I am a young teenager and I do some light excersice like running, a little soccer and some push ups; what shall I eat in order to grow muscles faster? and waht other excersices you recommend me?
138533
muscles are made of proteins, carbohydrates will give you energy. when exercising, avoid sugars-those are bad carbs! i suggest a bean and cheese burrito, a peanut butter sandwich, stuff like that with protein and carbs.
339749
Lots of nuts, fruits and vegetables.. try snacking on almonds. \n\nTake vitamins and work out to build muscles
643063
are you trying to stay within a weight class and add muscle? \n\nor are you happy to add muscle and move up a weight class??\n\nat your age, height and weight you do not want to diet too hard or rreally even at all  - it will slow your growth and you will have no energy to train \n\nbut i would look at maintaining the same number of calories as you eat now but add in more protein and reduce fat and carbs - this will help without reducing actual intake\n\nat the same time I would add in another hard cardio session of some sort for 45 min and another hard muscle building session for 45 min \n\nthis will very quickly (in a month)  increase your lean mass at same bodyweight\n\nhowever ideally at you age you will actually grow and add weight \n\nto do this add in around two sessions of hard heavy weights and add around 5% protein increase to your diet - you will of course move up a weight class but with much more muscle!
9624
Seems like you have a fast metabolism like me.  I think your best bet is to begin lifting weights and eating lots of protein in order to put on a little muscle.
268685
before you to anything, start running.  run, run, run, get in shape.  *stretch*  being flexible means you are more versitle to any sport you wish to attempt.  you can be muscular and flexible, but flexiblity is most important.  take stretching classes or watch videos to be able to stretch without hurting yourself.  then experiment with sports in your area.  if you like to run and sprint, try soccer.  quick reflexes can be softball, basketball.  if you have stronger lower body strength, try skiing or skating.  it also depends on where you live.  if you are 26 and have no prior athletic experience, it is not as probable that you will compete in the olympics or anything but with drive and determination, anything is possible.  good luck!
212981
Obviously, you want to gain muscle. In order to do that, you must train them using heavy resistance. The rule of thumb is, in order to gain weight, you must eat more calories than you burn. I'm willing to wager that you're a tall skinny guy, correct? So your metabolism is probably very fast and you have a hard time gaining weight. I recommend doing barbell curls and/or close-grip chin-ups (palms facing your face). Your goal is to do 3 sets of each exercise, with a weight you can handle for no more than 10 repetitions. If you can do more than 10 repetitions, add more weight. Using barbells or dumbells may be easier for you to use, in the beginning, opposed to body weight exercises like the chin-up. However, you should still try to implement the chin-up. It develops good biceps strength and size as well as good upper back stength and size. The most efficient way to gain weight, is to incorporate the squat, deadlift, and bench press. These are movements refered to as, compound movements. The reason is, they stimulate multiple muscle groups when you perform them. The more muscle you stimulate, the more growth potential you have. So eat a lot of good quality food like: rice, potatoes, green vegetables, fruit, eggs, lean meat, and nuts. Learn to read food labels to know how much energy/calories are in the foods you eat. Start eating about 3000 calories a day for the first week. If you're gaining weight, keep the calories the same until you stop. If you're not gaining weight, add 500 more calories. It's reasonable to add 1-2 lbs/.5kg-1kg per week, of body weight. Good luck!
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.
42826
90% of any exercise routine is what you eat. You don't need any of these supplements like protein shakes and creatine to get big muscles. You do have to eat correctly, though. Even though it may not be the most appetizing and tasty food, they do get balanced and healthy food in their diet.\n\nAlso, you don't need to workout for hours a day to get huge. In fact, to maximize your gains, you should keep your workout to under 1 hour.
505082
In most cases, it's not always the diet or eating healthy, but rather, in proportion. Cut back on what you eat (not starve), but eat slower and you'll find you eat less.\n\nTry cardio exercises and not do activities that may develop leg strength. If you work out and dance, are you sure it's fat you're building and not muscle? Most women who dance can gain extra weight in those areas due to muscle growth.\n\nIf you are still a teen, it may be your body's growth during this time. That's genetics.
521595
Yo kid, don't listen to these guys.  You are only 13 years old, you are one active summer away from being ripped, trust me.  Just get active, you don't need to diet, you need to start eating more.  If you start eating good stuff all day, fruit, veggies, tuna, egg whites, oatmeal, stuff like that, and start moving around a lot more you will be amazed.  Go hiking, explore around try to walk 5 miles, then increase from there, you will love it.  One time I walked 8 miles, then the next time I walked 12, then the next time I walked 19, just for fun, I got some of my family involved we had a blast.  During the 19 mile walk alone I lost 5 lbs.  During the walk I drank 4 gallons of water, it was awesome.  Always drink lots of water.  Remember it takes a long time to get fat, and it take an equally long time to lose the weight, there is NO SUCH THING AS A FAST WAY TO DO IT.  Take my advice Please, do not diet, just get active.
