I'm gaining weight or at least that's what I feel, and it's great! What I have been doing is keep going to my dance classes, swim for about 45 minutes - 3 times a week and work-out for about 30 minutes - twice a week (this last activity during the weekend). I can feel the difference; whenever I stop doing exercise, I start to lose weight and whenever I go back to my routine, I feel healthier, stronger, happier.
As you know, exercise is good for everyone. However, you have to figure out what exercise fits you (according to your age, your meatabolism, your physical condition, goals, etc.). Since this topic is about people who find it hard to gain weight and muscle mass (hardgainers), I'm going to talk about work-out routines to accomplish this goal using some research information and personal experience.
First of all, you have to keep in mind that it's not all about the looks. As our last guest speaker Matt Herring (UF Men's Basketball Team Strength and Conditioning Coordinator) in my class of Health and Fitness Writing says, it's not about being bigger, but better. To exercise in order to gain weight and muscle mass has not only a "personal appearance" purpose (although for hardgainers, this is the priority!); it is important because it makes you healthier in different ways. For example:
Muscles provide the forces that enable the body to move and maintain its posture (Human Body, p.80). If you work-out and increase your muscle mass, you will have more force to move and have a better posture.
In addition: "By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain. Exercise can also help with osteoporosis by promoting bone formation using weight-bearing exercises." (http://www.promolifenews.com/health-benefits-of-exercising/)
So, yes. If you, hardgainer, are trying to gain weight and build muscle mass in order to look more attractive and feel better with yourself, the good news is that you are also getting other and probably more important benefits for your health. Now, let me give you some information about work-out routines that will help you accomplish your goal.
1. In the gym:
Do not run to the cardio area! Or if you go, don't exercise until you burn all of your calories! The best way to gain muscle mass is to lift more weight in fewer repetions. Exercise all of your muscles; do not get stuck in one machine. Finally, make changes in your routine; this will help your muscle to work harder by "surprising him".
2. Sports:
I believe every sport is going to help you gain weight and build muscle mass as long as you remember to eat around 6 meals per day (eating more food that contains proteins and carbs) and lift weight at least twice a week.
Excercise also increases your apetite (specially when you practice the sport you like and have a good time); therefore, you will consume more calories and gain weight.
In conclusion, if you want to gain weight and build muscle mass, you have to EXCERCISE (do not focus on cardio but on lifting some weight and practice the sport you like), EAT around 6 meals per day (more calories!) & DO NOT GET DISCOURAGED. Sometimes, it's not all about exercise and food; it's also about waiting a few years.
My brother (I hope he doesn't read this!) started to gain weight and muscle mass when he was 24. Until then, he was a tall, skinny and funny-looking guy. I hope I don't have to wait until that age!
Emily.
As you know, exercise is good for everyone. However, you have to figure out what exercise fits you (according to your age, your meatabolism, your physical condition, goals, etc.). Since this topic is about people who find it hard to gain weight and muscle mass (hardgainers), I'm going to talk about work-out routines to accomplish this goal using some research information and personal experience.
First of all, you have to keep in mind that it's not all about the looks. As our last guest speaker Matt Herring (UF Men's Basketball Team Strength and Conditioning Coordinator) in my class of Health and Fitness Writing says, it's not about being bigger, but better. To exercise in order to gain weight and muscle mass has not only a "personal appearance" purpose (although for hardgainers, this is the priority!); it is important because it makes you healthier in different ways. For example:
Muscles provide the forces that enable the body to move and maintain its posture (Human Body, p.80). If you work-out and increase your muscle mass, you will have more force to move and have a better posture.
In addition: "By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain. Exercise can also help with osteoporosis by promoting bone formation using weight-bearing exercises." (http://www.promolifenews.com/health-benefits-of-exercising/)
So, yes. If you, hardgainer, are trying to gain weight and build muscle mass in order to look more attractive and feel better with yourself, the good news is that you are also getting other and probably more important benefits for your health. Now, let me give you some information about work-out routines that will help you accomplish your goal.
1. In the gym:
Do not run to the cardio area! Or if you go, don't exercise until you burn all of your calories! The best way to gain muscle mass is to lift more weight in fewer repetions. Exercise all of your muscles; do not get stuck in one machine. Finally, make changes in your routine; this will help your muscle to work harder by "surprising him".
2. Sports:
I believe every sport is going to help you gain weight and build muscle mass as long as you remember to eat around 6 meals per day (eating more food that contains proteins and carbs) and lift weight at least twice a week.
Excercise also increases your apetite (specially when you practice the sport you like and have a good time); therefore, you will consume more calories and gain weight.
In conclusion, if you want to gain weight and build muscle mass, you have to EXCERCISE (do not focus on cardio but on lifting some weight and practice the sport you like), EAT around 6 meals per day (more calories!) & DO NOT GET DISCOURAGED. Sometimes, it's not all about exercise and food; it's also about waiting a few years.
My brother (I hope he doesn't read this!) started to gain weight and muscle mass when he was 24. Until then, he was a tall, skinny and funny-looking guy. I hope I don't have to wait until that age!
Emily.
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