how can i put on weight and have b good physique.?
153924
Lift weights and eat a little more than you are now. Eat healthy, trying to make the extra calories come from protein.
944809
Eat a lot of nutritious calories and try working out.
656078
Tips to build Mass -\n1) Do Weight-training 3 times a week, targetting all major muscle groups, especially Legs, Back, Chest & Shoulders.\n2) Do the following at least once a week seriously: \n> Power Clean & Press \n> Squats\n> Deadlifts\n> Dips & Pull-Ups\n3) Increase your Caloric Intake...simply eat more\n\ngood luck...
973416
depends on your goals:\n\nbodybuilders lift medium to heavy weight for medium reps\n\npower or real strength lifters lift very heavy weight for low reps\n\nendurance/strength like boxers will do combos of diff exercises mostly cardio and power stuff.\n\nfor purely looks, i guess you could start a bodybuilding routine,  i don't feel like typing, there's a ton of info out there.  someone else probably has more than me.\n\nbut to put it simply -- ya, if you want more muscle, cut back on the running to 2 or 3 days a week and add in some weights.
975875
Lots of cardio.  Eat right.  I assume you do not want to "BULK UP", since you say "lean".\n\nYou can do ab work all the time but if you have a layer of fat covering it up, you will NEVER see them. \n\nBelieve it or not, deadlifts and squats will give you a nice lean body with decent body mass.  To NOT bulk up stick with higher reps.\n\nEVERYONE has great abs, just some of us are hiding them under layers of FAT!
1037907
get a protein supplement, nutrition stores sell them, and they work....  follow the directions and you'll be in good "shape"
1081224
What is it exactly you want to know?\n\nIf you are looking to put on muscle weight, then consider this:\n\nWithout doing much, you could start by reading Mens Health and Muscle & Fitness Magazines. Both are published by Joe Weider Inc. Both have great workout routines in them and advice on diet, fitness, health, supplementation.\n\nI would reccomend that you start by hitting the weight room, 4-5 times per week. Lifting with Compund exercies first, then isolation exercises. 4-5 sets of each, with 1-2 of them being warm up exercises. 9-12 rep range is good for muscle mass, and definition and stamina. Rest each body part 4-7 days. So if you do Chest on monday, dont do it till at least friday.\n\nWhen it comes to supplementation you will use the minimum:\n1 multi vitamin pill per day\ntribulus\nWhey protein or whey protein isolate. Depending on allergies, you may want to use a Soy protein. you should use 2-3 grams of protein per kilogram of bodyweight in your daily diet to gain muscle (you still need to lift weights though and stick with it. It takes a long long time. It took me 2 years to put on 35 pounds of muscle.) Take some in the morning when you wake up, mid day, and as part of your post workout drink.\nI would also reccomend taking L-Glutamine as part of your post workout routine.\nTake something with creatine. This stuff is well documented. I would reccomend BSN Nutrition NOxplode. IT has creatine, arginine, and others as well as nitric oxide. Take this for your pre workout routine, about 30-45 minutes before your workout. It takes awhile for your body to absorb the creatine.\n\nThat should be the core of your supplement routine. Do not rely on the protein powder to get you all of your protein in a day.\n\nRemember to do cardio at least 3 times a week 60-75% of your max heart rate (MHR) which is 220-your age. for about 30 min each session. If i do legs, I do cardio after. Sometimes I will split it, 15-20 min before, 15-20 min after. You have to burn the fat to show your hard work!!\n\nDo abs at least 3 times a week. focus more on form and crunching the muscle, than how many reps you do.\n\nTHis should help.\n\nIf you need more advice, feel free to email me, I would be glad to help you out.
226651
Milk, fresh cow milk is the best. Try 2 glass of them everyday. Don't just eat a lot, especially those hi calorie junk food, they are dangerous. Eat healthy, just add few more, high protein ones, meat, eggs. And exercise, hard, those extra pounds need to go to the right, toned parts. For fast gain, you can try those mass-gain supplements, but I don't recommend that. And btw, being 5'3" and 40kg IS NOT TO SKINNY, I think it's cute and sexy. May I get some pics :p
182470
Try protein shakes. Double up on the daily amount. Make sure you exercise or all gained will be FAT. Good luck!!
1134807
run and lift weights to build muscle.
952514
Eat steak and potatoes, jog for 10min. everyday and lift heavy weight doing 4 repetitions x 3 sets, when it gets easier add 5 more pounds, drink plenty of water, don't forget the fruits.
684845
Depends on your muscle mass. It would be nice if you could bench your bodyweight.
592867
Eat lean protien and work out a lot.
166130
Protein and carbohydrates! Vegetables! Eat three good meals a day, and two to three healthy snacks. Don't skip. And exercise. Muscle weighs more than fat, so if you can get on a good regimen of lifting light weights, you can put on muscle and gain the weight. (Even if you just get 2 lb. dumbbells and work out your arms, you'll see a difference in a couple of weeks.)
59000
find a good protein drink and work out with weights to gain muscle mass. muscle is heavier than fat.
205011
Research Vegitarian body builders. They often have an issue with weight (mass) gains. Im sure some solution can be found doing that.
723447
Duh, lift weights, workout, lots of exercise!\nJoin a gym.