exercises I linked should be fine for you as it mixes a little cardio with resistance training. It won't be as efficient as doing say a focused weight lifting routine along with separate cardio sessions but exercise efficiency is a secondary goal. Just do what you feel comfortable doing and as you get into it and then you can consider other things.
No worries.
I remember being 18 and clueless myself. Man, that sucked.
It got better though.
A lot better
Good luck!
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shinza2015 wrote: »
Thanks a bunchhhh !!!shinza2015 wrote: »Patttience wrote: »psulemon, your post is irrelevant here and actually incorrect.
This girl needs to gain both muscle and fat. Any type of exercise will build muscle if you are eating well. I know this from personal experience. It may not make you look like a body builder but is that what the OP wants? You will also add fat if you eat more than you currently need to stay alive.
Low fat ratio in women is actually unhealthy. Long term low body fat leads to diseases such as osteoporosis, as well as infertility. So i think recommending "cutting" is not appropriate here.
Sheermoment… i think it isn't a mistake for her to start with some exercise now. She doesn't need to do it hardcore but getting fit is not a bad thing and by being active she will build more muscle more quickly, so long as she eats protein.
Shinza has your dietician told you how many calories you need to eat a day? Or don't they want you counting calories? Since you are here, i guess you are counting calories though, regardless of what they want you to do. What number have you been aiming for, if they haven't given you one.
2050+ calories in a day , i used to eat less than 1500 , but i started eating more and hit the goal yesterday !!
And you scared me there with that infertility thing but i will improve ,fore sure.
Plus i am going to do the exercises @msf74 linked me !! Will that be okay ? I MEAN i need fat in my hip n chest area , dont wanna look like a muscular ant hahahahha
Your principal goal right now is to eat more and do so on a consistent basis.
The body weight exercises I linked should be fine for you as it mixes a little cardio with resistance training. It won't be as efficient as doing say a focused weight lifting routine along with separate cardio sessions but exercise efficiency is a secondary goal. Just do what you feel comfortable doing and as you get into it and then you can consider other things.
No worries.
I remember being 18 and clueless myself. Man, that sucked.
It got better though.
A lot better
Good luck!
Hahaha it really does suck
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Bulk up more? Then eat calorie dense food. Including pizza and burgers. If the intention is to gain weight, calorie dense is the way to eat.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Thanks !!!Bulk up more? Then eat calorie dense food. Including pizza and burgers. If the intention is to gain weight, calorie dense is the way to eat.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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shinza2015 wrote: »
i was thinking the same , like shouldn't i gain weight and do exercises when my weight is a lil bit normal, but i have read exercising makes you gain weight fast and deposits fat that you are eating in good placessheermomentum wrote: »One thing at the time, and all things in order. At 42 kg (93 pounds) I think perhaps that your priority for the next few weeks should be gaining weight and establishing a balanced and highly nutritious diet. That also will give you a little time to consider what kind of exercise would support your personal goals (whatever they are, aside from gaining weight). You don't have to exercise to gain weight. You might want to walk, run or dance for cardiovascular health, or do yoga for strength and flexibility, or get into weight lifting to build more muscle. But it will be alot easier to do all of those things once you are at a healthy weight and your body is running efficiently.
Actually exercising doesn't make you gain weight. If you don't make up the calories you're burning during exercise you will actually be slowing your weight gain. Also, you can't control where the fat is deposited. That is determined by genetics. Just like one can't spot reduce fat you can't make fat grow in one spot.
I would suggest you focus on gain weight first! Once you're at your goal weight then start some sort of exercise program - one of your choice (whether strength training or cardio or combo). Use this time to do some research on various type of exercise programs so that when your ready you'll have a program picked out.
Good luck!0 -
Actually, what i post is extremely releveant. I was providing a plan where the girl would see both fat and muscle gains instead of just fat. Having increase muscle mass would lead to metabolic improvements (or metabolic repair) and provides for a greater basis of support for her body. Weight training specifically would address the concerns of osteoporosis as it has been shown increase lean body mass, something you wont get out of just doing cardio or dance.Patttience wrote: »psulemon, your post is irrelevant here and actually incorrect.
This girl needs to gain both muscle and fat. Any type of exercise will build muscle if you are eating well. I know this from personal experience. It may not make you look like a body builder but is that what the OP wants? You will also add fat if you eat more than you currently need to stay alive.
