How to gain weight as a female?

[taya02]

Im 24 and weight 96 pounds I just want to gain weight not sure how to go about it...i have a gym membership just not sure what workout plan to do and what to eat daily any suggestions?

[answerthisplz]

Obviously you are under weight and you want to be at a healthy weight do you know why you are under weight? It could be because you have a high metabolism or you do not enough calories are food throughout the day my advice is to lower your metabolism if yours is too high this will help you not burn off as much and you need to eat if nothing seems to be working talk to your doctor and ask if there is anything that he suggests for you to do maybe it something that requires some form of medication or meal plan. And working with your gym membership isn't helping either I'm not telling you to stop working out but you need to eat and once you are at a healthy weight you can maintain it by working out but just make sure to eat.

[themastaplan]

everyone can work out...not everyone can diet...

im 6'2" and I weigh 175 and would love to be 190 of muscle...

are you running at the gym? lifting weights?

i'd do both to stay in shape...run with a backpage with books or something to put weight on you, that will build your leg muscles...use free weights over the machines with weights to gain weight faster as well...

drink protein shakes daily, more than one if you can afford it...buy the protein on amazon, its cheap...

but really aim for as close to 3,000 calories a day if you can...thats what I'm doing...maybe a little less, ask a trainer and tell him your thoughts and his/her advice

[taya02]

Thanks!

[martyfellow]

Don't try to gain weight as such. Just get some lessons at the gym in using weights. WEight bearing exercise will naturally get your muscles to grow, and they are heavy, heavier than fat is.

Eat more eggs and other high protein food, but not too much. Just a balanced diet, with maybe a little bigger helping of pasta, will be enough to nourish those building muscles.

Let your waistline be your guide, that shouldn't grow during this process, so cut back on intake if your waist gets thicker.

Just let it happen as you get stronger. With weight, a little less is better than a little too much!

[kheserthorpe]

You need to eat. A lot.

If you want to gain muscle as well as fat, you need to lift heavy. 'heavy' means that you are doing sets of perhaps 8 reps. That means you can't do 9-10 reps, not that you just put the weight down at 8. If you can do 10, its too light. Focus on big compound moves (squat, deadlift, bench, overhead press, pullup/row)

[Caustic_Fox]

Where do you lift that considers 8 reps heavy

[kheserthorpe]

Its heavy for what most women think. TBH, its more hypertrophy range, between us :p. But she's not looking for neural pathway improvement on her 1RM, she wants to bulk. I realize for people used to lifting for strength, german volume training is high rep, but for most women who are used to the colored dumbbells ... they've probably never done anything they couldn't do 10 reps on if forced.

[kheserthorpe]

Also, women can do a higher % of 1RM for reps then men. See link The impact of doing sets of 8 for women is probably closer to doing sets of 6 for men.

[Caustic_Fox]

Id love to read that but its 404rd for me

[MyNameIsJonas]

Agreed, although Men and women have trouble finding weight that is heavy enough to stimulate good bulk. I see it all the time.

You can lift more then you think and need to be lifting weight where you can just barely finish 6-8 reps to stimulate bulk.

[Caustic_Fox]

Look ip starting asrength or stronglifts. Both are good beginner programs and will get you used to the big lifts and how to do them correctly.

if you want to gain weight you need to eat more. Id start with drinking half a gallon of milk a day ontop of your normal eatinf habbits

[kheserthorpe]

Agreed on those, especially starting strength, which actually explains the barbell lifts in a fantastic way.

[kheserthorpe]

Try link

Extra period at end. :D I'm not an expert on this by any means (this being appropriate rep ranges for women) but a number of trainers I trust suggest going slightly higher then they would for men. This suggests why (and Kilgore is pretty legit.)

[WoIIie]

Eat wholesome foods and don't spare. Liquid calories are probably the best way for you to gain weight, since you likely don't have an overbearing appetite. Like others said, building muscle will add "good" weight.

[shumailkazimi]

eat more of proteins moderate carbs low fat...it will help you to gain wieght but not fats

[BestInTheWorld]

your trainer shouldve given you a diet when you signed up. did this not happen?

[taya02]

I just have a gym membership no trainer wanted to try on my own

[BestInTheWorld]

i understand. however usually when you sign up a person goes through this with you so its very strange.

Look for diets online so or see what some1 else says .

[WeaponZero]

High calories plus weight training.

[ArrograntWarrior]

eat anything which you see in your fridge