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Diet and Exercises to build chest and shoulder muscles.?
I am 22 years old and look very thing with short muscles and very tiny boobs. I just want to increase my body by building more chest muscles and shoulder muscles. Please advice me what kind of exercises i have to do and what kind of diet i have to follow to put some muscles at shoulder and chest.

And finally will my boobs become small or go loose if i start doing any kind of exercises??

Thanks for your advice.
Laura

First, a disclaimer: for most women, it's difficult to add a lot of bulk to our muscles, even though we can add a lot of strength. Our hormones aren't set up for it or something.

We can, however, definitely add some. If you want to build muscle, make sure you're getting plenty of protein. (I hear cottage cheese is supposed to be great for this, but I haven't developed any enthusiasm for it yet.) Also, while this may be obvious, expect your appetite and weight to go up — you're putting on muscle mass.

You can do pushups or work out your upper body with weights. If you're using a machine, make sure you're following the instructions properly. If you're using free weights, whether commercial ones or improvised, make *extra* sure that you use enough weight to require effort, but *never more than you can safely control*.

Choose an amount of weight that you couldn't just keep going with forever, but make sure it's low enough that you can exercise the targeted muscles and use proper form. Don't bend your back to add leverage to your arms (or legs) — you can hurt your spine that way. Usually your back should be quite straight (or, well, its natural curve, but not bent), no matter what angle it is to the ground.

If you lose body fat, your breasts could get smaller. They are fatty tissue. However, as I understand it, it's difficult to add muscle mass and lose fat at the same time, at least seriously. I hear it's possible for someone who's been overweight and sedentary to start burning off fat and using the energy to start building muscle right at the beginning — but generally, losing fat requires burning more calories than you take in, and gaining muscle requires taking in extra calories to put into building the muscles.

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