Low fat ratio in women is actually unhealthy. Long term low body fat leads to diseases such as osteoporosis, as well as infertility. So i think recommending "cutting" is not appropriate here.
Sheermoment… i think it isn't a mistake for her to start with some exercise now. She doesn't need to do it hardcore but getting fit is not a bad thing and by being active she will build more muscle more quickly, so long as she eats protein.
Shinza has your dietician told you how many calories you need to eat a day? Or don't they want you counting calories? Since you are here, i guess you are counting calories though, regardless of what they want you to do. What number have you been aiming for, if they haven't given you one.
You are also very wrong on looking like a body builder, especially similar to a male one. That is debunked and just straight wrong. Weight lifting, even doing a program like strong lift, wouldnt make her look like a body builder but rather will just make her strong. And if preferred, she could do a program like strong curves which is more designed to address the concerns of women, more glute work specifically. And unless she followed her bulk with a significant cut where her body fat would fall below 14% (where you get into the essential fats) then it would be a mute issue and your comment is just wrong.
And again, if the OP would work to gain 10 lbs, only about 2.5 lbs would be muscle. That means 7.5lbs of fat, which would probably be much better for her healthy than just fat.
Also, not all exercise builds muscles. They can make one stronger but unless you break down the muscle tissue, it wont be required to rebuild and grow more.
IRT cuts. This will only be done if the OP and coresponding doctors would agree but even then, most women are only going to cut to get around 16 to 18% body fat which does not put her in the range of essential fats. In most cases, it allows one to get a flat and toned stomach. But i would agree that gaining weight is the ideal here. I am providing her with a plan so when ahe gains 20 to 30 lbs its not all just fat.
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Thanks !! I will do as you suggested , because right now i am too weak for exercisesshinza2015 wrote: »
i was thinking the same , like shouldn't i gain weight and do exercises when my weight is a lil bit normal, but i have read exercising makes you gain weight fast and deposits fat that you are eating in good placessheermomentum wrote: »One thing at the time, and all things in order. At 42 kg (93 pounds) I think perhaps that your priority for the next few weeks should be gaining weight and establishing a balanced and highly nutritious diet. That also will give you a little time to consider what kind of exercise would support your personal goals (whatever they are, aside from gaining weight). You don't have to exercise to gain weight. You might want to walk, run or dance for cardiovascular health, or do yoga for strength and flexibility, or get into weight lifting to build more muscle. But it will be alot easier to do all of those things once you are at a healthy weight and your body is running efficiently.
Actually exercising doesn't make you gain weight. If you don't make up the calories you're burning during exercise you will actually be slowing your weight gain. Also, you can't control where the fat is deposited. That is determined by genetics. Just like one can't spot reduce fat you can't make fat grow in one spot.
I would suggest you focus on gain weight first! Once you're at your goal weight then start some sort of exercise program - one of your choice (whether strength training or cardio or combo). Use this time to do some research on various type of exercise programs so that when your ready you'll have a program picked out.
Good luck!
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shinza2015 wrote: »
Thanks !! I will do as you suggested , because right now i am too weak for exercisesshinza2015 wrote: »
i was thinking the same , like shouldn't i gain weight and do exercises when my weight is a lil bit normal, but i have read exercising makes you gain weight fast and deposits fat that you are eating in good placessheermomentum wrote: »One thing at the time, and all things in order. At 42 kg (93 pounds) I think perhaps that your priority for the next few weeks should be gaining weight and establishing a balanced and highly nutritious diet. That also will give you a little time to consider what kind of exercise would support your personal goals (whatever they are, aside from gaining weight). You don't have to exercise to gain weight. You might want to walk, run or dance for cardiovascular health, or do yoga for strength and flexibility, or get into weight lifting to build more muscle. But it will be alot easier to do all of those things once you are at a healthy weight and your body is running efficiently.
Actually exercising doesn't make you gain weight. If you don't make up the calories you're burning during exercise you will actually be slowing your weight gain. Also, you can't control where the fat is deposited. That is determined by genetics. Just like one can't spot reduce fat you can't make fat grow in one spot.
I would suggest you focus on gain weight first! Once you're at your goal weight then start some sort of exercise program - one of your choice (whether strength training or cardio or combo). Use this time to do some research on various type of exercise programs so that when your ready you'll have a program picked out.
Good luck!
