What is a good workout plan for a thin female who wishes to gain weight and mass quick??
Question:
Answers:
*1) Consume 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. Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate this formula, set goals, log your daily calorie consumption, and register your physical activities.
*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.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*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 superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. 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. Email me if you want a good indoor air purifier recommendation and if you have other questions.
*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:
Eat plenty of protein & do weight-bearing exercises.
you need to eat proteins and veggies and have lots of milk do a workout that is for gaining muscle and not for burning calories try weight lifting for arms,sit-ups for stomach and knee-lifts for thigh muscle OMG! I'm in the exact situation! I'm Asian, 5'4", and 98 lbs! And I want to gain weight too! My mom was very thin when she was young and my dad has always been very thin so it may be something in your genes. I've done a little research to see how I can gain weight fast. The main thing you have to focus on is eating foods with lots of nutrients (vitamins, protein, fiber, calcium, etc.), and eating more calories than what you burn. Remember that eating unhealthy like junk food will not help you! The workout you would probably want to do is anaerobic exercise (lifting weights and things like that) for mass building. I don't think running a lot or doing sports that have a lot of running would be good for people in our situations because that can burn a lot of calories. But you can totally still do that to be fit; just be sure to add even more calories to your diet. This is going to sound silly but my main resource for health advise is Seventeen magazines and seventeen.com. They're like the experts of teen girls! They can tell you exactly what foods you should eat and they have a lot of different workouts you could try. If you have questions, you should definitely check out the website! Well. Good luck! =D
dead lift, drink whey products
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