Too Thin in need of Workout Routine.

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ExoticLadybug

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Hello,
I have three main areas that I want to work on Legs,Arms and Glutes.
I believe I'm too thin especially for my age and although I have a fast metabolism I really want to increase weight and muscle.I already decided to drink water daily,since all I use to drink was sodas and such.I've been drinking homemade banana and strawberry shakes lately as well.

I'm 17 years old, 5'5,and about 105lbs.<-- issue.

I must admit it's a bit well just sad and bring low self esteem,being in high school and having such a petite thin body,or at least it is for me,anyways.I want to tone up!

Legs- I want to increase my calves and quads,my goal is really to get more thicker legs.
Arms - I really just want to have thicker arms not exactly muscle wise,but I guess tone them up more since they look like toothpicks :/
Glutes - I always wanted to gain the big bubble butt look,as for now it's sorta firm and round yet small so I want to increase muscle.

As for the workout routine I know it should consist of 3x a week and various sets&reps of squats,lunges and weight training(I just don't know what will be best for me?).My only issue is that I don't have any equipment and my dad weights are a bit too heavy for me,so i guess water bottles it is,lol?

So,basically I'm not in such a rush to accomplish my goal,but I'm going to be working on this the whole summer that way when school starts (August) I may see some results,I don't want to impress anyone at school,just want to feel more confident within myself.. :/ heh


Fin,
Hope,I didn't ramble too much..
 
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I'm in a similar predicament. I'm also quite skinny at 5'6" and 116 lbs. I used to weigh less, but I was able to put a fair amount of muscle on with some basic weight training. I'm currently doing some workouts out of "The New Rules of Lifting for Women". I would highly recommend that book especially for your goals. It focuses a lot on the lower body and increasing strength as well as toning up. It doesn't specifically deal with weight gain, but I'm sure by increasing your calorie intake and following a basic muscle building plan you'll be able to do it.

As for what size weights to use, if all of your dad's weights are too heavy, you may want to start with some body weight training and then slowly move to using the heavier weights. You could also invest in a set of light dumbbells, but they can be expensive. I'm sure after a while you'll be able to move up to your dad's weights once you get used to it unless they're insanely heavy. I was able to move up to using 25 lb dumbbells for most upper body exercises in no time.
 
Spicypumpkin,

Thank you for the suggestion on the book.I would definitely check it out soon.
The weights my dad used,cause he has them laying around somewhere aren't insanely heavy,but at the moment they're a bit uncomfortable for me.But,I will try 5lbs weights then work my way up.Once I get the job I'm in need of,I may even try investing on those light dumbbells you suggested as well.Congrats on your weight,it's my goal to be at least 120lbs,although I'm positive it'll be quite a tough work.
 
"Toning" is really the result of two processes - building muscle, and losing fat to see the muscle. So really there's only two ways to make yourself bigger - one is by adding fat, and the other is by adding muscle. I'm thinking you want the latter. :)

Spicy's suggestion is an excellent one - The New Rules of Lifting for Women should give you a lot of basic information you'll need to get started. However, just be aware the programs are tough, so they may prove "uncomfortable" but in a good way (you'll be working to be sure).

Bodyweight exercises might be an option if you don't want to invest in weights just yet. For example, how many squats/pushups/pullups can you do?
 
Stingo,

Thank you for replying.I'm probably able to add muscle a bit faster than adding fat,perhaps I need a strict diet.
As for squats,push-ups and pull-ups I'm not accurately sure how many I can do,I never really do push-ups or pull-ups,the time I do exercise I do about 3 sets of 40 squats,I think I can increase the amount of squats,I was just told it's better to start at a low number than work your way up.I'm just not sure what's the right amount to stimulate my muscle growth for a 'workout starter'.I say starter,cause the times I told myself I'll workout I only do it the first week then forget about it after,although this time I'm taking it more seriously.. heh
 
Nutrition will account for about 80% of your results, so it has to be spot on for you to succeed. That'd mean emphasizing protein (to repair muscles after working out), and getting your carbs and fats in line. A typical scenario is about 40% of your calories from protein, 30% each from carbs and healthy fats.

I wouldn't worry about a number, just do as many as you can for each of two or three sets, then try to improve on that number the next time you work out. (The fact that you can do 40 bodyweight squats but don't know the amount of pullups/pushups you can do might indicate you've been training your lower body but not your upper body.) Also, don't worry about the weights - anything that provides resistance will be good, the only rule being to try to improve each workout - add an extra rep or weight, or rest less between sets for example.
 
Stingo,

Great information you have provided for me!I'll start the workouts tomorrow and try to increase reps while I'm at it.Since I'm going to start working out 3x's a week I decided to do for instance,one day workout on my lower body then the other day my upper body,I'm not too sure if I should be doing both the same day,but I guess this isn't such a bad idea?As for nutrition the good ol' six meals a day,consuming more proteins,8 glasses of water daily and a shake 30 mins after workouts I think should do

:)
 
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I know that NROL's Hypertrophy I program does an upper/lower split, so I think you've got a good idea there.

Lower Body Exercise Examples:
Squats, Deadlifts, Lunges, Mountain Climbers, Burpees, Step-ups (on a bench, or going up flights of stairs two at a time)

Upper Body Exercise Examples:
Push-ups, Presses, Pull-ups or Chin-ups, Rows, Dips

Combinations are good for metabolic work:

Squat + Overhead Press, Lunges + Bicep Curls or Step-ups + Front Raises

As for weight, anything that provides resistance and you can lift will be useful. Water jugs, bags full of books, suitcases or backpacks filled with stuff can work. In fact it might even give a better workout as dumbbells put the weight in a convenient package.
 
Sure will!
I appreciate it very much Stingo!
Thank you for taking your time to provide me all of this information,you made it easier for me!

:beerchug:
 
Stingo,

Hi again.As for the workout I still haven't decided what exactly to do,to be honest.I was able to find a pair of 12lbs dumbbells,but i struggle to do the workouts correctly with the cause they're a bit heavy for me.And considering there's so many workouts on Comcast demand,I'm not sure where to start.
As for the nutrition I haven't kept strict diet of eating 5-6 meals a day,but I am consuming more proteins and making homemade shakes when I can.
 
I posted this in another section, but might I suggest to you the big 3 exercises.

Squats, bench and deadlift

These 3 compound movements help boost strength, muscle mass and can help lose fat because you're engaging so many large and small muscle groups
 
Jaim,
Thank you for the suggestions.I'm able to do squats,not sure about the deadlift and bench considering I don't have any other equipment but 12lb dumbbells and on top of that I don't know if i'll be able to handle deadlift :confused:
 
Pushups would be the option then instead of bench presses - no equipment required there. As for deadlifts, ANYTHING that's heavy enough that you can lift safely would work. A box of books, a 5 gallon jug of water, a full backpack etc. Seems you've got paralysis by analysis though in that you're taking so long to choose something you're not choosing anything...
 
ExoticLadybug said:
Jaim,
Thank you for the suggestions.I'm able to do squats,not sure about the deadlift and bench considering I don't have any other equipment but 12lb dumbbells and on top of that I don't know if i'll be able to handle deadlift :confused:
Click to expand...

You can DEFINITELY do deadlifts and bench of you have 12 lbs dumbbells.

Under Goodle Images, look up Dumbbell bench press and dumbell deadlifts to see what it looks like.
 
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