Weight Training
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| I am a 17 going on 18 female and would like to gain weight. I am 5'3" and weigh 90 lbs. I read that along with increasing your calorie intake, you should also start a weight training program. I was hoping that someone could give me a good and safe, yet effective weight training program. Esp. for someone that is a beginner.
Thanks!
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| There is a pretty decent best selling book out on the market called Body-for-Life written by Bill Phillips. The book provides basic weight training and nutrition info plus a dash of motivational speak. Bill Phillips also owns EAS which is a company that makes supplements. He mentions taking supplements in the book a couple of times, but he does not hammer you across the head with it.
If you want to gain healthy weight you need to exercise your muscles and you need to feed your muscles. You can't do one or the other and expect to be successful. Generally speaking, to grow your muscles through exercise you need to feed them protein. You should eat about 1 gram of protein per pound of body weight per day. Your daily protein intake should be around 35% to 40% of your diet while your carbohydrate intake should be 60% to 65% of your diet. You also need a certain amount of fats.
At your age I would stay away from supplements, not necessarily for health reasons but because you may find that you can comfortably gain weight by eating an appropriate amount of protein. (Don't forget the carbs). If you can't gain weight after 3 or 4 months of training and a healthy diet, investigate protein supplements, but be forewarned, they are relatively expensive.
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