Gain weight or just workout?
963382
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!
762378
Cardio is better.  Strength will just build up muscle density.  Do lots of running to burn off the weight.
977504
What are you trying to do? Lose weight or gain muscle?\n\nIf you are trying to lose weight, then DON'T be lifting. It will add muscle, but you won't lose the weight.\n\nIf you are trying to gain muscle, then you should start a full-out workout plan, which includes changing your diet. It does take a lot of work, and can be dangerous if not done properly. Research it more.\n\nAs a side note, you should be doing your exercises every other day. Never do the same exercise twice in a row. If you work one set of muscles one day, then work the another set the next day. The way you gain muscle is by tearing muscle when working out, and then giving it time to repair.
836154
FIRST ! calm down. Second, just eat something that you can eat, that has a lot of calories. Don't worry, im flipping skinny too :]. Well, im a girl, but whatever. Just eat something you can fit into your stomach, and don't stuff yourself, eat something with A lot of calories, A lot.  \n\nWeight Gain \n\n1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself. 2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that. 3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section. 4) At the end of that week, weigh yourself. You'll notice your gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means your putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month! 5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories. More tips for how to gain weight (extremely important!) - Stay away from fat! Eventhough weight gain is your goal, you don't want to be gaining fat. Get rid of the chips and candy. No more fast food, nothing fried. Stick to high protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc. (For more information, read the diet and nutrition section. - WATER! Drink water! Drink around a half gallon a day, more if you can. Yes thats alot of water, but its that water that will give you the energy you need to gain that weight! - Sleep! YES! Sleep! The easiest, yet most over looked step. Get atleast 8 hours of sleep a night. Your gonna need it! Now the concern some people have about how to gain weight, is how to do it without putting on extra fat. Let me tell you how, YOU CAN'T! Unless you are using steroids, it is basically impossible to gain weight without putting on a little bit of extra fat. But hey, you want to see some weight gain right? Well then who cares about the little bit of extra fat you might put on while gaining. You will be able to burn that off later on, right now gaining is your main concern, so that is all you need to worry about.
535877
The best way to gain weight and still be healthy is to eat more protein, less carbs and lift weights, smaller amounts of weight but more reps.  I also eat about five to six small meals a day to keep my body energized.
167334
It's hard to do, because I use to run Indoor/Outdoor Track also, and it's was very difficult to gain weight, not that I wanted to. But anyway you should know that your personal surroundings can affect your weight desire. You need to develop a good and healthy eating habit. Try that before and after practice.Try something like Milkshake, I can't really remenber the name of the product,but it gaves you iron, and an appetite.And pasta, but it takes time to digest. Good luck.
937718
well if you want to gain weight, weight lifting will make your body more tone, but it wont make you look bigger.
414159
How To Gain Weight \n\n\n\nThis one seems like a no-brainer, eh? How do you gain weight? You eat. You cannot gain weight without eating... in the exact opposite of losing weight, actually, you cannot gain weight without consuming more calories than you burn off. \n\nThe bigger question, in our weight-loss worshipping world, is why would you want to gain weight? Fact is that sometimes we become too thin, dangerously so, to the point where we begin to suffer all these negative side effects and eventually death. Sometimes gaining weight is a pretty attractive option by comparison. Being at a healthy weight helps every system of our body function better, allows us to heal from damage, and gives us reserves as protection against stress or illness as well. \n\nThe tougher part of weight-gain is how to do it in a healthy manner. Just as rapid weight-loss can be dangerous, so can rapid weight gain. Many EDs who go through rapid recovery end up with too high a bodyfat percentage, too much fat stored around their internal organs, compromised health, and high cholesterol. This is in part because traditional anorexic "recovery" diets are aimed at bulking up the patient as quickly as possible by fat-loading everything they eat with no thought for the health quality of the food being given. \n\nIt's safer to aim for a gain of one or two pounds a week so as to not put undue stress on your recovering system and to know that you're rebuilding bone, muscle, and nutrient stores instead of just frantically storing fat. It's more important to restore your body's protein, elemental, vitamin, water, fat and sugar balances than to simply send the numbers on the scale up. Once you do this, given sufficient raw materials your body will rebuild itself more strongly. \n\n\n \nIn The Beginning\n\nIf you're deciding to gain weight, odds are it's because you're underweight. If you're underweight, barring a purely illness-related weight-loss problem which should really be addressed by a doctor instead, you have probably not been eating enough. If you haven't been eating enough for a while, your digestive system will need to be retrained. Same goes for extended or extensive purging... it screws with your entire system, and there will need to be plenty of time devoted to patience and healing. \n\nExtended periods of time with insufficient solid food intake causes your entire digestive system to slow down and lose efficiency. Amounts of digestive chemicals in production may drop, and the tiny fingerlike cilia that absorb foods in your small intestine may become paralyzed or die off. The peristaltic muscles that move food through your system may weaken or atrophy. Large meals or a lot of food at once may confuse your stomach and intestines to the point where they cramp up and have trouble remembering what to do at all. All this will need to be repaired slowly, given time to reaccustom itself to the concept of processing and utilizing food again. \n\nStart with liquids. Rehydration is extremely important, since without food our overall water content drops significantly, and the digestive process requires a great deal of water. In the first few days of refeeding you may notice a sudden gain of several pounds... this is most likely, if you're doing everything right, your water balance trying to straighten itself out. You may feel bloated for a while as this happens and it's extremely important that you allow it to take care of itself and do not try to correct it with diuretics; limiting caffeine, which acts as a diuretic, may be a good idea here. Potassium can also act as a mild diuretic but do not try to limit that, as it's an important electrolyte and part of rehydration is bringing your electrolytes back up to a good strong level. You may benefit more from drinking water and juice between meals, instead of with meals, as liquids during meals can make your stomach feel fuller and may slow digestion a bit.
