Tips for a very lean woman on how to gain muscle?

[Anonymous]

[genericname85]

gaining muscle works the same for all people. just overload your muscles so they break down, so your body fixes them, which makes them stronger in the process. like they say. no pain no gain. so turning this around: as long as there's pain, there's gain. just make sure you're fueling your body right. you don't look scrawny but you wanna make sure that you provide your body with the fuel it needs. it doesn't matter that you're lean for that. just make sure you're not running on an empty tank.

[D_Bone_Steak]

Just keep up whatever you're doing. You're a woman, so you've won just by not being fat. I haven't seen a woman IRL as fit as you for years now. Your competition is hog monsters and land whales.

[Asker]

You are so funny

[suzzieQ]

Lol you’re funny

[Rosexøxø]

You look top tier in my opinion. 👐👀

Like someone can make a- lmao- statue casted from your shape, and people would just be pleased to view the aesthetics lol NOT sexualizing either- just saying the shape and tonal qualities are like easy on the eyes 😂

#NoHeadachesToday!

Though, if you’re gonna do this “adding weight” thing on your own anyways, I guess increase of carbs help. (Sorry for my reference but) That’s what the muscle maniacs do 🤷‍♀️.

Up to you, of course.

[Asker]

That is a very nice answer I didn't expect to read. Thank you beautiful woman 😽

[Rosexøxø]

Gee thanks 😁

And Any time sis! 🙋‍♀️👯‍♀️

[Gagname]

I love @Rosexøxø ‘s opinion.

Pink Anon question asker,
What are you doing to achieve such an amazing sculpted/tight body (especially at 36+)?…are you a “fitness person” or “runner” with a light weights/running training regimen?

[Asker]

@Gagname you are so kind. I became fit three years ago. I do lift weights and eat properly. At least I try to

[Gagname]

It’s just a fact: your body is sooo gorgeous…

Do you compete in fitness competitions? (You could/should).

And how tall are you? (If you are 5 ft 7+ / 170+ cm you could/should model.)

[Rosexøxø]

@Gagname thanks dude! 😁🤜🤛

[Gagname]

You’re welcome @Rosexøxø

Is your face pic you? (A reverse image search couldn’t find that pic.)

[Rosexøxø]

@Gagname haha nope 😄 she’s one of my fave make up artists that I follow on Insta 😊👌 she’s #Talented

[Gagname]

Oh ok.

[Asker]

@Gagname thanks for your kind words
Actually I'm only 5 ft 4 :=(

[Gagname]

Pink Anon
Yw. You’re perfect in my book
…and you make me wonder: “how do I flirt and stay in contact w someone who I love their pic (body) but I don’t want her to think I’m all about looks?”…hmm 🤔
Lol..

[Asker]

@Gagname I just followed you

[Gagname]

Ok great.

[zeitgeist057]

I'm going to chime in here on the bandwagon and agree you look fantastic as you are, but if you want to add bulk/muscle then you already are in the right place with working out. You'll just need to add more weight and more nutrition (protein, carbs) to support that weight in your diet. You could add a protein shake pre and/or post workout that would add anywhere from 400kcal to 1.5K kcal to your diet depending on the formulation.

Some exercises:
Legs/butt: Leg press machine or squats
Core/butt/back: deadlifts, planks
Arms/back/chest: pull-ups, dips. (if you go to the gym there will probably be an assist machine if you can't do your full body weight at the moment. If not, you can get some stretch bands to take a little weight off)
https://youtu.be/7yqudG7vnow

I will also say 5'4" is a wonderful height, I wish there were more models under 5'7"

[zeitgeist057]

I will also add that it can be tough and you probably have a "baseline" that your body will want to revert to if you don't keep on a strict program. This is sort of the issue I have, as I have also tried to bulk up but usually it's temporary and when I go about life "normally" without extra effort into keeping the bulk, I lose those extra pounds of muscle.

[Asker]

@zeitgeist057 Thank you so much! yes it is really hard or me to gain even if I eat too much. I am very active so it getrs harder to gain. I dont want that much I just would like to add some 5 lbs no more than that

[zeitgeist057]

5lb is a lot on 5’4”. My mom was 5’4” and around 115 lb, very lean (dancer). Do you have a specific place you want to add muscle (butt, arms, legs)?

[zeitgeist057]

One thing I’ve recommended in the past is look for athletes that have the build you want and do what they are doing. If you want sprinter’s legs, do sprinter’s training. Capoeirista? Capoeira.
theathleticbuild.com/.../

[Asker]

@zeitgeist057 You think so? i weight 116.8 lbs maybe more butt and legs, but just a little bit

[Asker]

@zeitgeist057 Do you know Claire Azzopardi? i find her physique amazing. I love her legs and butt

[zeitgeist057]

I just looked her up, yes she's got a great butt. There you go, she's a jumper. So if you want to look more like her, do more jumping! Fun thing about jumping is you can do it just about anywhere, so it should be easy to add to your routine. Maybe get a trampoline hahaha. Or just jump in place while waiting anywhere. Big jumps from lower squatting will hit the butt more, smaller jumps like jump rope will hit the calves more.

[Asker]

@zeitgeist057 Right, thank you!

[bubblegunnn]

Hit the gym babe.. and ofc dont forget to bulking in healthy way.. eat meats and protein powder as well, u can mix protein powder into smoothie

[Asker]

No, portaron powder is a poisson. I'd rather eat other source of protein. Thanks for the advice

[bubblegunnn]

Well yea its not good if u eat too much.. better to eat natural way, thats good option tho.. ur welcome

[MrReliable12]

Hi, strength coach here! You look like you have a great foundation already. In order to gain muscle without gaining fat you will need to start a strength training routine along side a very conservation addition in calories to your diet. There’s too much needed to be written here to answer your question lol

[Asker]

I know every body is different. I struggle to gain even 100 grs of weight

[MrReliable12]

I hear you. Gaining weight can be tough. Once you follow the principals for a long time things will happen. I've gained 60lbs of muscle and I started out skinnier than you. If you want more a detailed answer feel free to message me ok.

