Aa
please help not seeing weight gain
I'm a 17 year old female and have a very high metabolism. Ive been working out everyday for about 6 months (minus the break day once a week)
Ive seen muscle gain and toning but no added weight... im still 80 pounds!
I workout a solid 30 minuets on my legs and usually try to eat more everyday. I drink a fruit smoothie everyday
and after workouts i eat a peanut butter sandwich and oatmeal
I just don't understand why im not gaining any weight. I see the muscle really toned, i guess just not bigger like i pictured ): please help
Ive seen muscle gain and toning but no added weight... im still 80 pounds!
I workout a solid 30 minuets on my legs and usually try to eat more everyday. I drink a fruit smoothie everyday
and after workouts i eat a peanut butter sandwich and oatmeal
I just don't understand why im not gaining any weight. I see the muscle really toned, i guess just not bigger like i pictured ): please help
You need to improve your diet and eat a lot of food. Your diet should contain varieties of food that provide essential proteins and vitamins. Eat whole grains, potatoes, fish, chicken, eggs, vegetables and fruits, cheese etc. and moderate exercise.
You need to get calories from nutritious foods!
Add small meals or large snacks in-between breakfast, lunch and dinner. Eat appetizers and desserts, too, when you can. Don't fill up on liquids, especially those with few or no calories. Drink after you've eaten. Drink 100 percent fruit juice, which offers calories and nutritional value, rather than sugary sodas or sports drinks. Replace a serving or two of whole fruit with fruit juice, as it contains many more calories. Just remember that juice has almost no fiber, as fruit does. Add nuts to your diet, since they are high-calorie and very nutritious. Snack on them, or add them to cereal, pancakes, french toast, waffles, yogurt, salads, ice cream, fish, poultry or vegetables. Try chopped or slivered nuts on your favorite dishes. Almonds and walnuts are great.
Put cheese on anything you can. Use it shredded, grated or in slices. Add it to whole-grain crackers for a healthy snack, or to eggs, sandwiches, pasta, vegetable sides, salads, casseroles, rice, or anywhere else it fits.
Use whole milk and full-fat dairy products, such as yogurt, cottage cheese and butter. These products contain a considerable amount of unhealthy saturated fats, so stick with full-fat dairy products when you're eating or cooking, but don't go out of your way to add much more than you normally would.
Cook with vegetable and nut oils; pour them liberally over salads and other cold dishes. They contain heart-healthy unsaturated fats and are high in calories. Unsaturated fats provide the best way to consume more calories. While carbohydrates and proteins contain only 4 calories per gram, fats contain 9 calories per gram. Nuts, seeds and seafood are other good sources of unsaturated fats.
Eat pasta, bread and other baked goods made from whole grains. These contain a lot of calories and dietary fiber and nutrients.
Buy products that contain no trans fats and no high-fructose corn syrup. Use them often. Choose mayonnaise rather than mustard, because mustard contains almost no calories.
Eat high-calorie fruits, like avocados, bananas and dried fruits. Add dried fruit in the same places you add nuts. Mix dried fruits with nuts, too, for a healthy trail-mix snack. Add pieces of dark chocolate to it adding more calories and antioxidants.
Add more calories to vegetables. Don't be tempted to avoid vegetables because their fiber is filling, but they're low in calories. Vegetables are an important part of a healthy diet. Melt cheese or butter over them, or add cream sauce or nuts. Dip cold sliced vegetables into dip or dressing. Spread peanut butter over celery, and add raisins.
Supplements to help you gain weight can be more expensive than the equivalent macronutrients found in whole foods. Relying on nutritional supplements and not whole foods could deny you vital nutrients the supplements lack. Weight-gain supplements might contain impurities that could harm your health.
With a high metabolism, nutrition by itself can add pounds to your body but might not result in the body composition you would like unless you do a strength-training program also. Lifting weights, can help to gain muscle mass when your nutritional supplements provide you with dietary protein to build new muscle fibers. You should avoid excessive exercise that burns calories, a muscle-building fitness program will help you add lean muscle mass instead of fat tissue from the weight-gain supplements you consume.
Add small meals or large snacks in-between breakfast, lunch and dinner. Eat appetizers and desserts, too, when you can. Don't fill up on liquids, especially those with few or no calories. Drink after you've eaten. Drink 100 percent fruit juice, which offers calories and nutritional value, rather than sugary sodas or sports drinks. Replace a serving or two of whole fruit with fruit juice, as it contains many more calories. Just remember that juice has almost no fiber, as fruit does. Add nuts to your diet, since they are high-calorie and very nutritious. Snack on them, or add them to cereal, pancakes, french toast, waffles, yogurt, salads, ice cream, fish, poultry or vegetables. Try chopped or slivered nuts on your favorite dishes. Almonds and walnuts are great.
Put cheese on anything you can. Use it shredded, grated or in slices. Add it to whole-grain crackers for a healthy snack, or to eggs, sandwiches, pasta, vegetable sides, salads, casseroles, rice, or anywhere else it fits.
