how should I train to get maximum results or what should i eat?
131806
resistance training, with some kind of weight or your body's own weight.
37485
There is only one word you need to remember: SYNERGY. There are four components that, if done all together, will get you much better results than if you did each on it's own. They are:\n\n1. Eat healthy\n2. Exercise\n3. Rest\n4. Hydration\n\nAll four are good for you by themselves, but combined, you multiple your results a 100-fold. You need to eat properly to build muscles, which will burn more calories at rest, helping you lose more fat. Your muscles need proper rest to grow. And, since they are made up of 70% water, you need to be hydrated to a proper level. Drink at least 1 gallon of water a day. It sounds like a lot, but if you carry a water bottle with you and sip on it through out the day, it is real easy.
292171
listen it seeme to me that you have a lot of initiative, and a lot of eagerness to get some results fast hu? well listen you are doing the right thing, but do it because you care about your self and not for what society really thinks..FUCK THEM!! you are beautifull, it all starts inside, now, if you really wnat me to ansewer thes, well i am into sports, first of all, you are not going to get results right away, your body has to adapt to your "new" way of life , imagine you spent 30 years in china and come to the us you are not going to adapt in three weeks, But just keep your finger on the line and DO NOT loose any hope or motivation, remember day by day by day, you will see results in about 3 months and than on your 6th you are really going to tell, get on a good diet,mornings have a good breakfast, like oatmeal, fruit is very important, luch a sandwich you make it and choose it, dinner a well balanced meal, just have a good balance, do go so meticulosly crazy about what you eat, but do it right, go to a gym and get a trainer, do a lot of cardio, really there is the real burner, close your eyes and have an image {a realistic one} of what you want to achieve, set some goals, and like i said, do not loose that motivation, knowing and taking care of your self is the greatest gift we can return to our bodies...so good luck!!
295875
Diet\nFollow a simple routin like this--\n-Have lots of milk and shakes that are rich in fat.\n-Have milk and put some ghee or hone in it.(Don't tell me it will taste bad, u hav to do it u wanna put up weight)\n-Have lots of fruits and green leafy vegetables. Bananas and spinach are a great option. Hav them in shakes and salads respectively.\n-Avoid having lemon and ginger. These extract fat and would result in sucking out that "weight".\n-Have 3 big meals and 2 small meals(snacks) in a day.\n\n____JOIN A GYM_____\nStart working out-but remember never jog or run much as it further removes fat cells. Try lifting weight. u can even use some supplement like PROTEIN X-cost Rs.150 for 200g can. It will help developing thos muscles. U can even t using body mass and creatin-these increase stamina and help increasing muscle size. REMEMBER NEVER TAKE STEROIDS, AMINOS AND INJECTIONS. THESE CAN MAKE OU LOSE FERTITY ie u will loose sperm production forever if u use them frequently.\n\nHOPE U WILL GET UR RESULTS> BEST OF LUCK AND GOODLUCK> BYE
371780
better diet, cardio exercise, and weight training
17120
eat alot and excercise alot with weights
457016
diet such as high protein.\n if you eat well you can do all you want
100052
i. Eat more calories\nDo the math. Eat larger portions and eat at least five meals a day.\n\nii. Make smart choices\nFor example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.\nEat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.\n\niii. Protein is important\nncrease your protein intake\n\niv. Snack a lot\nConsume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.\n\nv. Fluids help too\nDrink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.\n\nvi. Intensify workouts\nAerobics are great, right? Not for weight gain!\nYou need to exercise really hard and intensely to gain muscle mass\n\nii. Weights are the way to go\nFocus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.\n\nviii. Space out your workouts\n\nIf you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity.\n\nix. Creatine?\n\nx. Be consistent
200468
Yes, choose the correct foods, portion control, figure out how many calories you should consume in a day for your goal then spread them evenly throughout 6 to 9 meals a day (every 2 hours or so) and get to the gym and do cardio at least 3 times a week for a minimum of 30 minute sessions and start some form of resistance training.\n\nYou will be a Goddess in no time.
