I am a 33 year old male who stands 5'11" tall and weight 145 lbs. I think i have a high rate of metabolism and my heart bear rate is also very high ( 90+ during normal conditions).\nPlease let me know what diet I should eat and exercises I should do to gain weight and muscle and also reduce my rate of metabolism.\nThank you all who wanna help me out
212742
You should do some weight training and also get lots of body rubs which will help you bulk up.  Also eat lots of Protein like steak and lots of carbs. Plus you can by weight gaining drinks at like GNC.  They are protein shakes mainly. Drink about 3 a day plus eat 3-5 meals a day.
453581
Well, if you have a really fast metabolism, like me, your best bet to gain weight in the long run is to add some muscle (but 2 pounds in 2 weeks might not be feasible). The problem with just eating like a maniac trying to gain weight is that your metabolism will increase even more than it already is, and it will be hard to gain weight like this (I have tried). Now, if you have a slower metabolism, obviously gaining weight is automatic. But, in either case what you need to do is to increase your calorie intake so that you are taking in more calories than you are using. A general rule of thumb is that 3500 calories equals 1 pound, and you normally use 2000 a day (most do). To add 2 lbs in 14 days, you need 3500/14 per day or 500 extra per day, meaning you need a total of 2500 calories per day, if you are on a 2000 calorie diet right now. However, I am not sure how much your metabolism will increase in response to these excess calories, so you will probably take a little longer. I used to be underweight pretty badly, and now after doing strength training, my muscle mass has increased and I am within the "normal" weight range. I think my body fat is still very low, but I have been unable to do much about that. Most doctors don't tell their patients to gain more weight (fat) unless the patients are deliberately holding their weight down (i.e. they are anorexic or bulemic or have some other eating disorder causing them to be malnourished).
98567
you should not exceed 2lbs a week.\nQuestion- are you weight training, or doing body resistance (i.e. lifting weights, or pushups or sit ups, or things of the sort), if so you may be putting on muscle, which weighs more than fat.\nAlso, are you doing cardio (i.e. running, elliptical, etc) for 20 minutes with your heart rate at its target (i.e. 60-75% of it's max). If not you may not be burning fat.\nAnother question- are you cutting calories? or eating healthy? if you don't get a balanced diet you may not be getting the most from your metabolism.\n\n1) make sure you get the cardio\n2) weight train/do body resistance because the more lean mass the better your metabolism works\n3) make sure you're getting plenty of water\n4) cut the calories, but not too drastic.\n5) don't do anything that you can't keep up for basically the rest of your life or you will gain it all back.\n\nif you've done all this and you're still not loosing weight- talk to your doctor because your thyroid may not be working correctly. And don't diet, there are no good diets that will keep the weight off or they're unhealthy. this has to be a life change or else you will gain it all back plus more- I guarentee
389059
Multiple possible answers here. Firstly you could have a slowish metabolism, which is somewhat changeable with diet and exercise. You *may* have a slight thyroid problem, an issue for a doctor to tell you. There are a few things that you need a doctor to check for if you have serious concerns-diabetes, thyroid issues etc.\n\nThe common sense stuff however is simple. Your diet, how and when you eat and also exercise. Diet should be firstly varied, with more emphasis on whole foods-veg,grains, and lean cuts of meat, fish and not too much dairy. Moderation for some things would be useful, like sweets and fatty foods. Don't take any one thing to extremes either. Eating more frequently and more in the morning and little in the evening will make a difference. Eating 5 meals a day with the right foods can speed up your metabolic rate and make losing weight easier. Protein will speed it up some, just don't take this too far. Balance in the long term is better.\n\nWalking daily 1-2 miles or at least 3 times a week will make a nice gradual impact that will last in combination with decent diet. Brisk walking that is, and chuck in some hills. I'm not advocating mad exercise plans because unless you are an athlete or really into training, you won't make it into a life habit. Remember all the steps you need to take have to slot into a real life, so gradually build things in as you get used to it. Making better choices, adding a little exercise, eating more earlier in the day, taking time to know your food and your body. Finally don't eat much last thing at night. There is a contradiction about starvation plans. The body thinks it won't get fed so works hard to store all possible fat, so you eat less, you lose less and gain. The body has to burn, which is basically more of the right food, more physical work etc.  Hope this might help :-).
