who knows how to grow muscles not spending hours and hours in a gym and not eating bad stuff?
400656
Try out a few dietary supplements like creatine. It comes in a powdered form that you can mix into just about anything, but I find fruit smoothies with soft serve make it taste a lot better. I got my friend hooked on them. If you don't like that, try something with whey protien. They promote muscle formation without all the nasty side effects of other products.
1112039
Step 1 - eating\n- eat more calories than you burn; eat every 2.5 to 3 hours\n\nStep 2 - lifting\n-  working out three times a week\n- Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press\n\nStep 3 - supplements\n- N Large 2\n- American Creatine - 1000g\n\n the 2 supplements mentioned above properly, you can expect a weight gain of about 10-15lbs within a month\n\nSince you don't want to take supplements you can do steps 1&2 especially if you have a 1-3 year time frame.
440631
You need to increase your calorie intake and gradually lift heavier weights. In order for your body to build more muscle you need enough calories to support new muscle. Also, protein-rich foods are a must when trying to build muscle mass. Try to eat foods with high calories and protein along with your workout.
1075987
Lifting heavier weights to build muscle bulk can restrict bone growth.\n\nAt your age, I'd recommend something fun, like a dancing class to get the cardiovascular exercise and it will also be more fun (which is the #1 motivator) help you have more confidence at school dances.  They have such classes at many gyms, and even have some workout videos that teach dance moves.  It's important to find activities you enjoy, because then you'll want to keep doing them!\nhttp://www.collagevideo.com/\nFor strength and flexibility. I'd recommend yoga and or Pilates classes (or videos).  They help strengthen and tone your muscles without building bulk and while helping you with flexibility.  The more flexible your muscles, tendons and ligaments are, the more room your bones have to grow.\n\nThere are some nutritional supplements that claim to help your body maximize it's growth potential without hormones.  \nOne is http://www.heightmax.com/\nMy son was 14 when he started taking it, and he did grow about half-an-inch in the first six weeks.  He hasn't been taking it consistently, and I have a hard time convincing him to do stretches and improve his flexibility.\n\nNutritionally, the calcium recommendations are good - it can be yogurt, too -- not just milk.  Also make sure you're getting plenty of water -- hydration is SO important!  When people say don't drink coffee -- the real culprit is caffeine, which is in MANY sodas and energy drinks (not just cola).  Caffeine depletes your calcium levels AND your hydration (it's a diuretic).  Those "soft drinks" are 100% garbage any way, so limit yourself to no more than one can a day if you absolutely can't give it up.\n\nAlso avoid processed foods, and try to eat things that are a close to their "natural" state as possible.  The more a product is modified, the fewer nutrients it has.  The key is not to give up the things you love, just try to gut back more and more over time.  Instead of a huge combo meal at the fast food places, get a kids meal plus a side salad.  Then you get the flavor of the burger or chicken nuggets, but not as huge a portion and the side salad will help you fill up and digest the other stuff.  Then you can make some little kid's day by giving your "toy away!
1152653
put as much weight on your shoulders as you are comfotabl with when you work out. the only way to build muscle is to tear it. no pain-no gain. muscle grows on 3 things- protein, creatin, and water
226128
eat a lot of protein. they are the building blocks of muscles. you should consider protein shakes. get a good exercise programme and stick with it.\neat half a banana before you train and the other half straight after, preferably with a shake. \nwith a good diet, thats high in protein, and a good work out progamme you should be able to do it easily.
692786
YOU CAN'T\n\nIt's a lot of hard work.  Everyone today want's everything now and they don't want to work for it.  \n\nWell, you can eat what ever, drink what ever, or take what ever and it will get you no where!!!\n\nYou have to work the muscles to make them grow!!!\n\nDO NOT DO STEROIDS   LOOK AT HOW THE ATHLETES ARE SO MESSED UP TODAY BECAUSE OF THEM.
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.
973243
I tried everything, and nothing, you should not eat fat like that other guy told you, and you should here the other guy about the resting in between for a day or two........ The answer for ur muscles to grow is to eat more, but in a healthier way, add more vegetables and food with a lot of protein, I recommend you to eat supplements or meal replacement, you can buy whey protein and eat it in between your meals and before and after exercising..... that won't give you fat just muscles!
