fastest and safest way to lean musclwe gain is?
338950
honestly get the book of muscle by ian king or visit getbuffed.net\nu needs monitor training, diet etc\nvisit www.t-nation.com\nplenty of articles to guide your development
835847
Drink ensure - but let me tell you, you must exercise too while drinikg ensure, otherwise you'll regret it.\n3 ensure a day, with the 3 meals.
1010214
The best ones are: \nlunges\nsquats\nLeg lifts with squat push - stand upright, bend your right leg into your out to a straight leg and then squat with a straight left leg then after 20 reps swap over.  \nGlute pulls - you are on all fours on the floor, lift your right leg as far as it can go then pull down, do 10 long then do 20 pulses, swap legs. \n\n\nAlso go to www.bodybuilding.com you even get a pic. Don't forget the best thing to do 2 hours after eating at night is to set yourself up a mini circuit: \n\n50 lunges, 50 squats, 50 push ups, 50 burpies, 50 sit ups, 50 squat jumps, 50 tricep dips. When you get better at it increase reps. Make sure you refer to the site to ensure you execute all exercises correctly to avoid injuries.
854295
Metabolism is the amount of calories your body burns to maintain itself and perform all its functions.\n\nThere are a few techniques to speed it up:\n\n1. Exercise!  When we exercise, our bodies require more energy and our metabolism increases in order to supply it\n\n2. Increase your lean muscle mass by doing weight training.  The addition of muscle mass on an individual will cause an increase in the number of calories that are utilized at rest.\n\n3. Eat regularly just smaller portions.  An ideal diet would be 3 healthy meals with healthy snacks in between.  It's good to take in around 1500-2200 calories a day for women, and 1800-2500 a day for men depending on your Age, Weight, and Energy needs. The idea is to eat frequently to prevent hunger pangs, and to keep your energy levels consistent which in turn will increase and speed up your metabolism.
740349
easiest & fastest = eat a lot of fatty foods (fast food)
679121
First off, what I'm about to recommend is dangerous, but effective.  I've done this myself to make weight for wrestling. You have to be very disciplined.\n\nFirst, modify your diet.  No matter what else you do eating poorly will destroy your progress.  You should eat several times a day, 4-6 ideally.  By eating every 3 hours, you will make sure your metabolism stays active.  Starving yourself is counter productive.  They should be small meals, paying attention to the calorie, carb, fat, and protein content of each.  When I diet, I try to keep my carbs down all the time, but you can eat carbs so long as you keep your fat and your carbs separate.  For example, you can have chicken with rice because chicken is low fat, but steak and potatoes don't mix.  Protein should be included in every meal.  It has the least calories of all of the nutrients and has the highest thermogenic effect on the body (it requires more effort for your body to break it down).\n\nSecond, exercise, excercise, exercise.  Start running in the morinings, before you eat break fast.  It's the optimal time to burn fat because your insulin levels are the lowest in the morning.  You're also going to want to find other activities to take part in throughout the day.  Lift weights, play basket ball, etc, etc.  Increase your non-exercise physical activity as well.  This means taking the stairs instead of the elavator, park far from your office, etc, etc.\n\nThese guidelines should help you to loose a good deal of weight, but 11 lbs in 2 weeks calls for drastic measures.  You're going to want to take a cutting supplement, such as ripped fuel or hydroxycut.  In the last 3-5 before you have to make your weight you're going to have to cut some water weight to loose the last few pounds.  Start running extra sessions.  Where sweats while you work out so you sweat more.  I've lost as much as 6 pounds of sweat in a 2 hour wrestling practice by wearing sweats.  Regulate how much water you drink, tapering off so you drink less and less before your weigh in.  Pay attention for signs of dehydration and heat exhaustion, though.\n\nOnce again, let me remind you that you really shouldn't do this.  It's dangerous, and unhealthy.  The weigh you loose will not be all fat.  In fact it will probably be more water than fat, along with a little muscle.\nConsult a physician and all of that good stuff before beginning any workout regieme.