147754
You definately want to up your caloric intake, which it seems you are doing. Make sure you are eating more lean protein and vegetables. Keep bread and other carbs to a minumum, but you *do* need to eat them. To bulk up quick, you can try lifting heavier weighs for fewer repetitions. This doesn't burn off the fat over the muscle though. You could end up with big old muscles with a layer of fat over them. To avoid this, lifting a lighter weight (say 5 or so pounds) for MORE repetitions makes long, lean muscles. I'd also suggest an exercise ball. You can do so much with just your body, two 5 pound weights, and an exercise ball. You can try adding one of those powders from GNC. Sometimes they taste nasty so only get a little container at first to see if you like it instead of buying a huge one and possibly wasting your money because you don't use it.
537327
start running...alot.....my suggestion is if you have a treadmill or a stationary bike put it on the interval mode and go all out. try to exercise as intense as possible, this will get results faster.\n\nthe funnest and most practical way is to actually play sports. get some friends together and play volleyball if you can. if not, get some friends and play 2 on 2 pickup basketball full court.....this will really get you in shape....if you cant play b-ball, try some tennis. get a fit friend and challenge her to a game. you run alot especially back n forth which will improve your speed.\n\ntry running some sprints too.......about 40-50 yards.....at least 10 in a row with only 15-30 seconds rest in between.....\n\na healthy diet would increase results as well...\n\ngood luck hope you make the team!!!!
591247
Protein suppliments do not help teens nor older people with bulking up.  They can cause embarrassing and annoying problems - such as diarrhea and excessive f a r t i n g.  There have been some folks who overuse protein suppliments to the point that they start seeing kidney damage, which can be very serious.  \nDespite the hard work, you simply cannot overcome your genetic predisposition.  You may well never be able to bulk up like ol' Hulk Hogan.  Your real task, if you want to be in the best of shape, is to consume a properly balanced diet and to exercise regularly - which latter it does appear that you are doing.  Good for you!  That's something that everyone should do from adolescence on.  Just be aware that appearance is not everything: you see few world-class soccer players who're bulked up like a Chicago Bears center, but those guys are actually in better shape than that center!  The Bear looks mighty strong, with muscles bulging everywhere - and he is, but still, he is not in as good a shape as those slenderer, less musclebound soccer lads.\nLastly - yes, protein suppliments are made from natural ingredients - but that does not mean they're a good idea.  Go back to what I said about the risks.
287416
You should definitely hit the weights and try to gain some strength, but I wouldn't worry about trying to bulk up too much. You don't have to be massive to play ball, especially if you've got any speed. Since you're pretty thin and you play tennis, I assume you're at least somewhat fast/quick. While you work on gaining muscle, also focus on increasing your speed, your quickness/reactions, and your agility/leaping ability. Defensive Back, Wide Receiver, and even Half Back are positions you don't have to be real big to play, but you have to be quick. \n   If you check with the team, I'd almost guarantee there's an off-season conditioning program. I would highly suggest going so you can learn what kind of lifts you need to be working on, plus so the coaches will start seeing you around and working hard (assuming you're not a slacker). In addition to weights/calisthenics and distance running, I would suggest you get on a sprint regiment. Run regular forward sprints, but also start running some backwards sprints, focusing on not only speed, but on keeping your balance and not leaning back (If you're leaning back while running backwards, and a receiver curls around quickly, youll either be out of position or you'll fall over and look like a donk.) Working on your lateral movements is a good idea also, similar to what I would expect you would work on in tennis. Overall, just get in the weight room, get on the field and give it everything you've got. Oh, and a positive note for you- coaches love seeing smallish guys lay someone out; it shows that you're willing to go all out, and it's an embarrassing way of motivating someone who might be dogging it or just going through the motions. Good luck and have fun.
507156
first of all i need more info on your workout habits. in my humble opinion protien drinks are not needed. a healthy diet is manditory. chicken breast and rice works well for me, and eat enough veg to move it through your body.
468000
If you are looking for 1 single exercise to help you gain muscle mass, I would say pushups are the best.  If you are asking this because you are trying to look good, mix in some bicep curls too.  But if you are just trying to gain size and to better defend yourself, pushups are the quickest.  Start with sets of 15 and increase to sets of 50.  Do 4 sets every day.
426966
if you are 105lbs...you probably have a really fast metabolism and will need to get a lot of protein in your diet...i would suggest getting whey protein and taking this after going to the gym.  whey protein isnt any kind of steroid or creotine or any of that crap, its just protein...and its what you'd need to if you want to increase your muscle mass.  with that said get to the gym and do lifts focusing on those muscle groups, bench press is definitely one of the best for your chest and theres any number of exercises such as curls you can do for your biceps.  if you can get a friend to lift, i would definitely suggest free weights over machines, but if its just yourself then machines would probably be ok.  keep in mind that to increase muscle mass and make yourself stronger you want to do fewer reps with each set and rest between sets. if you have fine strength but just want to tone then do more reps with less rest between sets.  finally, dont just do chest and biceps. definitely work your triceps and shoulders if you want to have good arms...also dont forget about your back and legs. get a routine that incorporates most of that, and lift 1 or 2 muscle groups a day alternating routines.