18550
I think this is an issue that people don't respect, because so many people focus on trying to lose weight, they can't understand why people can't gain weight.\n\nPossible options:\n\nLift weights, wait till you're older and your metabolism slows down.  \n\nI went to a doctor once for something similiar and didn't get much respect for it.  His suggestions were to eat hamburgers and milkshakes.  I would avoid much dramatic changes in your eating habits, like people who want to lose weight start adjusting slowly how much you eat, and lifting weights will help even if it increases your metabolism because once you build muscles you're less likely to lose them than you would fat if you're metabolism is higher as you suggest.  Good luck, just make sure you don't overdue the weight gain to fast so you're organs can adjust as well as when you are older and your metabolism slows you haven't swung yourself into being overweight.
328774
God has smiled upon you.  :-)  Your metabolism is most likely really fast.  This can be from exercise or it's just the way you are made.  I don't think it's anything to worry about unless you are excessively UNDER weight.  In that case, try protein shakes and chat with your doctor about it to make sure nothing is wrong.  Good luck.
604577
if you have always been this way thats fine. i know of guys that have fast metabolic rate and are all ribs. but if this has happened since running you can beef up alittle by eating more carbs and natural protein. might find some tips on the types of food you can find with this in here>> i made my own eating and excercise plan from it.
538049
actually, a fast metabolism works against you with mass building. you are burning more calories than you would at a slower rate... meaning to put on mass you have to take in a lot more calories than someone with a regular metabolism. the good thing about a fast metabolism is that since you efficiently burn calories, you have more room to play with as far as diet goes. you can eat more in general and not have to worry about excess calories getting converted to fat as much as a average person would.\n\nFor food choices, just stick with good choices as much as you can. The better quality sources for protein, carbs and fat, the leaner your muscle mass gains will be. Eliminate as much sugar (simple carbs) as you can from your diet (at least try to get simple carbs about a 1/3 of your total carbs... less than that, the better). Eat good veggies and oatmeal. If you have to eat bread, stick with 100% whole wheat. If you want fruit, try and have it only with a morning meal (because of the fructose- it's still sugar). Good protein like tuna and chicken. Say goodbye to sodas and other bad drinks. Fruit juice, same fructose warning as above. Water as your liquid of choice is your friend. Stay away from the bad fats... flaxseed and Omega's from fish are sources of the good fat (I actually have to have flaxseed supplements to get my fat intake to 20%... fat is almost nonexistant in my diet).  A multivitamin is also good to take daily. With your protein shake, beware of the sugar amount. It should be ok if it's a protein shake and not a weight gain shake. Whey protein is the best. \n\nTry to eat many smaller meals spaced throughout the day instead of just 3. Smaller but more frequent meals increases your metabolism and keeps the fat burning primed. Shoot for 5-6 meals if you can, spaced about 3 hours apart. Try and have the last meal at least a couple of hours before bed. Unfortunately its hard to work all those meals in when you have to deal with work and all, but try for at least 4. \n\nShoot for about a daily calorie split around 30% prot, 50% carbs and 20% fat. Go to a website that has a BMR calculator, and make sure you can enter your activity level. When you get your BMR (adjusted for activity level) that's the amount of calories you should be consuming each day to maintain your current weight. To gain mass, you want to consume more than that. I'd increase it by 25% to start (say your maintainance level was 2000 cal. Increasing to 25% would mean a daily intake of 2500 cal), and see how it goes for a while. If you are gaining size (take your muscle measurements) and staying lean (keep track of your fat %), then that's a good amount. If you are gaining fat, then drop it back some. \n\nYes, you have to pay attention and count calories. You'll be reading a lot of calorie info off of your groceries... it's a pain in the neck, but it's worth it. \n\nRemember to keep re-figuring your BMR and adjust your calories accordingly after you've put on several lbs of new weight. The more you weigh, the more calories you'll need to take in to maintain it... the more you'll have to be eating daily to have that +25%.\n\nFor workouts, a general rep range is 8-12 reps. If you go about 6-8, that lends itself to more mass building. 12+ is more for strength and endurance.\n\nSince you want to use your excess calories for mass building, you might want to keep any cardio/ aerobic activity to a minimum. \n\nGood luck!
