Is it possible for someone genetically skinny to gain a lot of muscle mass?
Question:
Answers:
Before you start a diet and exercise program read the following articles:
http://www.webmd.com/content/article/32/1728_81005.htm
http://www.webmd.com/content/article/101/106227.htm
http://teenadvice.about.com/cs/bodyimage/bb/teendieting.htm
The following healthy living recommendations will help you if you’re trying to gain weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Consume approximately 500 more calories then you're burning everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars - Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml
*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.
The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting - Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.
Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
Use creatine.
The real key is eating the right food... items such as Taco Bell will help you gain weight. Then you just need to convert this weight into muscle.
You're gonna have to put more effort than average to get to your goal. Keep going with the weights and proteins. You could use creatins but I don't recommand it...a lot of second effects you don't want to have.
Yes if they work out in the gym and eat some food that gains some muscle
You're in the same boat I was in.Send me a message and I'll give you my e mail for a way more detailed answer.30 lbs in two years!You don't have to be skinny.Trust me.Good for you gaining 30 pounds in that short time.Joe
You are doing the right things if you are looking to build mass. My husband is slim in build and he has managed to gain about 30-40lbs by doing the same thing that you are. However, I would suggest trying Muscle Milk after every workout. It's another type of protein drink that I know many people have had great success with. Creatine will help build mass by flooding the muscles with water and nutrients, but the effects are only temporary. To truly gain mass you need to drink about 10 glasses of water a day (to keep your muscles hydrated), 2 protein shakes a day (I recommend Muscle Milk of course); one with breakfast and one after you work out. Creatine should be used just before your workout to help metabolize your muscles properly. My brother and my husband have had great success using these methods. If you don't see some results in a couple of months, you can always go with the raw eggs, 3 a day. Just be sure the shells aren't cracked at all or you could get salmonella poisoning. I hope this helps! Good luck and Blessed Be. V-
To answer your question, YES -- it IS possible for someone who's genetically skinny to gain a lot of muscle mass. It's apparent that you already have. 30 pounds of muscle mass is a lot to gain, especially since you're just a sophomore in high school. You're still young, and not quite at the age where it's easy to gain a lot of muscle mass. Your hormonal level (testosterone) probably hasn't even reached a level that makes muscle growth optimal. Your body type is what's called an "ectoderm" meaning that you'll tend to be skinny and not put on muscle mass quickly. To overcome this, you'll have to consume higher calorie levels than other body builders would. There are actually plenty of ectoderm body builders and those with lots of muscle mass. Since you're an ectoderm, you'll have the advantage of putting on muscle without putting on much fat. Continue to eat in a healthy way and continue to work hard at the gym. You'll continue to see results!
If you'd like a good reference, and to see pictures of other ectoderms, check out Arnold Schwartzenegger's "Encyclopedia of Body Building". It's a good book for weightlifting tips, and you can find it at most bookstores.
Keep it up, and good luck!
Those criticed you were probably fat people. They were just jealous.
yes you can build up is yr determined to. his article has some great tips for building bulk that you need and some really good body building routines that will help you out.
Genetics determine type 1 and type 2 muscle fibers. Type 1 muscle fibers are smaller muscles built for endurance. Type 2 muscle fibers are larger in size and produce more force. So depending on your genetic make-up you have more type 1 muscle fibers than type 2.
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