Use whole milk and full-fat dairy products, such as yogurt, cottage cheese and butter. These products contain a considerable amount of unhealthy saturated fats, so stick with full-fat dairy products when you're eating or cooking, but don't go out of your way to add much more than you normally would.
Cook with vegetable and nut oils; pour them liberally over salads and other cold dishes. They contain heart-healthy unsaturated fats and are high in calories. Unsaturated fats provide the best way to consume more calories. While carbohydrates and proteins contain only 4 calories per gram, fats contain 9 calories per gram. Nuts, seeds and seafood are other good sources of unsaturated fats.
Eat pasta, bread and other baked goods made from whole grains. These contain a lot of calories and dietary fiber and nutrients.
Buy products that contain no trans fats and no high-fructose corn syrup. Use them often. Choose mayonnaise rather than mustard, because mustard contains almost no calories.
Eat high-calorie fruits, like avocados, bananas and dried fruits. Add dried fruit in the same places you add nuts. Mix dried fruits with nuts, too, for a healthy trail-mix snack. Add pieces of dark chocolate to it adding more calories and antioxidants.
Add more calories to vegetables. Don't be tempted to avoid vegetables because their fiber is filling, but they're low in calories. Vegetables are an important part of a healthy diet. Melt cheese or butter over them, or add cream sauce or nuts. Dip cold sliced vegetables into dip or dressing. Spread peanut butter over celery, and add raisins.
Supplements to help you gain weight can be more expensive than the equivalent macronutrients found in whole foods. Relying on nutritional supplements and not whole foods could deny you vital nutrients the supplements lack. Weight-gain supplements might contain impurities that could harm your health.
With a high metabolism, nutrition by itself can add pounds to your body but might not result in the body composition you would like unless you do a strength-training program also. Lifting weights, can help to gain muscle mass when your nutritional supplements provide you with dietary protein to build new muscle fibers. You should avoid excessive exercise that burns calories, a muscle-building fitness program will help you add lean muscle mass instead of fat tissue from the weight-gain supplements you consume.
OK amandarose112, you can put more protein and more calories in your body.
Muscle is protein and protein molecules which travel solo
in the body are subject to degradation by glucose molecules (from carbs/sugars) in a process called glycation-which later on down the road leads to inflammation.
So less simple carbs/sugars and more quality proteins.
The fruit smoothie is OK, but also adding a high quality protein drink later after workouts, will help.
The peanut butter sandwich with oatmeal ( do you add milk to it?) does not have a high protein value with most calories coming from carbs and fat. Try to consume 100% whole grain breads and pastas though.
If you are vegetarian you really must learn how to combine foods to optimize protein intake.
It is simple nutritional science which will make a big difference in your life.
Disregard this if not applicable to you.
For your current weight you should be aiming at a minimum of 55 grams of protein daily.
Reading labels and researching the nutritional value of what you plan to eat is vital for your success!
As far as fats go, make sure you consume good quality fats like extra virgin olive oil, virgin coconut oil, avocado oil from avocados, omega-3s from no mercury cold water
fish etc.
Your fitness program should target all muscle groups, but
alternate exercises so you do not train the same parts
for 2 consecutive days.
Sufficient recovery is a must for muscle gain.
Sleeping 7-8 hours, staying hydrated, not overtraining,
and following a wise nutritional plan (no junk foods) should make a difference.
If you make these changes/improvements and you experience no results after a couple months, you may need a medical assessment, to find out any underlying issues, responsible for your inability to gain weight.
Best wishes,
Niko
Muscle is protein and protein molecules which travel solo
in the body are subject to degradation by glucose molecules (from carbs/sugars) in a process called glycation-which later on down the road leads to inflammation.
So less simple carbs/sugars and more quality proteins.
The fruit smoothie is OK, but also adding a high quality protein drink later after workouts, will help.
The peanut butter sandwich with oatmeal ( do you add milk to it?) does not have a high protein value with most calories coming from carbs and fat. Try to consume 100% whole grain breads and pastas though.
If you are vegetarian you really must learn how to combine foods to optimize protein intake.
It is simple nutritional science which will make a big difference in your life.
Disregard this if not applicable to you.
For your current weight you should be aiming at a minimum of 55 grams of protein daily.
Reading labels and researching the nutritional value of what you plan to eat is vital for your success!
As far as fats go, make sure you consume good quality fats like extra virgin olive oil, virgin coconut oil, avocado oil from avocados, omega-3s from no mercury cold water
fish etc.
Your fitness program should target all muscle groups, but
alternate exercises so you do not train the same parts
for 2 consecutive days.
Sufficient recovery is a must for muscle gain.
Sleeping 7-8 hours, staying hydrated, not overtraining,
and following a wise nutritional plan (no junk foods) should make a difference.
If you make these changes/improvements and you experience no results after a couple months, you may need a medical assessment, to find out any underlying issues, responsible for your inability to gain weight.
Best wishes,
Niko
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