Hi! I'm a 21 years old girl. I'm very lean. I want to gain muscle mass. My hands and legs are very lean and small. I look too small. I just wanted to know can gym help me to build muscle and some weight on my body? Is gym will be the right option for a girl to build muscle mass? Please suggest.
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Dear Lybrateuser, - To gain muscle mass & increase weight have a well balanced diet with more of protein foods & do regular exercise - you can do exercise at home or a gym - have more of fruits, vegetables including green leafy ones, protein rich foods foods such as eggs, milk & milk products, lean meats, legumes, tofu, sprouts, nuts - include a protein rich food in each of your meals & also consume as snacks in between meals - have milk shake, juices, whole grain foods - do regular exercise if at home then can do jogging, skipping, swimming, also pushups, pull ups, squats, crunches, light weight training with dumbbells for 5-10 min at least twice a week to gain weight & to keep fit.
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1. Take at least two fruits per day and one glass fruit juice. 2. Eat 20 almonds & 5 dates daily. Drink full cream milk, curd, lassi, banana shakes etc. 3. If your are Non veg you can have more eggs, chicken, fish. 4. For Veg - have more dals, rajma, kabuli chana, soya beans etc. 5. Avoid junk food and colas. Avoid chips and other namkeen. 6. No need for any extra supplements. Natural diet is best. 7. Go for 30 mins walks / exercise / yoga/ weight training daily. 8. Feel confident about yourself. 9. For a customised plan, you can consult me privately.
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