I'm 20 yrs old and weigh 111 pds. i want to know how to gain weight and keep it?!
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Being skinny can be a big problem because it tricks your mind into thinking you dont have to workout or eat healthy. I am a fitness pro and some of my clients with the highest blood pressure or with surprisingly high body fat were women who weighed under 110 lbs.
When you are thin thank God for your fast metabolism and then use it to your advantage. Do some type of cardio and resistance training 2-4 times a week. Eat a balanced diet and drink plenty of water, and you wont just be skinny, you will have a toned tight and super healthy body.
You always want to increase weight with muscle weight. You have to slow your metabolism a little and increase the intensity of your workouts. Honestly if you only want to gain muscle You need to up your daily calorie intake, which includes proteins fats and carbs.
Proteins will help you build muscle but dont overdo it, meaning dont go stock up on peanut butter and tuna cans. Only so much protein can be used by your body a day the rest goes undigested to a degree.
Also make sure you get your proteins from vegetables as well as meats. Yes vegetables, you would be surprised how many bodybuilders are vegetarians. Legumes (beans), Leafy green vegetables have proteins as well as whole grains (rice). When eaten in combination vegetables and whole grains containing proteins can form whats called a complete protein which is better used by your body to build muscle.
Building muscle in your workouts requires high intensity resistance training, so if you havent been lifting weights build up to it gradually. Taking longer rests between your sets will allow more muscle fibers to be built, and drink plenty of water.
As far as supplements go, everything God put on this earth for you to eat works just as well as any supplement. All supplements do is try to give you what you can get from your food and give you results you get from hard work and smart eating. Supplements have way to many side effects to be worth it.
Other Answers:
what I would say is to eat a lot of meat and work out to get muscle
You need to be doing bulk-building work outs. You know, small reps to a higher weight ratio. My husband tried many things, but was only able to gain TEN POUNDS. You may not gain much weight, but you CAN build your body up, and look mega hot. Protein is good, but only, and I repeat ONLY, if you are working out a lot. (Otherwise turns to fat. icky. Better to be gangly.)
Source(s):
Life experience as a dancer, and watching my husband.
Its a myth that eating meat or a lot of protein will help you add muscle. Its also a myth that muscle turns to fat if you don't exercise.
To gain weight you need to take in more calories than you burn. The opposite for weight loss which most fad diets hate to admit. But just taking in a bunch of calories can lead to increased fat, so you want to work out also to add muscle (unless of course if you like the pot belly look!). Power excercise, as opposed to aerobic exercise, can put on more bulk faster. Of coures ANY added muscle will give you more weight, so even running, biking and swimming can add more muscle. Just make sure you replace the calories you burn.
Eating excessive amounts of protein can lead to kidney problems. So don't go overboard on the meat and dietary supplements pushed by so many weight gaining fads.
You need to think about specifically what you want to get out of this. That may sound silly, but do you really want to be skinny with a pot belly?
The fast and binge method or the eat carbs method are likely to put on weight. but in the form of deposits of "bad" fat that are unattractive, unhealthy, and stubbornly resistant to any effort to get rid of it.
I think what you want to do is build muscle and maybe put a little bit of fat on, but very slowly.
Lifting weight will build muscle, whereas track & field tends to do more calorie burning than muscle building. So adding in weights and adding more protein to your diet should help a lot.
As for eating - eating more small QUALITY meals will put on muscle and keep any fat that gets deposited in small, healthy deposits. Eating one or two large meals a day will more likely put on bad fat.
If you do your workouts and change in eating for a month and you aren't gaining any muscle, you may want to see your doctor about it. There are some conditions that will cause this.
Here is how we process calories.
When a cell needs protein it will grab any protein available. Muscle cells need the most protein; however all cells need protein for repair and growth. If there's no protein molecule available, the cell has to wait for one to come by.
When a cell needs energy, it will grab any sugar passing by. Note that carbs turn into sugars when digested. If there is no sugar available, it will get a protein, break it down and use it for energy. If there is no protein, it will do that with a passing fat molecule.
In the meantime, fat cells will pick up available fat.
Note that proteins are actually broken down into amino acids during digestion, and fat is broken down into fatty acids (also called triglycerides), the same way that carbs are broken down into simple sugars.
If the blood sugar levels get too high, insulin is released which tells fat cells to grab passing sugars and proteins and turn them into fat for storage.
If blood sugar gets too low, the body releases a hormone that tells the fat cells to release some of the fat. Either the same hormone or another one released at the same time tell your mind that you are hungry.
This is why you want to have small meals - that keeps the blood sugars in the middle range and a steady supply of protein. And you want to not eat unnecesary fat, because it's as likely to go on as paunch as it is to go toward keeping you running.
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