I'm ready to get fit!

[kingOval]

I've never really been motivated to get fit, than I am now. I just want to feel confident about my body, 'cause I'm damn skinny. I just want simple routines that I can do in a weekly basis (with or without machines)

 

I weigh at about 110 lbs.

Height is 5'7, and 16 y/o.

 

It's summer here so I wouldn't mind paying to go to a gym. My cousin recommended me to take Multivitamins to gain weight, is this a good idea?

 

Any advice you can give me is greatly appreciated.

[Bloodstain]

Quick response, use

http://www.livestrong.com/

 

To track how much you eat each day. You're going to need 3,000+ calories a day, ground beef and milk/chocolate milk are great for protein + calories.

 

Try the hard gainer program here

 

http://forums.somethingawful.com/showthread.php?threadid=3250231

 

But you need to EAT, EAT, EAT, EAT. and then EAT some more

[Myweponsg00d]

Gaining muscle is a similar process to gaining fat. Basically you need to eat a lot of food.

 

However, if you are weight training, this excess of calories will not go to fat but to muscle building. When you lift heavy weights, your muscles get millions of little tears in them. To repair, they need energy they get from your food. Start by eating 2500-3000 calories per day. If you see no weight gain after a week, increase cals by 100-200. Try to get at least your bodyweight in grams of protein (so since you weigh 111 lbs, eat 111 grams of protein or more). You also need 0.5 times your bodyweight in fat (so 55 grams of fat at first). You should mainly be eating things like rice, pasta, pancakes, chicken, fish, beef, milk, cheese, eggs, and any type of vegetable. But since you are trying to GAIN weight, you can also have some junk food as well. Such as candy, chips, pop...Dont do more than 500 calories from junk though. Most of your diet should be meat, vegetables, and grains.

 

You MUST lift weight though, heavy weight. Otherwise all your extra food will just turn to fat. You want to lift a weight that you can only do 6-8 reps with. If you can do 9 or more, you need more weight. Do 3 sets of 6-8 reps.

 

You can see a lot of progress with only about 3 hours per week invested in working out. On monday, do chest and triceps. Wednesday, back and biceps. Friday, legs and shoulders.

http://www.bodybuilding.com/exercises/

Anything you can find there should be good. Just find like 6 or 7 different exercises to do on each day. 3 or 4 for the one body part, 3 or 4 for the other.

 

I'll make an example routine for Monday:

Flat bench press

Incline dumbbell bench

Dumbbell chest fly

Pushups (for bodyweight exercises, do 2 sets for as many as you can)

Skullcrushers

Close grip bench press

Tricep dips (again, bodyweight. 2 sets for as many reps as you can)

 

Good luck

[kingOval]

Alright, thanks a lot guys, I'll try those sites out.

[123puref2p]

Gaining muscle is a similar process to gaining fat. Basically you need to eat a lot of food.

 

However, if you are weight training, this excess of calories will not go to fat but to muscle building. When you lift heavy weights, your muscles get millions of little tears in them. To repair, they need energy they get from your food. Start by eating 2500-3000 calories per day. If you see no weight gain after a week, increase cals by 100-200. Try to get at least your bodyweight in grams of protein (so since you weigh 111 lbs, eat 111 grams of protein or more). You also need 0.5 times your bodyweight in fat (so 55 grams of fat at first). You should mainly be eating things like rice, pasta, pancakes, chicken, fish, beef, milk, cheese, eggs, and any type of vegetable. But since you are trying to GAIN weight, you can also have some junk food as well. Such as candy, chips, pop...Dont do more than 500 calories from junk though. Most of your diet should be meat, vegetables, and grains.

 

You MUST lift weight though, heavy weight. Otherwise all your extra food will just turn to fat. You want to lift a weight that you can only do 6-8 reps with. If you can do 9 or more, you need more weight. Do 3 sets of 6-8 reps.

 

You can see a lot of progress with only about 3 hours per week invested in working out. On monday, do chest and triceps. Wednesday, back and biceps. Friday, legs and shoulders.

http://www.bodybuilding.com/exercises/

Anything you can find there should be good. Just find like 6 or 7 different exercises to do on each day. 3 or 4 for the one body part, 3 or 4 for the other.

 

I'll make an example routine for Monday:

Flat bench press

Incline dumbbell bench

Dumbbell chest fly

Pushups (for bodyweight exercises, do 2 sets for as many as you can)

Skullcrushers

Close grip bench press

Tricep dips (again, bodyweight. 2 sets for as many reps as you can)

 

Good luck

No, no, and no. Quite a bit of wrong information. Once again, no.

 

Let me explain it to you guys...

 

Calories are energy. Your body only uses what it needs, if you give it more calories than it needs it will store it away as fat. If you don't burn off that fat (by exercising/cardio), it will stay as such in your body. Once again, excess calories (not used by the body) is stored away as fat. Everyone stores their fat in different places.

