i want to lose wait and gain muscle
126151
join a good gym that has good weight room and personal trainers who will work with you on  a solid program.
33860
Eat meat.  Youll need the protien to build muscle.  And work out your arms chest and back 2-3 times a week.  Do high wieght / low reps (Don't do too much or you will hurt yourself) .  This will build your muslce faster.  Low weight high reps will just tone you.  It is probably best you start on machines as well because they help you keep correct form and give you more control as far as the amount of resistance.  Try doing pushups with weights on your back(start low), and look into buying a small dumbbell set.
124509
well u wanna gain nice sexy muscle mass...it makes u look alot curvier...you would do something like this\ndiet: 5 to 6 meals a day, drink lotz of water, take 2 protein shakes a day, after workout is a must with a banana!\nprotein: egg whites, chicken, tuna, fish, steak\ncomplex carbs: brown rice, yams, whole wheat breads\nveggies: asparagus, green beans, broccolie, other green veggies\nhealthy fats: olive oil, peanut butter, any type of nuts, omega 3's (fats from salmone is really good).\nworkout: maybe u can work out 5 times a week! ur workout plan would go soemthing like this:\nmonday: chest, back, shoulders\ntuesday: full body circuit workout\nwednesday: biceps, triceps\nthursday: full body circuit workout\nfriday: quads, hamstrings, calves, and glutes\nsat and sunday: rest  ......abs every other day\nemail me if u need any help...goodluck babe!
337989
You might consider the Atkins diet - lots and lots of protein to help build muscle - and maybe doing some work in construction to help build your body up.
17120
eat alot and excercise alot with weights
424408
Go to Gym get stronger and bit the shiet of your mine.
57490
I would eat a small snack before going.  Make it something with carbos in it - I have either small bowl of cherios or shake - (1/2 1/2 mixture of a little slimfast - has the carbs - and some protein shake) about 20 minutes prior.  This will give your body the imediate energy it will need.    Later after you return eat some protein -  either lean meat - soy or a whey protein shake can be good.  (I always like the protein shake with ice to make like thick ice cream treat - it's good for you but you feel like you are cheating ;)  \n\nThen it is important to weight lift.  just jogging isn't the answer - gaining muscle will help you to burn more calories - hense more fat will be burned. \n\nlater eat some protein - This protein aids in helping your muscles to repair themselves after working out.\n\nJust don't make those 1500 calories you are eating - fast food and fatty crud.  That will totally defeat the purpose.  Eat lots of Protein from lean meat and soy and lots of green veggies.  You should eat about every 3 hours.  Smaller amounts but more frequently.  This keeps your body burning the food and it doesn't think it needs to save it as stored fat.    I would eat about 1100 to 2000 calories per day.  The higher calorie days were days that I wasn't as strict about the kinds of junk I ate (like on weekends).  But You can get full on veggies and good things and keep your calories around the 1500 mark pretty easy.  You won't be starving as long as you fill up on really healthy stuff like veggies and lean meat like turkey or chicken breast.   \n\nI lost over 50 pounds following these basic rules I have told you about above  :)  Good luck!!
611561
Best way to gain muscle weight is through resistance training (weight lifting).  Get a book or a personal training so you learn the correct techniques/posture.
389195
combine the side to side sit ups with pilates or yoga. and eat well. patience is the key
164440
well pre cook your meals the night before, and put them in boxes u can take with u to work...and u have to do more working out, because  u dont want to gain fat u wanna gain sexy muscle...you would do something like this \ndiet: 5 to 6 meals a day, drink lotz of water, take 2 protein shakes a day, one shake after workout is a must with a banana!\nprotein: egg whites, chicken, tuna, fish, steak\ncomplex carbs: brown rice, yams, whole wheat breads\nveggies: asparagus, green beans, broccolie, other green veggies\nhealthy fats: olive oil, peanut butter, any type of nuts, omega 3's (fats from salmone is really good).\nworkout: maybe u can work out 5 times a week! ur workout plan would go soemthing like this:\nmonday: chest, back, shoulders\ntuesday: full body circuit workout\nwednesday: biceps, triceps\nthursday: full body circuit workout\nfriday: quads, hamstrings, calves, and glutes\nsat and sunday: rest  ......abs every other day\nemail me if u need any help...goodluck babe!
538276
You could excersise alot and run alot.  If you do that you will be losing fat but you will be gaining muscle and muscle is heavier then fat.
205500
While you are at the gym try riding the Elliptical Trainer you will lose Fat and Gain muscle at the same time depending on the level you use. You will see results quickly.
584640
There is no quick fix. For best results, you have to continue working out probably for as long as you can. If you relent, you stand the immediate risk of losing any previous gain.
240487
pray, but if u work at it hard you might see some results, i would have to disagree with the last girl about the vegitables cause u want to gain muscles in your abs, so id say go on a straight chicken breast diet, no salt, no sugar, for the 3 weeks, just water and chicken, maybe a protien shake every now and then as a meal replacement, and do alot of sit ups, maybe get a medicine ball and have someone toss it to you while you are doing your sit ups, or get some weight plates and put them on your chest while your doing sit ups lol, that just my thoughts
347751
Eat a lot of protein and do weight training every other day
376477
eat lots of protien and hit the gym. eat thiings like eggs, beans, cheese, ect.
402684
Take 6 weeks off & eat like a pig, then go back to ur work out & turn it all back into muscle quickly & u'll get real big fast.