how to build up my muscle in 2 months?
441498
You can build a lot of strength in 2 months, but a lot of muscle?  That takes a LOT of time.  Becoming a Mr. America is not something you can do in 2 months.  It is a years long endeavor.  But working out is a very worthwhile effort so don't give up if you don't see immediate results.
807782
Hi, Im not a body builder but I started lifting weights around your age.\nOne of the most important things if you want to build muscle is your diet. It depends if you have a fast, slow or normal metabolism (how fast your body burns calories/energy/fat) you should know yourself what you are. Make sure you have a balanced diet and a little bit of extra protein (chicken & turkey are good sources). If you need a bit more protein in your diet I would recommend a "protein shake" these are safe and are not steroids they just contain a multi-vitamin and protein (protein can be found in many foods naturally) this is an easy way to boost your amount of protein without the hassle of cooking etc.\nRead up on diet etc I recommend www.menshealth.com I would also recommend the magazine it features a wide range of workouts, food, interesting articles, sports etc.\nDon’t work yourself too hard lifting heavy weights if you feel any strain stop! Don’t try to act tough in the gym and lift weights to impress others you could do serious damage that will set back your training and may be do permanent damage.\nYou can build muscle doing cardio/sport etc. I would also recommend that you build up your flexibility while you are young this will help prevent pulling muscles etc in the future. \nStart with light weights 3 sets 15 reps as it gets easier build up the weights. Also rest a day between lifting weights its normal to feel achy the next day but this will go away after awhile. I would say to do a workout like this 3-4 times a week.\nI could go on forever but check out the website and the magazine if you go to a decent gym don’t be afraid to ask questions there too. Have a look at www.maximuscle.co.uk too I wouldn’t recommend anything else but the protein shakes though.\nGood luck!\n\nEDIT: I forgot you are only 16! You are still growing so take it easy and eat a balanced diet up your intake of protein but you probally wont need a protein shakes at your age. I would also say you should start swimming its a good full body work out.
1000234
well, if you don't mind putting out effort, http://www.bodybuilding.com/fun/index.html that site will tell you how to get in shape and what to eat and all to build up muscle mass
244088
i. Eat more calories\nDo the math. Eat larger portions and eat at least five meals a day.\n\nii. Make smart choices\nFor example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.\nEat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.\n\niii. Protein is important\nncrease your protein intake\n\niv. Snack a lot\nConsume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.\n\nv. Fluids help too\nDrink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.\n\nvi. Intensify workouts\nAerobics are great, right? Not for weight gain!\nYou need to exercise really hard and intensely to gain muscle mass\n\nii. Weights are the way to go\nFocus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.\n\nviii. Space out your workouts\n\nIf you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity.\n\nix. Creatine?\n\nx. Be consistent
81562
You should try strength training instead.  Using weights would help build muscle.
158350
working out anything for more than 45 min is a waste of time because you end up destroy your own current muscles for energy, and also leads to overtraining which will also waste your muscle and prevent them from recovering thus will not build you any new muscle. \n\n\nnow here is the way to build muscle properly and increase the speed in which you will gain them:\n\nthe secret to gaining muscle is to shock your muscles every work out. this can be done in the following ways:\n\n-changing the order of the exercise each work out\n- changing the speed at which you lift the weights, slow or faster\n-super sets which means doing two or more opposite or same body part exercises\n- giant sets which means no rest between all sets performed for a specific body part\n- negatives which means lowering the weight very slowly after one rep\n- stripping which means lifting the heaviest weight you can to muscle failure (when you can lift it anymore) for no more than 6-8 repetitions and then going to a slightly lower weight + repeat\n\nthat's only a few ways to shock your muscles into growing. Muscles have a memory so you must vary and change your routine and shocking methods constantly.\n\nalso there is the diet component:\n\nproteins: make sure you eat a palm size protein portion every meal, which should be every 3 hours that you arent sleeping and do not eatt 3 hours before going to bed to prevent food from metabolizing into fat.\n\ncarbs: 2 clenched fists is the ideal portion\n\nfats: olive oils, flaxseed oils, peanuts, almonds, no more than 10-12 or a table spoon per meal for the oils\n\nmake sure you do not work the same muscle groups within 48 hours or 2 days to give them time to recover and grow.\n\nmake sure you sleep at least 8 hours, as much of the recovery occurs during sleep.\n\nmake sure you eat no more than 1 hour after your work outs\n\nmake sure you have a protein shake before going to bed, no other food if possible \n\nthrow junk food, alcohol, and other tempting food in the garbage. \n\nkeep your training to 3 sets of 6-8 repetitions per exercise@ 3 exercises per body part\n\nany more question, visit this excellent site bellow, and good luck
1134807
run and lift weights to build muscle.
