I want to gain some weight (preferably muscle mass). I don't have time for fitness, I just want to bulk-up a little. I have a 15 kg dumbell at home. Can you recommend me some exercises for it, as well as what food to eat? Thank you.
Eat more than you burn and you will gain weight. If you want to gain muscle mass outside of having a physical labor job, you will need to make time or you will just get fat. Pushups, situps, and some exercises with the dumbell will be a good start. It doesn't take much time and can be done in 10-15 mins a day.
My current job involves moving and carrying stuff around, so I hope this keeps me from getting fat. As for the exercises, thank you for your advice. I will start doing some.
Number 1 most bang per buck exercise is squats. The most effective way of getting bigger is GOMAD-gallon of milk a day. Google it for more info. You're going to HAVE to get some lactose pills. Even though you may not be lactose intolerant.
Sound like your job is keeping you slimmed down. +1 on the squats. Squats work nearly every muscle group in the body. I do around 100 squats a day and lots of lunges and 1 legged exercise for stability, etc. Still, if you want to build muscle mass, weight lifting is the way to go. High weight with low reps builds in strength, while lower weight and higher reps build in more muscle definition. Do research on the web. You don't need a gym to get what you want. Push ups, squats and core work will help you gain weight, plus you have to up your caloric intake.
Eat lots of lean red meat, drink nonfat milk, and also eat fresh fruits and vegetables, minimize starches, fats and refined sugar. Drink plenty of water, too. Also avoid dietary supplements except for multivitamins, and absolutely no steroids, testosterone, etc. The idea is to maximize protein intake and minimize fats, sugar, processed food and other unhealthy stuff. Pay particular attention to form when working out. It helps isolate the muscles being exercised and minimizes the chance of injury. Cardiovascular endurance and muscle mass are not mutually exclusive. I used to run 5 miles each day as a warmup before working out. All it takes is a pair of sneakers. The above worked very well for me. Maybe it would work for you, too?
I would say you gotta just eat more =P come to Sweden and live with me and copy what I eat for 1 month hahaha. I keep gaining weight I notice =P