I am 21 years old, and I weigh 45 kg. How can I increase my body weight?
I want to share my real life experience with you ..I hope this will help you . I am 5'9 and in first year of my college i was 51 Kg . I was too much skinny and always dreaming about gaining some good weight ..Its not like i was eating less but due to my fast metabolism it was not getting it into my muscles . Then after lot of research over internet i managed to gain some good amount weight (around 12 Kg ) in two years .Good weight means most of them are muscles not fats.So for this you need :Take small but multiple meals (5-6 meals a day)- Should be rich in protein, carbs and healthy fats.Weight training ( 3 days a week ) - Do compound exercise like bench press , squats , Dumbbell press etc. If you do not have a gym membership do push ups ,pull ups , crunches etc.Take heavy breakfast. Consume 600 more calories than your BMI requires.Home made weight gain shake - 250 ml milk + 1 table spoon peanut butter + one cup powdered oats + 1 table spoon extra virgin olive oil +1 banana + 1 scoop whey protein (optional) you can take this in early morning. this will contains around 700 -900 calories and around 30 gm of protein ,carbs and healthy fats.7 to 8 hours continuous sleepMotivational workout music helps a lot during workouts.You will find lots of free muscle building program online they will give you lot of information.Being consistent: Its the most important thing. You need to be motivated for this. I hope you will gain some good amount of weight.
I'm 17 year old my height is 5 feet 4 inch and my weight 50 kg what should I do to gain weight?
Well you are on the same page I was 4 years back. Read out how I transformed. It may motivate you as well.When I left Delhi for pursuing 4 yr B.Tech in Jaipur, I weighed 57kg. I won't say I was skinny but yeah I hated myself coz google said that my average weight should be 65 kg. I joined a gym out there, asked the bullshit trainer how can I gain weight. And I was told to consume bananas and gallons of milk. I was just a beginner and trusted him like hell.6 months passed, I had gained 2 kgs but I got stuck at 59 kgs. I didn't know what to do and in 2nd year I took my first Universal Nutrition Mass gainer(locally called powder) I gained 4 kgs in just a few weeks. I was impressed. But next month, I didn't have money for gainer and I soon lost 4 kgs? Why did it happen? Did the trainer know? Hell with him. I decided to find out myself.The month I took my gainer, I was consuming around 4500 kcal a day. Apart from the 3000 kcal regular diet, this gainer was giving me 1500 kcal extra. So in my second month I was falling short of 1500 kcal.So I decided to keep learning. I did. I have studied various books, magazines, unfolded the science behind bodybuilding, completed my ISSA certification with 92% marks and now I educate others.If you wanna gain weight(clean bulking) go for a 3000-4000kcal diet.Split your macro nutrients as followsCarbohydrates - 50%Protein - 30%Fats - 20%Carbs = Complex carbs + simple carbsComplex carbs are those carbs which takes a couple of hours to be converted into glucose.Simple carbs instantly provide energy.Consume complex carbs all through the day. But restrict simple carbs to post workout onlyComplex carbs includeBrown bread - 1000kcal in 1 packetOats - 800 kcal in 200gBrown rice - 800 kcal in 200g cookedSweet potato..So for a 4000kcal diet, you can prepare 2000kcal carbs diet from the above options. + add white rice post workout/bananas will also workProtein-Eggs, chicken, meat for non-vegetarianPaneer, tofu, soya chunks for vegetarianPrepare a 1200kcal diet from above listed itemsFats-Peanut butterOlive oilCoconut oilCheezeAmul butterPrepare a 800kcal diet based on above productsI weigh 76 kg now.. with 15% body fat which I will shed by october.All the best!
My height is 5 ft and weight is 42 kg. I am a 25 year old female. What should be my ideal weight and proper diet chart?
WHAT IS A WEIGHT CHART?This chart determines the ideal weight for your height. The ideal weight depends upon your gender. You can check your weight against your height to see whether you fall within the ideal weight for height zone.UNDERWEIGHTYou could be underweight because of several reasons. You can work out to increase your body mass, or talk to the experts.IDEAL WEIGHTNow that you fall under this category, you must already be feeling awesome! Continue to eat a balanced diet and keep working out!OVERWEIGHTOne may be overweight due to many reasons. The most common cause is excessive body fat. Concentrate on reducing your body fat through diet & exercise!All the best
Fitness: With 40 kg weight and 5'4" height at 21 years old I am very weak and want to be a normal person. How do I build a good body?
If you want to put on some weight then focus on compound exercises - those that incorporate more than one muscle group I.e deadlifts, squats, bench press, dips etc.You will also need to consume far more calories than you normally would, there is a generally rule for skinny people trying to bulk up called the rule of two: For everything you eat, have another one - so instead of one egg, eat two, instead of two sausages, eat four and so on.I have trained all somatotypes - a somatotype has three extremes that everybody fits somewhere in between: tall and skinny (ectomorph), short and fat (endomorph), and average height but naturally muscled/ athletic (mesomorph) - and all need to be trained differently. I recently started training a friend of mine who is naturally stick thin and could not seem to put on any weight, within 2 months he had put on close to two stone. The way he did it is by doing exactly as I said above, we created a work out routine that focused mainly on compound lifts, he also doubled his daily calorific intake. If you need any help with a routine or diet plan then I would be happy to provide further details, if not then please refrain from training without proper supervision; incorrect technique can cause serious injury.If you are uncomfortable with going to your local gym then I would gladly provide some starter exercises that you can do from home with regular household equipment. Obviously it wont provide the same level of intensity and will be slower going, but with time and dedication there is no reason why you couldn't put on some muscle.Best of luck.
If your height is 5'9 how much should u weight?
Thats pefect. The average is 145, from 135-155 is average though. The scale is 100lbs at 5ft and 5 lbs for every inch, give or take ten pounds. You are actually on the thinner side or average, dont worry about your weight so much, people would die to have your figure. good luck! :D
My son is 5 years old & 15kg in weight, skinny.he refuse breakfast & snak at school. how to gain his weight.?
Talk to his Dr. about this I have the same problem with my son he is 7 and weights 43lbs but this is due to his meds for adhd so his Dr. has put him on pedisure for 3 months. He has 1 can at lunch b/c he does not eat lunch at all. Good luck