[SamIam96]

Don't mess with what's working. You look awesome. You're probably completely healthy.

What would you like to change?

[Asker]

I weight only 117 lbs. I would like to gain some other five

[Dnc_21]

You look good already, but you need to spend more time in a caloric surplus and don't be afraid of gaining a little bit of fat in the process, eat enough protein, get enough rest, find a program that has adequate training volume with good frequency and which is also compound movements focused, and finally be consistent with your training and diet.

[Summeroflove]

You look great number one. Number two. Get a personal trainer. You can do it

[Asker]

Thank you

[Summeroflove]

You’re welcome.

[Summeroflove]

You do seem to be getting abs at the top. You would look great with abs. You’re doing great.

But remember. You look great. You’re just doing this to improve and be healthy. What matters most is who you are on the inside.

[Summeroflove]

So you’re doing something right.

[Asker]

Thanks

[Summeroflove]

My pleasure. You are so very welcome!

[ZackBan]

Same for everyone, you at a claloric surplus, you life weights and exercise all muscles to comlete failure, you get enough rest and recovery time and you keep it going

[Ironic_Method]

I think you look fine as you are, but add a bit more protein to your diet and lift heavier weights if you want to gain some muscle. Also, gaining muscle is a relatively slow process.

[Anonymous]

I think your current physique is amazing! But strength training 3-5 times per week, high protein (they say 1g of protein per body weight). How do you stay this lean by the way?

[jshm2]

Cut the cardio and do more work towards strength. Eat more protein, but watch the sugar,

[ohsheeT]

Ok I hate asking but how old are you and how tall are you.. I look at you and I tone and muscle right now

[Asker]

Im 5 ft 4 and Im 37 years old

[dustybiker]

Check with your doctor.

Consistent (daily) slow weights (strong resistance bands work too) and protein drinks.

[Asker]

Protein drinks are bad for health, but thanks for the advice

[dustybiker]

What type are you referring to?

[Asker]

Whey protein gives you very high insuline pikes. It is processed food that you really don't need to take

[dustybiker]

Depends on the brand.

[Asker]

No. All of them.. of course some. have more sugar than others.

[dustybiker]

Untrue.

[Asker]

No. That is a very recent study. It is a very harmful way to eat protein. That you like it doesn't make it a lie. Chichen bone protein on the other hand or natural protein is your best option. No whey protein. ia needed cause it is bad for you.

[Asker]

I've gained my muscles without that kind of help. Of course the whey protein industry is so powerful they make you believe you need it and it is healthy. But read serious studies about it and you'll see what I'm talking about

[OneManOnly01]

Which study? Can you link it?

[OneManOnly01]

And you don’t need any protein supplements to gain the amount of muscle that you have. You barely even have any hypertrophied muscle.

[Asker]

@OneManOnly01 www.health.harvard.edu/.../the-hidden-dangers-of-protein-powders

[Asker]

@dustybiker www.health.harvard.edu/.../the-hidden-dangers-of-protein-powders

unhealthy spike in blood sugar

[zeitgeist057]

"The risk: weight gain and an unhealthy spike in blood sugar. " - ummm... aren't you *trying* to gain weight?
I personally use a sugar free protein powder that I mix with homemade milk kefir (low lactose, practically lactose free). I am a healthy weight. But I think that's great that you are so careful about what you eat, it's a good sign!

www.amazon.com/.../ref=ppx_yo_dt_b_search_asin_title

[Anonymous]

A plant-based diet is the best way and the healthiest way to live. No meat. Check it out:

https://www.youtube.com/embed/_WlN86pu5uk

[normalice]

I'd say don't.

But if you must, just lift weights. Add 5 pounds every 2 weeks.

[Asker]

Why not?

[normalice]

You look pretty much ideal as is, in my opinion.

[Asker]

Thank you so much!

[AngryCarl]

Work out, lift weights. Not that you need more muscle, what you have is perfect.

[Grubhub]

It’s not that hard, eat more carbs but you gotta stay in the gym

[Iron_Man]

You don’t need to gain any more muscle unless you’re an athlete competing in combat sports

[Degenerate]

No idea but you look damn good already

[Asker]

Thanks

[Zolly99999]

Lots of protein.. 30 grams every 4 hours and weight training

[SnowedIn]

You look lovely. Don't change a thing.

[FunkyMonkee]

Play drums. and do a LOT of walking!

[James899]

you are not that much Lean!

[Asker]

Really? I struggle a lot to gain weight. I only want two more kilos

[James899]

whats your BMI?

[Asker]

19.7

[James899]

thats goood! you are perfect!
shall we talk personally?

[Anonymous]

Weightlifting and exercise?

[AviatorTom]

Why, you look fine?

[BigschlongEnergy]

Download PushFit.

[BigschlongEnergy]

Also start running 🏃‍♂️ you have no idea But the Hamstrings Are what Gives us the Strength to walk without The hamstrings walking would not be possible.

[Anonymous]

Protein rich diet and weight lifting.

[Userben]

how are the basins

[jimmy2]

Workout baby but you hot now

[888theGreat]

look fine

[AllGoodNamesRGone]

Donut 🍩

[Asker]

No. that is not food that is poisson

[AllGoodNamesRGone]

Well its the only circle of trust u should be having 😉

[panamared1]

Sexy

[EaterPeter]

Use a trainer 😉