354945
Comming from an avid gym go-er this is my advice...\n\n1) You cannot turn fat to muscle, you can only burn fat and build muscle\n\n2) Any bodybuilder will tell you, "abs are made in the kitchen", you have to eat right to get trim and cut"\n\n3) If your goal is to build muscle, you must eat more then your body requires and lift weights. By lifitng weights properly, you tear down muscle fibres. By eating more then your body requires, you heal your muscles and gain more in addition. For more info check the sources.\n\nBottom line, you can either trim down or gain msucle. Your call.
354647
Know this & take what you need....\n\nBuilding muscles is actually when you break muscle fibers, they repair themselves over a period of 72 hours, and after the process is complete the fibers are more dense and become thicker and bigger. Ta da! Big muscles. It is important to feed the mscles after working out to give them what they need to repair properly, lots a protein! Divide your work out into muscle groups and work out each group every 3 days, this will allow it the time it needs to become denser and allow you to go up in weight. Don't do that and your goals (if muscle building, toning, development) will be hindered. Good luck, use good judgement & caution with weights, you don't want to pull, strain, or tear because then you will have sit out, which results in nothing!
757692
ok man, we are gonna cut straight to the point here. Just change your mindset for a moment and bare with me. Ok, in order to build muscle you must apply basic fundamentals. No matter how complex you think it is, it is very, very simple. Let me explain. \n\nFirst off, in an additional study, researchers say that with an increase in testosterone in the average male, he could gain up to 17 pounds of muscle with no effort toward weightlifting. \n\nBut thats with anabolic steroids.  You dont really need those.You can naturally increase your testosterone, only up to your genetics maximum ability. For example, Johns dad Fred was a boxer, he was very built and strong, his mom just did lots of cardio and stayed slim. Most likely John will be a very fit and healthy young man. Because of his genetics, he has been gifted with a good potential capacity to easily build muscle because his genetic card that has been dealt. \n\nHis testosterone is naturally high. (i know youve seen them before) The ones who never look at a weight, is cut, has ripped abs and is swole like crazy (i know it sucks).\n\nFortunately, if you just apply these principles (they are free, just read it). Along with this website and use your head, you will realize how easy it is. To cut it short ill just say them \n\nA. Stimulation – Training (load, density, volume etc)\n\nB. Supply (nutrient and protein intake)\n\nC. Signaling (anabolic hormones, testosterone, insulin etc.)\n\nNow, you follow something simple, and then you get technical, i see your friend has a genetic card that was dealt poorly unfortunately. But he still can gain muscle to his maximum ability. And an average male can gain atleast up to 20 to 30 more pounds of mass regardless of his genetics. \n\nJust check out the website, you may be familiar with him. Hes a genius, his name is Kelly Bagget.
983456
http://bodybuilding.com/fun/index.html\n\nThat web site will answer ALL of your questions.  And it's FREE.\n\nI also do NOT take supplements.  Eat healthy and exercise.  It really is THAT simple.  Go to the site that me and the guy above me posted.  They have great routines and they are not all muscleheads.  Very friendly bunch of people with GREAT advice and exercise plans.  There's even a Teen section and Woman's section.\n\nGood Luck!\n\n:)
690543
Yes, it is most assuredly possible for a female to build muscle mass without turning into a body-builder. Regular, intense swimming can develop the sort of long, smooth muscles you seem to want. I recommend you contact a local gym which can offer you expert advice about the best approach. \n\nYou already have a healthy diet, now add the physical development necessary to build the muscle mass and you'll be dyno-mite!  :D
655165
Just try to eat more. DO NOT eat more junk food.  Just More stuff like Rice, beans, chicken breasts, ground turkey, and veggies. That stuff will help you grow in a cleaner way. plus its easier for your body to assimilate that stuff than. A whey protein or other kind of protein. Bodybuilders eat 6-7 times a day! Just keep you routine going and you'll grow. It also depends very much in your age and what type of exercises you are doing. use heavy weights and keep it to low reps.
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
972661
I used to be a personal trainer.  Start working with weights to build muscle.  You don't want to be the HULK but just trust me on this.  Increase protein, wheat bread, some more fats (but good fats).  Try jelly on toast, extra virgin olive oil will be good for you.  Egg whites.  Please don't eat right before you go to bed like the other person told you.  Big breakfast is important.