609428
Build arm flexibility and leg strengh.
175479
You can do it in as little as 7 weeks. I'm talking natural here. Eat more and take in 1.5 grams of protein per pound of body weight daily. Then do a 3 day split. It is under 3 hours a week. Do 8 reps to failure. 3 or 4 minute rest.\nbench press 2 sets\nincline press 2\nshoulder press 1\nshrug 1\nlateral raise 2\ntricep extension 1\n\nday 2\nbent over row 3\nfront pulldown 1\ncurls 1\nhammer curls 1\nwrist flexation and extension 1\n\nday 3\nsquat 3\nstraight leg deadlift 3\nsumo style deadlift 1\nweighted decline situps 1\ncalf raises 3\n\nAfter you get your 7 pounds. Do the same routine, just cut the rest in half, double the number of sets and only lift 70% of your 1 rep maximum.\n\nIn 3 to 5 months you will be looking buff.
161660
A high protein intake will help with building muscles, along with exercise of course. you don't need any special "diet plan". Just concentrate on lean red meats,\nand chicken. You can also get a lot of protein from eggs,\nmilk, nuts, and there are a lot of beans that are high in\nprotein, too. Cut way down on fried stuff, breads, pastas,\nrice, potatoes and just about anything that has flour in it. Within\n2 to 3 weeks, you will be noticing a big difference. Be sure to get your fruits and vegetables, and a good vitamin
299174
well u wanna gain nice sexy muscle mass...it makes u look alot curvier...you would do something like this\ndiet: 5 to 6 meals a day, drink lotz of water, take 2 protein shakes a day, after workout is a must with a banana!\nprotein: egg whites, chicken, tuna, fish, steak\ncomplex carbs: brown rice, yams, whole wheat breads\nveggies: asparagus, green beans, broccolie, other green veggies\nhealthy fats: olive oil, peanut butter, any type of nuts, omega 3's (fats from salmone is really good).\nworkout: maybe u can work out 5 times a week! ur workout plan would go soemthing like this:\nmonday: chest, back, shoulders\ntuesday: full body circuit workout\nwednesday: biceps, triceps\nthursday: full body circuit workout\nfriday: quads, hamstrings, calves, and glutes\nsat and sunday: rest  ......abs every other day\nemail me if u need any help...goodluck babe!
342715
lift weights..start with low weight and high repitions and also do some cardio...Consume one protein shake a day usually after your workout..start with 5 days a week of training...eat healthy and you will see results
508356
You can build muscle! Get a book called Super Squats by Randall Strossen. It should be right up your alley.\n\n\nDo this routine for one year straight. Make sure that you increase the weight on all you lifts by 10% every two weeks. \n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\n\nLeg Extensions2x15\nSquat2x8\nLeg Curl2x10\nStanding Calf Raise2x10-15\n\nCHEST\n\nIncline Bench Press2x8\nFlyes2x8-10\n\nBACK\nChin Ups 2x8-10 or\nPulldown2x10-15\nBent Over Rows2x6-10\n\nSHOULDERS\n\nSeated Overhead Press2x8-10\nUpright Rows2x10-15\n\nBICEPS\n\nStanding Barbell Curls2x5-9\n\nTRICEPS \nDips 2xlimit or\nPressdowns2x10-15\n\nABS\n\nCrunches3x55\nLying Knee Raises2x30\n\n\nEvery two weeks increase the weight on all these exercises  by 10%.\n\nGet a gram of protein for every pound of body weight. Make sure you eat a high protein meal right after your workouts.  \n\nDrink lots of water about 120oz a day.\n\nEat about six small meals a day. Make sure at least two of them contain vegetables. If you need help with meal planning go to www.leehaney.com .\n\nMake sure you get eight hours of sleep. \n\nHave one day during the week where you eat whatever you want.\n\nAbout three times a week do 30 minutes of cardiovascular exercise like running, cycling, jump roping etc.\n\nTry to be consistent. Wait until you've been at this program a year before seeing big time results.
166130
Protein and carbohydrates! Vegetables! Eat three good meals a day, and two to three healthy snacks. Don't skip. And exercise. Muscle weighs more than fat, so if you can get on a good regimen of lifting light weights, you can put on muscle and gain the weight. (Even if you just get 2 lb. dumbbells and work out your arms, you'll see a difference in a couple of weeks.)
367735
Eat a lot of proteins and do push ups.  Every night set a goal of a number of push up (32 Army minimum) and once you reach it do one more than the night before.\n\nhttp://www.bodybuilding.com
35924
exercise, go for a little sprint, or do some situps.\n\nThat will raise your heart level and wallah, instant energy.
399261
I would add some cardio to your regimen if you haven't already and invest in a stability ball and winsor pilates you will see results in no time. I did this and saw results in @ 2 weeks.