Beginner at the gym

[peppermint_patty]

Hi, I am 5,5 F and I’m the definition of to skinny. It’s hard for me to gain weight or muscle and I need help. Any tips or workout plans that can help.

 

[sonialynne3]

@peppermint_patty Proteins & good fats + weight training + Calorie surplus foods to gain a bit of weight.

This should do the trick.

 

[anonymous18]

@peppermint_patty See the wiki linked by the bot for some great, proven routines.

Gaining weight is all about eating enough. If you want to gain weight and are not putting on any, you simply need to eat more

 

[dawn16]

@peppermint_patty Start reading and researching. You need to have patience here and lots of it, but if you do, you’ll be set for life.

Get a hold of a typical weight lifting split set.

Chest & tris on Monday, back and bis on Tuesday, legs on Wednesday, that kind of shit. (Make sure dead lifts, squats, and bench presses are in there).

Watch video demonstrations, read up on how to do them as well (you can’t see everything going on).

First month or so, do like really light sets of 10. Like 3 sets of 10, maybe 4-6 exercises a workout, right? This way you have lots of practice on form, you build endurance, and you get a feel for how it. Pay attention to what your muscles feel like as you do these things. Remember to always brace your core on heavy lifts (well really one anything but you don’t have to flex it like your life depends on it unless it’s a big lift).

If you’re not noticing any injuries and your lifts feel solid, you can start adding some weight and adjusting your numbers based on the workouts you now want to try.

That’s basically it.

As far as food: lots of calories, lots of protein. If you start to become a walking methane cloud, you’re either eating too much protein or too much fat. Protein is typically .8/lb body weight of your goal weight.

Good luck

 

[anmaki814]

@peppermint_patty I give it my all during my weight training, and I’ve gained 15 pounds so far from it!! If you need help getting an appetite try cardio, just the right amount to not burn so much but still get an appetite. Also know your bmr and how many calories you should be eating, although I’m still pretty skinny my maintenance is at around 2.3k calories, and if you wanna gain you gotta add more to X amount of calories to your maintenance. All in all, weights and a well rounded diet help with weight gain, just know it is possible to reach your fitness goals, just give it time and do your best during each workout, stay consistent with it you got this.

 

[patriciapapa]

@peppermint_patty Eat protein. I can’t stress that enough! That’s always been my issue with gaining muscle.

 

[ghost_eclipse]

@peppermint_patty Just read every other daily post that asks the same question. This sub is so annoying

 

[elshae]

@peppermint_patty Gaining weight is all about eating more.

And for women in particular, more protein.

Any basic strength/mass building plan will work as long as you are consistent and you eat enough.

Again, you must eat!