I need to gain 20 pounds

[Step]

Allright, here's the deal. I'm trying out for a police service aide position with my local police departmen, and hopefully, in a year, I will head on to the academy. I meet all requirements except for one: height and weight must be proportional. Hmmm... I'm 5'2" and weight 90 pounds. Oh yeah, did I mention I'm a girl that hasn't exercised regularly in six years?

So, deadline to turn in this application is July 30. Right now all I'm doing is a lot of stretching, crunches, sit ups, pushups, basically the things that I will be tested on if I get the job. I also have to run 1.5 miles in 16.33 minutes, which I will definitly need to work on. Lucky I live right next to a high school and can use their track to practice.

So, what do I need to do to gain 20 pounds? What should I be eating? A lot of carbs? Also, what exercises will benefit me the most. I need to build up as much muscle as possible as well as get in shape to run. Being such a petite woman, I will have to be in excellent shape when my interview rolls around (whenever that might be). All I have at my disposal is a weight bench, a track, and a whole lot of floor space.

Please help!

 

[abear]

Allright, here's the deal. I'm trying out for a police service aide position with my local police departmen, and hopefully, in a year, I will head on to the academy.

thats sounds really cool!!

well, the key to gaining weight is to take in more calories than you burn off. so of course you need to eat more. now you can take the fast food route and gain fat weight, but thats no good.

or you can just eat more good foods. heres a list these good foods

http://www.bodybuilding.com/fun/stella9.htm

combine those calories with good basic exercises and you'll gain the right kind of weight (lean muscle mass )

http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html

http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

all these exericses are found here, look on the right side. you do have some weights, dont you?

http://www.exrx.net/Lists/Directory.html