I am a naturally slim female (22yrs old, 105lbs., 5'41/2) who wants to gain both healthy weight...
and muscle. How do I do that without getting buff?
If you want to put on some weight I can recommend this hub to you.
Thank you for asking and good luck!
If you want to build muscle without getting buff, focus on doing "body weight exercises" (i.e. without additional weights) or do free weight exercises with higher reps and less weight.
one thing i always have to tell my female friends and clients... you will NOT get an overly muscular bodybuilding type physique by accident! It's damn hard work, and if it was easy I would be a LOT bigger and stronger!
So, to put on some healthy weight and muscle tone, just focus on getting plenty of protein in your diet, adequate carbs and healthy (unsaturated) fats - and start eating a bit more than you have done in the past.
Then hit the weights! Body weight exercises are fine but you can also use weights in the gym or at home for further results. I would suggest using rep ranges of 25, and 10 - 12 to target both Type 1 and Type 2 muscle fibres.
Some jogging is also good to help ensure you only put on lean muscle and not fat.
Here is a hub on what to eat so that you can gain muscle
You wont get buff. Believe me... You'll only get buff if you constantly keep challenging your body with more and more weight. It wont come over night, or even over a month. Those buff people are doing it well knowing that it is their goal and they want to work out hard for two years to see some results.
I guess you just want to get a bit toned. That shouldn't be difficult or very time consuming. There are a lot of guides on the net, just type "How to get toned" or something like that.
Hey! I'm a personal trainer and there are ways to gain muscle without guzzling protein. Check out my hub:
http://rhythmz.hubpages.com/hub/How-to- … -nutrition
With that information alone you should be able to figure out what to add into your diet. With the New Year approaching, I'm definitely going to write more articles in order for everyone to achieve their optimal weight!
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