73517
A gradual approach by increasing your metabolism will help you long term lose weight and keep it off.\n\nFor any weight loss program its important to understand how to increase your RMR or metabolism.  Your RMR or resting metabolic rate is the amount of energy you burn in your daily activities.  \n\nDo you know someone who can eat anything they want and  they are skinny as a rail even if they dont workout?  Well that person has a very high RMR.\n\nThere are several ways to increase metabolism but lets look at the factors that drive your metabolism RMR first. \n\n1. Genetics - you have very little control, but you are not a prisoner of your genes. \n\n2. Lean Muscle Mass - this one throws most people off because women think, oh no I dont want muscles and men think I guess I have to look like a body builder. Lean muscle mass is simply your weight minus the weight of your organs, bones, fluids and fat. You increase lean muscle mass primarily through eating properly, resistance exercise, and a lifestyle that doesnt promote catabolizing activites (smoking, heavy drinking and drug use)\n\n3. Frequency of meals - the more meals the more the metabolic processes take place in your body and the faster your metabolism.\n\n4. Water Intake - dehydration is a major drag on metabolism.\nMost people are dehydrated and they dont know it.\n\n5. Sleep - getting enough rest allows the body to function at a higher metabolic level.\n\nFor more information check my source.   It tells you more information than you even knew about your metabolism.  It  also goes into greater detail about different ways to speed your metabolism.\n\nhttp://www.jtfit.com/metabolism/
63694
Try using a more balanced approach by gradually increasing your metabolism.\n\nFor any weight loss program its important to understand how to increase your RMR or metabolism.  Your RMR or resting metabolic rate is the amount of energy you burn in your daily activities.  \n\nDo you know someone who can eat anything they want and  they are skinny as a rail even if they dont workout?  Well that person has a very high RMR.\n\nThere are several ways to increase metabolism but lets look at the factors that drive your metabolism RMR first. \n\n1. Genetics - you have very little control, but you are not a prisoner of your genes. \n\n2. Lean Muscle Mass - this one throws most people off because women think, oh no I dont want muscles and men think I guess I have to look like a body builder. Lean muscle mass is simply your weight minus the weight of your organs, bones, fluids and fat. You increase lean muscle mass primarily through eating properly, resistance exercise, and a lifestyle that doesnt promote catabolizing activites (smoking, heavy drinking and drug use)\n\n3. Frequency of meals - the more meals the more the metabolic processes take place in your body and the faster your metabolism.\n\n4. Water Intake - dehydration is a major drag on metabolism.\nMost people are dehydrated and they dont know it.\n\n5. Sleep - getting enough rest allows the body to function at a higher metabolic level.\n\nFor more information check my source.   It tells you more information than you even knew about your metabolism.  It  also goes into greater detail about different ways to speed your metabolism.\n\nhttp://www.jtfit.com/metabolism/
372661
I was in that category when I was your age also, but then I start playing soccer a lot and doing a lot of outdoor fun. Going hiking, bike riding, and anything to stay outside. Now I work in front of a desk and I'm back to 25 BMI. So now I have to eat right and try to get out as much as possible. I eat a lot of fruit and fiber. I'm vegetarian so I take a few vitamin supplements that I would normally easily get from meat (B-12, Iron, etc...). But that's all it really takes. If you want to get down to a 15 or 16 BMI then you'll have to work out. Crunches are alright, as listed above, but will also make you look a little fatter then you really are. It will make you muscles bigger and doesn't burn enough fat to compensate. Do a few leg exercises in the morning with some pushups. Do a few torso twist with a small amount of weight. The less the weight the more you should do, but remember, if you increase the weight you'll gain more muscle mass. I don't think that is what you want. Do a lot of aerobics. Walking is amazing, low impact and great for burning fat. Good luck with your endeavor.
