2 Responses to “i wanna gain alot of muscle im a female 5’4 116 pounds? readdddddd whole thing?”

1. prato_1993 says:

   May 13, 2010 at 8:27 pm

   Buy some whey protein suppliments. Whey is derived from milk so it will fit into your vegetarian diet. Take 2 shakes a say before and after your workout adn you will see and increase in your results.

   Good luck
2. B says:

   May 13, 2010 at 8:29 pm

   thanks for wanting to gain alot of muscle! the world needs more strong girls. you need to take essensial amino acid supplements. http://en.wikipedia.org/wiki/Essential_amino_acid essensial amino acids need to be eaten, there normally found in meat, but low amounts can be found in veggies. that’s why you need to take supps for them. and eat vegetables high in protein like nuts and soy.

   daily eat as much as you can even when your not hungry. eat 500cals more then what you burn. eat 2500+cals a day. eat healthy varieites of fruits, veggies, grains(not white grains), raw nuts. 6+meals a day, 3 hours apart. eat 1+gram protein times your body weight. so if you weigh 100lbs, you eat 100+grams protein daily. drink 2+cups water per hour.

   warm up 5+min, strech 5+min, high intensity workout (cardio and/or strength training) for 2+hour, strech 1+hour. cardio= running, or any exersize that causes you to become out of breath. strength training= exersize that causes muscle pain. reps= the # of each time you go up and down from a exersize. high insentisy and less reps is best compared to medium intenstiy and more reps.

   set= an exersize done until failure. exersize= one particular exersize. failure= phsycially can not do another rep. always do an exersize until failure. muscle soreness= muscle pain that happens the day after your workout, can last a day to a week, sometimes more depending how hard you worked. if your muscles arnt sore the next day after your workout then make your workout harder. recovery= the time during your muscle soreness that you dont do more then light exersize, so your muscles can recover and grow. Light exersize=walking, cooking, cleaning.

   its good to have muscle soreness, during the time you have muscle soreness, dont do more then light exersizes. once your muscle soreness has gone away, then do your high intensity workout. particular muscles may be sore and other may not be, you can workout the muscles that arnt sore, but wait to do more then light exersizes to the sore muscles until the soreness has gone.

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