Weight & Fat Loss | Please help

I need a nutrional plan that will help me gain weight and fit ness routine that will help me strengthen my upper body and tone my abdominal and lower back muscles. Im 5ft 2in and weigh 108lbs. My goal is to gain about 12lbs. and stay toned. I recently did a fitness test and it revealed that I have a fitness age of a 37yr old and I'm only 28.I know that I need to improve my cardio also.


Posted by Reply
1 Posts
4/21/2006 7:28:46 AM
Im no fitness guru, but here are a few tips I can lend.

For starters, your ability to gain weight and keep it on is based highly on what your body type is. This will also dictate your metabolism which is a MAJOR factor when it comes to gaining weight. Obviously you do not want to gain fat so when people say stuff like 'eat lots of bananas' they are not taking into consideration that 1 banana is equal to 25 grams of carbohydrates and is 100 calories. Eating a lot of bananas will not make you gain good weight.

Here are the main things you need to do:

Increase meal frequency. Eat more and eat more often. Your body needs a surplus of calories if it is going to grow. It is important to continuously provide your body with nutrition because if you are only eating 3 meals each day or so, your body will be holding onto more fat because it is in 'defence mode'. It will store fat for fuel to burn later because it does not know when it will be fed again.
Sounds crazy but that is the way your body works.

You should be eating high protein meals as well. and here is a good rule of thumb.
As they day goes on, raise your fat consumption, and lower your carb consumption. Protein should stay solid throughout.

Get lots of rest. You should be getting approximately 8 hours of sleep each night. ALSO, do not OVER TRAIN. Going to the gym 5-6 days a week will not make you big unless you are taking prohormones (roids etc.)

Hit each muscle group once each week HARD and then rest it. No need to continuously batter your body. Your body grows while resting (muscle tissue repairs itself larger to withstand the increasing stress of weights)not while you are in the gym.

I could go on for days. If anyone is really interested in some help, shoot me an email, I'd be glad to help!

Take care everyone!

1/16/2006 3:17:22 AM
take proper diet and eat a lot and u will gain weight.

12/17/2005 4:18:26 AM
eat bananas a lot. eat fat in your food but keep on exercising increase your number of calories more than required with major content being fat. you will start putting on immediately.

8 Posts
9/26/2005 12:32:50 AM
try to do squat exercises
that will really help you
and also do abs exercises that will really develop your abs
you can add cyclingand weights to make a fit body of yours

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