regular workout under strict supervision of a qualified trainer with strict diet schedule helps u

Answered by Dr.kk , an ibibo Citizen, at 9:54 AM on September 29, 2008

FOODS WHICH ARE RCH SOURCE OF PROTEIN LIKE MILK , PANEER , CURD , EGG , CHEESE , RED MEAT , SOYA , RAGI, SOAKED ALMONDS , DATES , WALNUTS ETC ARE GOOD , APART FROM THIS ONE CAN HAVE PROTEIN SUPPLEMENTS LIKE AMWAY PROTEIN POWDER OR THERAPTN PROTEIN POWDER. ONE SHOULD ALSO CONSUME B-COMPLEX VITAMINS FOR PROPER METABOLIZATION & UTILIZATION OF PROTEIN IN BODY. ALSO JOIN A GYM OR GO FOR SWIMMING .

Answered by Moksha G , an ibibo Master, at 7:07 PM on September 28, 2008

1. Get Stronger. Strength training builds muscle. The stronger you are, the stronger you’ll look. Check out the Beginner Strength Training Program if you don’t know where to start. It takes 3 x 30 mins a week.


2. Use Free Weights. Free weights are your best tool to get stronger. Free weights are:

* Efficient. Work more muscles, learn you to balance & control the bar.
* Safe. Work your body through natural motions, not fixed ones.
* Versatile. Plenty of exercises with one barbell. Great for home gyms.

Start with an empty barbell to avoid injuries. Add weight gradually. Read articles on exercise technique & get Starting Strength.


3. Train Your Legs. Don’t lose your time training abs, chest & biceps only. You need to train your whole body, especially the legs. If you could do only one exercise, it would be the Squat.


4. Eat. Food speeds up recovery & builds muscle. Eat at least your body-weight in lbs x 18 calories. Eat every 3 hours. Eat post workout.

Strength training burns calories. You’ll need to eat more to keep your current body-weight. Never starve yourself to death. Even if you want to build muscle while losing fat.


5. Eat Healthy. Limit junk food & alcohol consumption to once or twice a week. Eat healthy the rest of the time, you need:

* Vitamins & Minerals. All kind of veggies & fruits.
* Whole Grain Carbs. Brown rice, bread, pasta, oatmeal.
* Healthy Fats. Fish oil, saturated fat, flax seeds, olive oil.
* Fiber. Green veggies, flax seeds, whole grains.

Go for whole food. Use multi-vitamins & fish oil supplements if you want. It doesn’t need to be expensive, you can eat healthy while keeping it cheap.


6. Drink Water. Strength training causes water loss. Drink water to avoid dehydration & help muscle recovery. One gallon a day will do.


7. Get Protein. Proteins are the muscle building blocks. You need protein for recovery & to build muscle. Plenty of sources you can choose from:

* Meat. Beef, pork, lamb, deer, buffalo, ?
* Eggs. Eat the yolk, it’s full of vitamins.
* Poultry. Chicken, turkey, duck, ?
* Fish. Tuna, salmon, sardines, mackerel, ?
* Dairy. Milk, cheese, cottage cheese, yogurt, ?
* Whey. Not necessary but easy for post workout shakes.

Eat at least 1g protein/body-weight in lbs daily. Feel free to experiment with higher protein intakes.


8. Rest. Muscles grow after your workout, not during. Give your muscles time to recover & grow.

* Don’t Train Daily. Keep one day rest between two workouts.
* Sleep. 8 hours of sleep on average should be enough.


9. Plan Ahead. Career, business, family, friends, hobbies, etc. All will interfere with your goal to build muscle. Plan ahead:

* Free Time. Train early in the morning or directly after work.
* Prepare. Prepare your food for work, prepare your gym bag.
* Shop. Go to the grocery store, get the food you need to build muscle.

Build a lifestyle that helps you achieving your goals. Build the exercise habit.


10. Persist. Don’t believe the hype. It takes time to build muscle. If you’re a beginner: at least 2 months to see serious change. Measure your muscle gains & keep a training log to keep yourself motivated.

Answered by Alok , an ibibo Master, at 5:40 PM on September 27, 2008

Hi Sameer, I suggest do not hurry up with your weight gain. Short cut may be hazardous to your body. You have not mentioned your height as it is required to know how many kgs of weight gain you need. In order to gain healthy weight of muscles you need to consume more calories than you are currently taking in every day. I am giving you some tips to gain weight:
1. Eat high protein and high calorie diet. Include milk, milk products, nuts, soy, sprouts, dals and pulses in your diet.
2. Egg, chicken and fish are richest source of protein you can include them on regular basis.
3. For quick results you can include protein powder in your diet. Whey proteins give best results and they do not have any side effects. You can try optimum or whey or serious mass.
4. Eat small and frequent meals.
5. Also follow rigorous weight training exercises (lifting weights).
6. Focus more on weight training exercises of all the muscles.
7. Proper rest is also important for weight gain, so sleep for about 8 hours at night.
Follow the diet and exercise routine religiously.

Answered by Meera , an ibibo Master, at 4:21 PM on September 27, 2008

do good exercise for muscle development.. for this better go to gym.

next good regular proteinacious diet..
if you are non-vegetarian then eat meat..,egg daily
if vegetarian then eat good amount of dals..

increase your exercise daily and eat sufficient diet so that your muscle pain is relieved

i suggest you not to take any pain relievers for muscle pain which you get after good exercise

Answered by Alok Rathi , an ibibo Citizen, at 4:20 PM on September 27, 2008

hi sameer!
The biggest mistake when building muscle is imitating Pro Bodybuilders. Most of them don’t train naturally, are genetically gifted and never started training that way. Doing their routines will get you nowhere.

The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. These 10 tips will help you — How to Build Muscle: The Definitive Guide.


1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Body-weight exercises work too.
Weight Lifting. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.
Calisthenics . Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. Switch to harder versions or add weight when they get easy.


2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.
Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn’t transfer to free weights or real life. No machine balances the weight for you in real life.
Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.


3. Do Compound Exercises. Don’t imitate Pro Bodybuilders. Isolation exercises are ok once you’ve built base strength & muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better.
No endless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows
Also no Triceps Kickbacks -> Bench Press, Overhead Press, Dips
And definitely no Leg Extensions -> Squats & Deadlifts


4. Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can Squat 1.5x your body-weight. That’s a free weight Squat with hips coming lower than knees.

All your muscles tense when doing Squats & Deadlifts. They work your body as 1 piece and let you lift heavy weights. Don’t lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you’ll have bigger arms.


5. Do Full Body Workouts. Don’t compare to Pro Bodybuilders. 3rd time so this gets into you. Body part splits with isolation exercises is fine once you’ve built a foundation. That’s once you can Squat 1.5x your body-weight.

You can’t Squat that much or never did Squats? Check StrongLifts 5×5. It takes 3×45mins/week and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.


6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.
Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
Eat. “Eat like a horse. Sleep like a baby. Grow like a weed”. Your training is useless if you don’t eat plenty of whole foods. More below.


7. Eat Whole Foods. You’ll achieve a

Answered by sanjay , an ibibo Guru, at 2:39 PM on September 27, 2008

go to Gym regularly and starts ur work out using Heavy weights

Answered by Chetan , an ibibo Citizen, at 2:16 PM on September 27, 2008