I am not sure what the previous posters mean about eating a calorie surplus, you actually want to match your calorie intake with your activity level. Adding weight training will add to your activity so you will need to add calories to meet the increased demand. Building muscle demands more protein but balancing your macro nutrients in the ratio of 40% carbohydrates, 30% protein and 30% good fats will meet that goal.
You want to do a challenging workout of full body and compound movement exercises something along the lines of 3 sets of 8 repetitions for each exercise. Exercises such as squats, dead lifts, lunges, standing presses, bent rowing and a pull up and a pull down exercise will give you the full body and compound movement exercises.
Fitness Minutes: (35,097)
2,167 3/20/13 2:28 P
JENMC14 is right. You need to lift heavy and eat at a caloric surplus. Building muscle is harder than losing fat if you are not on drugs. For a year do several programs, like 5x5, 5/3/1, 3x8, about 4 months each. After a year, lose the access fat by eating at a caloric deficiency and alternating again the same programs (you can't make gains forever in a single program, so you need to switch up). Your BMI should improve quite a bit in the end.
Eat at a surplus. Lift HEAVY. Check out bodybuilding.com. The ladies on their Female Bodybuilding subforum are super helpful. Do this for at least 6 months. YOu will gian some fat along with the muscle, but you can lose that with cardio later. You don't necessarily need cardio while "bulking". You could always do some short HIIT sessions for cardiovascular health.
You should start weight-lifting, which can have both cardiovascular and muscle-building effects. I suggest you meet with a trainer, clean up your diet (not cut calories, but begin eating less processed foods), and talk to a nutritionist.
Fitness Minutes: (740)
24 3/20/13 10:03 A
I don't like how soft and flabby my stomach is. My problem is that I have a low BMI and am underweight by 4 pounds. I would like to gain more weight and turn it into muscle. I am scared of cardio cause of bad knees and because I can't lose more weight. I have trouble gaining weight.
I don't like when I bend over and have fat hanging. So many people tell me I can't turn this into muscle and that eating late doesn't affect me but I find that to be untrue. If Mariah Carey can have twins in her 40's and get her amazing stomach back, then so can I at 34.
What should I do as far as exercises? Do I need weights? I bought a stability ball and used it yesterday which was amazing, but sometimes I wonder if I should maybe bike ride a few days a week.
This site doesn't help with weight gain. Only management and losing weight, so I found a site that helped me find out how much I need as far as carbs and such and entered them on here to help me. I guess I need about 2300 calories per day to gain 4 pounds. I am 5'3" and 100 pounds.
Some say I need cardio and others don't. I personally hate doing cardio
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