312568
For starters increase your dietary intake of good carbs and protein. I like the nytrowhey for hard gainers. Great stuff. Also creatine definately works great\nThe quickest way to put on weight(good weight) is a combination of weight training, supplementation, rest and diet. Everyday make sure you get ample rest 9 hours at least. Join a gym and get start training hard, this will increase your appetite for food. Get down 6 or more meals a day filled with red meat, chicken, vegetables and some carbs. Whether it be potatoes, rice, pasta, don't be scared of the carbs. Use a weight gainer such as Universal Nutrition Muscle Juice, along with creatine and Universal Animal Pak. Consistency as in anything else in life will bring results. You will look and feel great using this method. Remember muscle is heavier than fat, and more visibly appealing, so rather than just eating alone weight train, supplement, diet, and rest
711653
exercise adds muscle which makes you heavier. It is possible to gain weight from exercise, that is basically what body builders do.  Conversely you can lose weight by doing nothing simply from the deterioration of muscle.  That is what is going on with me right now. I have not exercised in months since my daughter was born but the pounds have continued to drop.  The difference is that my body is not toned like it used to be. I am thinner but I am out of shape.  Hopefully you're not!  And, based on what you've said you are concerned more about the number on the scale than the actual size and composition of your body.  As long as you are the size you want to be and you like how you look, the actual weight should not matter as much.  So unless you are actually growing fatter by exercising, which I think is impossible, you should keep it up.
127891
All these people saying to eat junk food and fast food can blow it out their a$$. Gaining weight is no different than losing weight. You need a healthy diet and exercise. The only difference is that you want your calorie intake to be slightly more than the calories you burn. Try to make most of those calories come from proteins. Also, your execise program should consist of heavy weight lifting. That, combined with the proper diet will cause you to gain weight with lean muscle instead of fat. Not only is this 1000 times healthier than the "junk food and fast food" answers these buttheads gave you, you will look 1000 times better!
725028
(Note: get proper diet plan from nutrition expert.)\nTo gain weight, you need not resort to junk food and beer, as, I am sure, your friends will suggest.\nInstead, have properly balanced diet, with protein and vitamin supplements, exercise moderately, and do yoga.
68289
Water is great for putting on some temporary weight. Permanent weight gain is a matter of eating more calories than you burn each day. You can reduce your physical activity level if you lead a very active lifestyle, or try to eat bigger portions for your meals. \nI do not recommend pigging out daily on a tub of ice cream or some such fat gaining nonsense as you will develop serious health issues if you do so.\nLastly, go see a licensed health professional.
938754
When you first start to exercise your body will hold water.  Water will increase your weight.  To alleviate this try to watch your salt intake.  Just decrease your salt but you need some salt for your body to perform certain functions.  Just decrease your salt intake.  Another thing is you are putting on muscle this will also increase your weight.  Don't go by how much you weigh, as much as how you look and feel.  If you can't fit into you clothes than perhaps you should reaccess your diet and exercise routine.  If you still fit in your clothes than your added weight might just be attributed to you putting on extra muscle.  I hope this helps.  Take care and good luck.
213061
Gain weight in the form of muscle, use proteins like whey or soy and lean meats, nuts and beans.\n\nGain weight in the form of fat, eat everything bad for you.
401885
You be a lucky one, first you need to identify where you would like the weight and when you figure that out, you need to find a exercise program to build up the muscle there.  It will entail some of the diet, but I do not recommend you just eating junk food to gain weight, it will go where you do not want it and then it will refuse to leave.  Do it intelligently and be thankfull you have that ability.\n\nJohn B.
448428
I'm very much like you - not able to gain much weight, etc. What I have done (I'm 19), is swim (whole-body work-out), and play tennis (really builds your arms), and I run once a day (except on weekends - so that your muscles have a relaxation period where they are able to repair, and build themselves stronger) - the running builds your whole body (especially your legs). Your waist is fine, if you build up the rest of your body. My waist is very small as well. As for dieting, I've been eating eggs, toast, and stuff like sausage, and bacon for breakfast (only eat this kind of stuff if you are planning to work out, because it has a lot of protein in it, which will contribute to your muscle and weight gain only if used through working out), and eat things like a lot of meat, carbohydrates, like pasta is excellent as long as you use it to your advantage, and work out, so that it goes to your muscles, lots of fruits, and vegetables, energy bars with a lot of protein, but low counts of sugar, and milk (for your bones), and lots and lots of water. Make your workout routine different, and exciting (try biking, hiking, mountain climbing, etc.), and just strive your best to eat healthier than you have ever eaten, and you should definitely notice a difference in about 3-4 weeks. Also, if you feel more comfortable, you can join a gym, and work with a personal trainer a couple of times, and they will be able to give you a personalized routine, and diet based on your weight, and muscle mass, etc.\n\nHope this helps, and good luck! :)