Just gradually build up. Start with some body weight training and some walking and once you get strong add in weights. You never have to go all out at once. It takes time and patience to get where you need to go.0 -
shinza2015 wrote: »
Thanks !! I will do as you suggested , because right now i am too weak for exercisesshinza2015 wrote: »
i was thinking the same , like shouldn't i gain weight and do exercises when my weight is a lil bit normal, but i have read exercising makes you gain weight fast and deposits fat that you are eating in good placessheermomentum wrote: »One thing at the time, and all things in order. At 42 kg (93 pounds) I think perhaps that your priority for the next few weeks should be gaining weight and establishing a balanced and highly nutritious diet. That also will give you a little time to consider what kind of exercise would support your personal goals (whatever they are, aside from gaining weight). You don't have to exercise to gain weight. You might want to walk, run or dance for cardiovascular health, or do yoga for strength and flexibility, or get into weight lifting to build more muscle. But it will be alot easier to do all of those things once you are at a healthy weight and your body is running efficiently.
Actually exercising doesn't make you gain weight. If you don't make up the calories you're burning during exercise you will actually be slowing your weight gain. Also, you can't control where the fat is deposited. That is determined by genetics. Just like one can't spot reduce fat you can't make fat grow in one spot.
I would suggest you focus on gain weight first! Once you're at your goal weight then start some sort of exercise program - one of your choice (whether strength training or cardio or combo). Use this time to do some research on various type of exercise programs so that when your ready you'll have a program picked out.
Good luck!
Just gradually build up. Start with some body weight training and some walking and once you get strong add in weights. You never have to go all out at once. It takes time and patience to get where you need to go.
Like body weight squats and lunges?0 -
I've been in your situation (and I'm not completely out of it yet). Get onto youtube and search 'workouts' and try some out. Your muscles will be weak right now so you need to get them a bit stronger before you can get into the heavier/harder workouts. Squats and lunges are always good so look for some workouts that include them. If you find the workout tasking, you are on the right track, in time, each workout will get easier and easier as your body adjusts to that workload.shinza2015 wrote: »Like body weight squats and lunges?
You MUST keep eating though, you need enough calories to fuel your body, fuel your workouts, allow for your muscles to build/repair and to gain body fat.
I know it's not easy when you are right at the bottom end of the scale, some of the simplest tasks can feel like hard work but you can get there. Once you get yourself to an 'average' fitness level you can focus more muscle building if that's what you'd like. I consume a lot of whole milk and peanut butter to add on the calories. I also keep bags of peanuts and pistachios laying around for snacks. Eating that much is going to feel like a workout itself for a while but the stomach will adjust too.
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Thanks , i cant drink milk right now cuz of flu but i will try to eat handful of dry fruits whenever i can
I've been in your situation (and I'm not completely out of it yet). Get onto youtube and search 'workouts' and try some out. Your muscles will be weak right now so you need to get them a bit stronger before you can get into the heavier/harder workouts. Squats and lunges are always good so look for some workouts that include them. If you find the workout tasking, you are on the right track, in time, each workout will get easier and easier as your body adjusts to that workload.shinza2015 wrote: »Like body weight squats and lunges?
You MUST keep eating though, you need enough calories to fuel your body, fuel your workouts, allow for your muscles to build/repair and to gain body fat.
I know it's not easy when you are right at the bottom end of the scale, some of the simplest tasks can feel like hard work but you can get there. Once you get yourself to an 'average' fitness level you can focus more muscle building if that's what you'd like. I consume a lot of whole milk and peanut butter to add on the calories. I also keep bags of peanuts and pistachios laying around for snacks. Eating that much is going to feel like a workout itself for a while but the stomach will adjust too.
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Talk to a dr. You have a BMI below 16. I seriously doubt that you can do any exercise, and it will be a while before this changes. Your life could be at risk if you follow some of the advice you get online. Strangers meaning well is one thing, but the advice might still be horribly wrong. Like the crazy plans of doing progressive weight lifting or cardio, when you are terribly close to being hospitalised. Based on your age and weight, either you suffer from some physical illness that needs treatment, or you are trying to recover from anorexia. You will have better luck talking to a specialist than just searching the web for tips. Talk to your dr, you need professional help. It is a great step you realise you need to change things, but you need help getting to your goal. Eating more than 2000 calories sounds like a good start, so focus on this and do not add exercise of any type until a dr tells you it is safe. And get support in real life.0
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