 

The way muscle works is very simple. When you work out in the gym, you are tearing your muscle apart. Protein rebuilds that muscle that you tore apart. Hence, you need to supply your body with protein. Now comes in the tricky part, the ratio of protein to calories (and how many of those calories are fat). That is why eating canned tuna is much better than a McDonalds double hamburger - tuna has very little calories and a lot of protien. Where as McDonald has tons of calories and some protein. If your nutrition is whatever, you will have a high bodyfat percent which is not good.

 

Your weight is NOT an indicator of your progress. Why? because muscle weighs more than fat. Thus, you can be burning off fat and adding on muscle (fat does not turn into muscle), and staying (or dropping) weight. Instead, you should take off your shirt and look yourself in a mirror. Remember to take periodic pictures throughout the months so you can compare your progress.

[Bloodstain]

~1k calories over your maintenance level is good, I don't know what your definition of how many calories your body needs (maintenance or the maintenance + 1k). If you get ~40% of your calories from protein, 40 from carbs, 20 from fat you should be good to go. You'll gain a bit of fat, but that's fine you can cut later if you need to. Assuming you eat clean

 

I agree that weight isn't always a good indicator of progress, but if your goal is to put on or lose weight then it can be. When people say they gain 10 pounds of muscle in a month it makes me roll my eyes

 

E: No update from OP has me guessing this never got past the planning stage

[Kenshinjapan]

Could the OP also clarify what they want? I know that the title say's you want to be 'fit' but by your tone you just want to put on weight and look beefier.

[Jeffwilson99]

Gaining muscle is a similar process to gaining fat. Basically you need to eat a lot of food.

 

However, if you are weight training, this excess of calories will not go to fat but to muscle building. When you lift heavy weights, your muscles get millions of little tears in them. To repair, they need energy they get from your food. Start by eating 2500-3000 calories per day. If you see no weight gain after a week, increase cals by 100-200. Try to get at least your bodyweight in grams of protein (so since you weigh 111 lbs, eat 111 grams of protein or more). You also need 0.5 times your bodyweight in fat (so 55 grams of fat at first). You should mainly be eating things like rice, pasta, pancakes, chicken, fish, beef, milk, cheese, eggs, and any type of vegetable. But since you are trying to GAIN weight, you can also have some junk food as well. Such as candy, chips, pop...Dont do more than 500 calories from junk though. Most of your diet should be meat, vegetables, and grains.

 

You MUST lift weight though, heavy weight. Otherwise all your extra food will just turn to fat. You want to lift a weight that you can only do 6-8 reps with. If you can do 9 or more, you need more weight. Do 3 sets of 6-8 reps.

 

You can see a lot of progress with only about 3 hours per week invested in working out. On monday, do chest and triceps. Wednesday, back and biceps. Friday, legs and shoulders.

http://www.bodybuilding.com/exercises/

Anything you can find there should be good. Just find like 6 or 7 different exercises to do on each day. 3 or 4 for the one body part, 3 or 4 for the other.

 

I'll make an example routine for Monday:

Flat bench press

Incline dumbbell bench

Dumbbell chest fly

Pushups (for bodyweight exercises, do 2 sets for as many as you can)

Skullcrushers

Close grip bench press

Tricep dips (again, bodyweight. 2 sets for as many reps as you can)

 

Good luck

No, no, and no. Quite a bit of wrong information. Once again, no.

 

Let me explain it to you guys...

 

Calories are energy. Your body only uses what it needs, if you give it more calories than it needs it will store it away as fat. If you don't burn off that fat (by exercising/cardio), it will stay as such in your body. Once again, excess calories (not used by the body) is stored away as fat. Everyone stores their fat in different places.

 

The way muscle works is very simple. When you work out in the gym, you are tearing your muscle apart. Protein rebuilds that muscle that you tore apart. Hence, you need to supply your body with protein. Now comes in the tricky part, the ratio of protein to calories (and how many of those calories are fat). That is why eating canned tuna is much better than a McDonalds double hamburger - tuna has very little calories and a lot of protien. Where as McDonald has tons of calories and some protein. If your nutrition is whatever, you will have a high bodyfat percent which is not good.

 

Your weight is NOT an indicator of your progress. Why? because muscle weighs more than fat. Thus, you can be burning off fat and adding on muscle (fat does not turn into muscle), and staying (or dropping) weight. Instead, you should take off your shirt and look yourself in a mirror. Remember to take periodic pictures throughout the months so you can compare your progress.

 

 

You know, you're not really adding much. If this kid is 110 pounds, he's not going to have much fat at 5'7, so weight would actually be quite helpful. Also, he's stated he's skinny, and as a teenager chances are he has a very high metabolism anyway. So he's going to need these extra calories, and myweps wasn't telling to eat crap food...

 

Myweponsg00d: "When you lift heavy weights, your muscles get millions of little tears in them"

 

123puref2p: "When you work out in the gym, you are tearing your muscle apart"

 

You're just repeating what has already been said.