Have lost weight and want to build muscle but I don't know where to start?

L

lovesthesunshine

0
Hey I and a 5'6 woman weighing 112 pounds, my BMI is underweight, but I don't believe that BMI should be an indicator of health.
I lost 40 pounds in seven months which was very hard but so worth it. The problem is I have been left with less muscle tone and I believe I am 'skinny fat' now. I would like to gain muscle, mostly in the abdominal and chest areas but I really don't have a clue about where I should start, i have looked online but everyone seems to say different things?
I have messed up my metabolism from a 600 calorie a day diet and I need to come back from that.
So I would like to know what kind of foods should I eat and how much, what kind of weight training should I do and how often, if I should buy some weights and what kg I should start with, and how much cardio I should do.

Thanks in advance.
 
First of all awesome you are getting healthier and congrats.

1st Your 600 calories a day will not help you build muscle that is for sure. Try and up your calories with whole grains, healthy proteins and plenty of fruits and veggies. When it comes to building muscle you don't have to buy weights you can use your body weight if you would like. Especially focusing on your chest and abdominal muscles.

For your chest I would do push ups 3-4 sets of 10-20 repetitions depending on your ability. And if need be do them from your knees. For your upper chest do push ups with your feet elevated on something like stairs or your couch or something like that. For your lower chest do your push ups with leaning against a flat object like the edge of a table or the front of your couch and do them like you would as if you were laying down. Same amount of repetitions and sets.

For your abdominal muscles the normal sit up's ensuring you don't pull with your arms, but keeping your stomach tight throughout the exercise for 3-4 sets of 15-25 repetitions. Crunches can be done as well maintaining control and tightness in your stomach muscles. Planks are another good one for your obliques holding it for 30 seconds to 60 seconds. Flutter Kicks can be done for your lower abdominal muscles for a 1-2-1 count as you kick for 15-20 reps. Lying leg raises are another good exercise for your lower abdominal muscles for 15-25 repetitions.

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Good Luck
 
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First thing I want you to do is read this post I just wrote up in the nutrition section.

Second thing I want you to do is bump up your calories from 600/day to 800/day for 2-3 weeks, and then again from 800 to 1,000 for another 2-3 weeks. Keep bumping up your calories in this fashion until you're consuming 1,500-1,800kcal/day.

Alongside adjusting your consumption, get on a basic resistance training program. A Simple Beginner's Routine part III - Bodybuilding.com Forums is a good one (and to do it you'll want access to an Olympic barbell (possibly a lighter bar as well for starting out), squat stands, a bench and adjustable weights; which you can either purchase for $500-1,000 or find at a good gym) although your options are many.
 
It's pretty simple. Here are the 2 most important things:

1) get a calorie surplus - ie make sure you eat more than you burn. How much more? At least 400 calories if you want to gain muscle. There are lots of calorie calculators you can use to do this. I use the one at fatlossboss.com/calculator to find out how much I should eat.

2) Workout (lift weights and sprint) with good form. Why? You need to tell your body, 'hey, build muscle'. And that's what lifting does. Focus on the key exercises first and get your form good so that you're performing them correctly: chinups, squats, dips. That's all you need :)
 
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