Eating a protien diet and having a low carb and low fat diet is the key......
Eat 4 eggs, fish, sprouts, fruits water,
avoid having rice at night and have chapatis

Answered by Keerthi , an ibibo Advisor, at 12:46 AM on July 01, 2008

The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon.
Get Stronger. More strength is more muscle. Get into strength training. Weight lifting is recommended 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.
FOR MORE INFORMATION AND SUGGESTIONS LOG ON TO -
www.stronglifts.com/how-to- build-muscle-mass-guide/

Answered by sanya , an ibibo Master, at 7:14 PM on June 30, 2008

hi there

You are at a perfectly healthy weight for your height...you probably just want to tone up....and need mass.

I want you to FORGET everything they've told you about weight training and protein intake. Taking big heaps of protein (especially in unnatural, isolated form) is very bad for your body. Protein has calories in it too....and you WILL gain weight, no matter if the calories come from fat, carbs, OR protein. Too much protein is hard on the liver, and taking in too much can actually be counter-productive.

You only need about 0.8g of protein per pound of body weight PER DAY.


The best way to gain muscle mass and burn fat is to do body weight calisthenics. Push-ups, squats, sit-ups, pull-ups, and their many variations. Bodybuilders may scoff at these exercises, saying they're "only warm-up exercises". What's sad is that the behemoths you see in magazines can rarely lift their own body weight more than a few times. Weight training and training with machines just creates useless "vanity" bulk. Calisthenics gives you functional, REAL strength and mass. It will make you much stronger in relation to your frame size. Animals do not lift weights....yet they're so much stronger, faster, and leaner than we are....I wonder why?


Other than calisthenics, there is also isometrics and isotonics. To do these, you only need a rope, a towel, or your own body. Max gains occur when the muscles contract to their maximum (duh).....so these techniques give muscle gains amazingly fast. And they're HARD. You'll likely be very sore the next day. To do these types of exercises, you merely contract the target muscles against imaginary, unmovabe/breakable resistance, or against your own body parts. All it takes is a bit of creativity to imagine the movements for these exercises. you dont need to lose weight you just need to work out and eat alot of protein. you will find that as you gain muscle you will burn any excess fat as well due to the fact that working out =burning calories

Answered by Reeta K , an ibibo Master, at 2:39 PM on June 30, 2008

well sajin the best way is only by taking proper nutirious food and also getting the best physical excersises at gyms done can help one , take veg , and peaceful mind can also help one

Answered by Sanjay , an ibibo Guru, at 4:09 PM on June 28, 2008

exercise because with that muscle mass increases & fat decreases

Answered by Moksha G , an ibibo Master, at 10:45 PM on June 27, 2008

Avoid animal fat. I mean fat form animal source including milk and meat. Milk can be taken but not other meat items. Eat lot of veg / green protein like soya beans etc.. If you can afford you can use whey gold standard protein drink . which is ideal for body mass. You need to supply 75 grams of protein in your diet. Just proteins will not do you need to take some zinc supplements and do lot of exercise in gym to get lot of muscle mass . Hope this will help you.

Answered by Sivaram , an ibibo Advisor, at 6:02 PM on June 27, 2008

Weight Training with Maximum Weight and 2 sets of 7-8 reps each. Accompanied by low fat and high carbohydrates and protien diet.

Answered by sushil sehga , an ibibo Citizen, at 2:48 PM on June 27, 2008

HI I M A PHYSIOTHERAPIST AND A NUTRITION EXPERT.TRYDOING CARDIO WORK OUT FOR TEN MINS B4 STARTING UR EXERCISE.TIS WY U WILL REDUCE UR FAT AND INCREASE UR MUSCLE MASS.TRY NOT TO OVER DO IT

Answered by fardeen khan , an ibibo Citizen, at 1:24 PM on June 27, 2008

Ok...

You are at a perfectly healthy weight for your height...you probably just want to tone up....and need mass.

I want you to FORGET everything they've told you about weight training and protein intake. Taking big heaps of protein (especially in unnatural, isolated form) is very bad for your body. Protein has calories in it too....and you WILL gain weight, no matter if the calories come from fat, carbs, OR protein. Too much protein is hard on the liver, and taking in too much can actually be counter-productive.

You only need about 0.8g of protein per pound of body weight PER DAY.


The best way to gain muscle mass and burn fat is to do body weight calisthenics. Push-ups, squats, sit-ups, pull-ups, and their many variations. Bodybuilders may scoff at these exercises, saying they're "only warm-up exercises". What's sad is that the behemoths you see in magazines can rarely lift their own body weight more than a few times. Weight training and training with machines just creates useless "vanity" bulk. Calisthenics gives you functional, REAL strength and mass. It will make you much stronger in relation to your frame size. Animals do not lift weights....yet they're so much stronger, faster, and leaner than we are....I wonder why?


Other than calisthenics, there is also isometrics and isotonics. To do these, you only need a rope, a towel, or your own body. Max gains occur when the muscles contract to their maximum (duh).....so these techniques give muscle gains amazingly fast. And they're HARD. You'll likely be very sore the next day. To do these types of exercises, you merely contract the target muscles against imaginary, unmovabe/breakable resistance, or against your own body parts. All it takes is a bit of creativity to imagine the movements for these exercises. you dont need to lose weight you just need to work out and eat alot of protein. you will find that as you gain muscle you will burn any excess fat as well due to the fact that working out =burning calories

Answered by Mohd Farooq , an ibibo Master, at 8:26 AM on June 27, 2008

push ups, exercises, weightlifting,eating soya and other protein rich food will increase ur muscle mass and reduce fat. The late sandlewood veerapan was 56 or so when he died , very thin, very strong and would not have died in normal circumstance.He never used any vehicle even if he had to walk for miles.He would just walk or run or hop from branch to branch...but never use any vehicle. Also good diet like a leg of chicken and four eggs for breakfast and moderate lunch would keep the tummy in place. More than anything, good health comes from transforming most of ur intake into energy rather than fatty layers.For this kind of burning,activity is necessary//

Answered by writer , an ibibo Master, at 5:25 PM on June 26, 2008