How to build muscle and gain fat?
I am 25 and currently underweight and skinny. I need to gain weight and build muscle. Is there a home workout that I can do to achieve good results or should I join gym?
At this point, joining a gym may help as far as getting you motivated and involved, but bodyweight exercises at home are pretty good for a beginner building muscle, if you can find the motivation to stick with them. Pushups, dips, pullups, squats, lunges, all core exercises, and more. Keep a log of your exercises, sets, and reps.
Increase the calories you eat, add more protein to build that muscle. After a certain point in your progress, you may decide to take things further by going to the gym, or you may just find that you aren't sticking to a plan at home, and the gym offers that environment you need to get focused and motivated.
Cool. Thanks a lot. Really appreciate your reply. Also I wanted to know that I already have protein intake in my diet ( eggs, banana, milk and sometimes chicken) but so far haven't seen any progress. Should I purchase a protein supplement?
I always suggest tracking your food for a little while before investing in a protein supplement. using an app like myfitnesspal, and trying to be as accurate as possible (make sure th foods you are entering have nutritional info included, some only have calories)
this way, you can have an idea of how much protein you are currently gettiing, and make some choices with better info. In the meantime, you can change your diet to include some more protein, and eventually perhaps you will find it useful and practical to get a supplement. I eventually did. I was getting a little sick of all that chicken I was eating, so now I've got three different kinds of protein supplements for variety.
Many people who workout trying to actively build muscle say to try and get about 1 gram of protein per pound that you weigh (so if you weigh 180 pounds, try to eat 180 grams of protein per day)
I went into myfitnesspal settings on the PC (this wont work on the app) and changed my nutritional goals to be 30% protein, 30 fat, and 40 carbs. This is a common alternative to the default recommendation and a little more in line with an active lifestyle of exercise and healthful eating. This still only sets me up for 150 grams of protein per day, but I don't mind as I am not really bodybuilding or anything, just exercising.
Eat above maintenance, lift heavy. The gym will expand the amount of equipment available to you which is a huge advantage in my opinion.
Cool thanks Mellisa. I'll read more about them :)
@Patrick: yeah started logging my food in myfitnesspal. Really impressed by the app. Its really good. Yeah I've started to look into foods with more protein intake so as to keep up with the daily requirement of protein. I think I need to increase my activity level as I have a desk job, so I end up sitting most of the day.
@Johnathan: Cool, thanks:)