303303
I'm a nurse and used to teach martial arts back in the day. If your not interrested in a controlled more health diet and exercise or taking a diet pill...then you don't have alot of options. My suggetion is to go to the doctor get a check up for an ok to start self improvement. If you were open to it he could at that time prescribe you something to help burn fat and control your appetite and give you energy. In return you would eat less then you do now even though you say you don't eat alot but the older we get the slower our metabolism. Your energy will increase and so will your activity. You need to do some crunches and stretches and some arobic exercize to get that heart rate going, to pump some blood get more oxygen in you.\nIf your looking for a miracle theres not one. Sorry. But do yourself the favor and take care of it now. As you get older the problem will just get worse. If you end up as an older weigh ambulatory OR non-ambulatory elder you will be at risk for alot more then a smaller bodied person.
628605
My sugestion would be go to gnc.com and they have all kids of protien powder shakes you can get.Also you want to stay away from any thing that has soy in it its not good for you.Some people will tell you different but trust me stay away from it.The other thing you can do is talk to a trainer at 24 hour fitness or some one at a gnc store you can look on line for a store near you.Don't for get to eat meat with as little fat in it as posible,and dont run so much on the tread mill.Instead use the uliptical trianer.it works your body more with out hurting your knees and it doesnt burn your muscles up.Also try swimming to it will work your whole body.Also when you lift weights use more weight but less reps and it will help your muscles grow faster.Just dont do more than you can handle take it slow.Keep a chart as well so you can see your progress and make goals for your self too it gives you something to work towards.I would also suggest you take a photo of your self now and then at 8 weeks and then at 12 weeks you will see a big differance and you will be happy.Stay away from to many carbs and surgars.You want to consume some fat but not a lot,dont eat stuff with saturated fats that is not good.Bill phillips has a great program that you can do its called "body for life" Its a good one.I am doing it right now .When I started I was over 300 pound now I am under 245 pounds with in months of starting you just  need to be focused.Hope this helped you out good luck and take it slow.
641123
if you exercise alot or just started to exercise your metabolism may be running pretty high and it may need more calories to keep it in balance.. this should even out though after exercising for awhile.. \nif not that then you need to eat the largest meal at breakfast with alot of protein, and a medium meal at lunch, and then at supper.. its OK to have snacks and smaller meals too.. in fact its healthier to eat 5 small meals rather than 3 large ones..
254604
Many women after 30 will sometimes notice a decrease in their metabolisms.  When I work with women this is very common and the good thing is that you can learn how to re-set your metabolism.  What you don't want to do is cut back on your food intake, especically if it is low to begin with.\nMany women make the mistake of doing this and it actually is counterproductive!  The key is to eat small meals about every 3 hours.  This will help boost your metabolism.  Also eat protein with every meal.  Most women that I have helped don't eat enough protein.  Eating protein will help increase your lean muscle and the more lean muscle you have the faster your metabolism becomes!  Exercise plays an important part as well.  Weight traning at least 3x a week will help your body burn more fat and it makes you feel good!
568930
Ok this is wierd, you have a great metabolism. But they way you eat may not be healthy. I have a friend like that, Eats all she wants never seems like she put on a pound. But in trith she did. So you will stay skiny, its like that, just eat healthier, don't worry.
531228
Ok, Iam not an expert, but due to my hectic training schedule, I was not able to eat properly, and I lost a lot of kilos. Iam already lean, now I became even more lean! Then I asked for methods to gain weight.\n\n                   The first thing you should keep in mind is that gaining weight is not the only sign of health. If it is, then why are so many people out there go to gym everyday and sweat like pigs to lose weight?! Your doctor diagnosed and didn't find anything wrong, right? And you know very well that you are healthy as a horse. Then what are you so worried about? You should be proud about your amazing slim body. Many people out there dream about a slender attractive body... :-)\n\n               If you still want to gain weight, try thick banana milkshake, and milk mixed with enough protein powder everyday.\nTake in a lot of dairy products(but be careful when you take in the butter). Go to a good gym, where a good instructor can give you advice on gaining body mass.I don't think non-veg is gonna help gain body mass. It just makes you obese.\n\n               "You are just 29, and you alredy have a good family, now why are you so worried about being lean? Be proud, man, just enjoy the life...." ;-)