70958
eats loads of carbs and take plenty of protein ,mix eggs with milk and bananas in a blender. stick to your lifting, you may not see any bulk going on to start with but your strength will be increasing,be patient and commited. do 3 sets of any excercise say bench presses 1st set 30kilo 12 reps then increse the kilos say to 34 and lift until you cant do anymore then for your last set increase weight again. ps 30kilos was only a round figure and always make sure you have someone spotting you. Good luck
641201
The quickest way is to cut out red meats, starches, breads, sugars, alcohal, and sodas.\n\nEat veggies (salads are good), soups, and drink TONS of water. If you get hungry between a meal, drink water to fill up.\n\nIn moderation eat white meats, and fruits (fruits contain natural sugars, and that can put on weight)\n\nPractice portion control. Yes, you'll feel hungry at first, but think of your goal, and soon your stomach will start shrinking and you won't have that feeling anymore.\n\nEat 5 times a day. A small breakfast. A mid-morning snack, such as an apple. A small lunch. A mid-afternoon snack, such as carrots. A lite dinner. Do not eat any later than 7pm (6pm is better.)\n\nGo exercise for at least an hour a day, incorporating weight training. Weight training builds muscle. Muscle burns fat. You get the idea.\n\nGood luck!!
376995
You most probably are an ectomorph, so eat more. Spread your meals. Take 6 small meals a day instead of 3 big ones. The key is not to let yourself feel hungry. Eat more protein and carbs, keep the fat low, eliminate sugars. Protein supplements dont work. It's better to get your protein from white meat (chicken minus the skin), fish and half-boiled eggs (with whites). Get your carbs from rice - it's the best. Take vitamins...B..C...multivitamins and multiminerals.\nWork out with medium to heavy weights, 8 - 10 reps, 3-4 sets (not including warm-up sets) per exercise. Work your chest with supine and incline presses, back with bentover rows and chin-ups, and legs with heavy squats and forget the rest. You can forget about direct arm and shoulder exercises - your arms and shoulders get enough workout from your chest and back workouts. Try this for at least 12 weeks and you can see encouraging results. Surf the www for good nutrition tips.
213076
Firstly a suitable training plan needs to be organised, incorparating flexibility, cardiovascular and strength training.  Primarily 3-4 times a week, 45mins to 1 hour should do the job. Try to give yourself rest days between sessions to let the muscles recover and strengthen this will increase results aswell as reducing the risk of injuries.  A quality, regulated and progressive training routine linked with a good all-round diet (eat slowly till you are full) will lead to results in 4-8 weeks.  If in doubt ask at your local gym or fitness center, or buying a sports or fitness magazine is always a good step, \nMost importantly have fun.
249657
Eat healthy food, not junk. You're going for proteins and carbs, not sugars and fats. Go to the gym or Y and have a trainer work out a program for you: it should include weight training, but also some cardio to improve your general fitness. If you're really serious about this, also include some yoga and/or pilates to help accustom yourself to your new weight distribution. And NO SUPPLEMENTS!
407566
Well Joe r as a certified fitness professional I see a few glitches in your programs. First I would do a 40% carb, 40% protein, and 20% fat eating lifestyle. Your current protein intake is way to much and can be stored as fat. Or you could go for 1 gr. of protein for every pound of body weight. With your carbs and fats choose healthy choices. For your resistance training I would try a full body workout using lifts that use the most muscle mass(squats, dead lifts, bench moves, chin-ups, pull ups, etc) I would go for 3 sets of 8-12 reps. The biggest thing to remember is to work your front and back equally. Your cardio you can do the other days that involve 30 to 45 min a session; nothing longer than 60 min. Also be sure to add in a interval session once or twice a week for 20 min.(go fast for 1-2 min and then slow for 30 sec to 1 min, repeat for a total of 20 min.) And finally be sure to vary your workouts every 3 to 4 weeks and use a variety of cardio exercises. Hope you see an improvement and good luck!!
203360
This depends on your metabolism, eating and exercise habits, and, typically, gender. A short general answer is: eat more (especially complex carbohydrates and protein, c. 30% and 40% of daily intake, in five or six relatively small meals throughout the day, timed to maximize digestion 30-60 min. after workouts), and exercise regularly but with rest for major muscle groups (e.g. 1: back and biceps; 2: rest/cardio; 3: chest and triceps; 4: rest/cardio; 5: shoulders; 6: rest; 7: legs). Above all, the answer depends on your particular goals, body type, and determination. Good luck!
560336
Crunches, reverse crunches, weighted crunches. Have a healthy diet. Absorb enough protein to build muscle (Whey protein shakes help, especially if your diet sucks). Alternate with cardio every 2 days. Don't overwork yourself, it won't get you quicker results.\n\nVisit my source for some better research.\n\nWorks for me. Good luck.