120617
The best way to increase your weight is to always exceed your daily energy requirements. Find out exactly how many calories you burn on a daily basis through an assessment of your BMR (Basal Metabolic Rate)& AMR (Active Metabolic Rate). Once you have these numbers, it's simple math. Ensure you are above or consuming more calories than your body burns on a daily basis and you should increase your mass with the appropriate weight training regimen. \n\nhttp://preventdisease.com/healthtools/articles/bmr.html\n\nHere are some tips:\n1) always eat a heavy complex carb meal (pasta/rice)at least 1-2 hours before going to sleep.\n2) try weight gainer shakes at your local health food store.\n3) STAY AWAY FROM CARDIO (this really should be a short-term ideally since refraining from cardiovascular exercise can jepordize long-term health). For your purposes in the short-term, cardio will only hamper efforts to gain weight. If you don't have to run then walk, if you don't have to walk then stand, if you don't have to stand then sit, if you don't have to sit then lie down.\n4) weight training (if you are at least intermediate level) should not exceed 8 reps, especially on large muscle groups. Please seek the advice of a professional trainer before proceeding with heavy weights if you are not at least an intermediate level weight trainer. \n5) concentrate on multi joint and power movements such as squats and deadlifts for the largest spike in growth hormone during your workouts (again proceed only under supervision)\n6) never workout more than 90 minutes\n7) track your progress - it's the only way you'll find out what works for you\n8) sleep sleep and more sleep - minimum 9-10 hours to maximize growth.\n9) Drink plenty of water\n10) Creatine - probably one of the best ways to gain weight (if used properly) in the short-term.\n\nHere's a list of weight training exercises to help you:\n\nhttp://preventdisease.com/fitness/Strength_Exercises.html
355966
Steroids.\n\nHaha nah I'm just kidding.\n\nBuilding muscle FAST is hard as hell though.  The most important thing you're going to be looking at are a few components.\n\nWeightlifting: Split a routine anyway you want to, but use HEAVIER weights and LESS reps.  That doesn't slowly break down the muscles like high reps, but instead tears the fibers.  But, I guess the biggest question is, are you trying to bulk up or tone your muscles?  Sorry, it's impossible to do both at the same time...unless you're on 'roids.  Which is a bad idea (duh).\n\nDiet: Lots of protein.  Lots and lots and lots.  Like, 1.5 grams of protein per pound of bodyweight per day.  Get your GOOD carbs in too.  Creatine may be a supplement you may want to try, but if you're on creatine jump up your water intake to about 1.5 gallons of water per day.  Basically, creatine is part of your ATP system, and it's found in red meat.  If you take the supplement, it supplies your muscles with a little bit better "push" and helps them in that regard.  It also causes your muscles to retain more water, thus making them look bigger.\n\nJust stick with it man, don't let up and you can pull it off!  Send me a message if you have any questions.  GOOD LUCK!
543339
If you are very lean and want to gain weight(not just fat) take a glass of wine/beer before lunch and dinner.Eat high carbohydrate and high protein food.Exercise a lot.After gaining required weight change to limited food intake and minimal exercise.
649491
For speed, do calf raises. All you need to do is stand on stairs with your heels dangling off the edge. Do 3 sets, starting at 25 a set and working your way to 50. This will also improve your quickness and jumping. \n\nFor balance, try doing squats and situps. Situps will improve your core strength and help stabilize you.\n\nFor hand eye coordination practice playing catch.\n\nAnother fun way to do all of these at once is to play tennis. Even without a partner, hitting against a wall will improve all three areas.\n\nGood luck.
810405
Find out your maintenance calorie mark, the number of calories you burn without doing any strenuous exercise during the day.  Then add 250-500 calories per day.  This will help you gain about a pound a week or about 52 pounds a year.  That should be easy enough.  Unless you're trying to put on flab, I'd recommend weight training and *some* cardio to go along with it.  In which case, you'd probably want to add an additional 300-500 calories.  Eat *lots* of complex carbs (oatmeal, brown rice, sweet potatoes, etc.) and more protein (chicken, fatty fish, lean steak) and a little more fat (mostly from oils such as flax seed, fish oil, peanut oil and other sources such as natural peanut butter).  You'll be bigger *and* healthier in no time.  Eat 6 big meals throughout the day.  It will boost your metabolism but you won't spike your insulin as much (again if you want to gain in a healthy manner).  \n\nIf you really do want to gain weight and don't care about your health, then whoppers, milk shakes, french fries at least once a day and no exercise should do the trick.
1085785
fast as possible? Surgery. Other then that change your eating habits and exercise your butt off
6579
I asssume you mean a safe way to raise your metabolic rate, because I know of some ways that you might call natural that are deadly but will raise your metabolic rate in the short term.\n\nThe easiest way is to put on new muscle.  Muscle burns calories even at rest, and the more of it you have, the higher your metabolic rate.  The composition of your diet is also important.  It takes calories to digest food.  Fats and Carbs do not take much energy to digest, but 15-30 % of the calories you get from protein are needed simply to digest the protein.  Only 3-4% of fat calories are needed to digest fat, and 10-15% of carb calories are needed to digest the carbs.\n\nAnother important point is that you should eat small meals, this will keep your metabolism up and your blood sugar stable.  Binge eating and then starving will cause you to put on fat with the binge; then lower your metabolism as you starve (and burn muscle in addtion to fat in the process).\n\nFiber will also reduce the absorption of food in the gut.  Calcium will also help with fat loss.  A study a number of years ago told some particiapnts to eat two cups of yogurt a day.  They could eat whatever else they wanted so long as they ate two cups of yogurt.  The participants lost weight with this method.
1055562
To gain fat: Eat thousands of calories of junk food daily\n\nTo gain muscle: Make sure you get enough protein. A good target to shoot for is 1 gram per pound of lean body mass. Also, exercises of any type will help to stimulate certain muscles - causing them to grow. Also, it is important to be sure that you are hypercaloric to a degree. Your body must have a surplus of calories in order to ensure that there is enough left over to build muscle.
385356
slow and steady is the best way . . .\n\na well-rounded, nutritious diet with moderate exercise
587945
The best thing that i have seen to do and done to improve FG % is to have a goal at home, even a portable one for 150 from wal-mart works, work on just shooting, if you don't make the shot run to the ball and shoot as fast as u can,dont think about it let it begin to come naturally without thinking just shooting
132623
Take ensure or Boost in a daily basis.  You need a high\ncalorie intake.