How to Gain Muscle and Weight
If you’re underweight and looking for ways to build muscle and put on weight, there are things you can do, and you don’t have to spend a lot of money. It won’t happen magically overnight, but if you stick with it, you should see results.
Nutrition is a major factor. It isn’t about eating tons of food in hopes of putting on weight and turning it into muscle. You have to eat the right kinds of food, and do the right kinds of muscle-building exercises. There is a method that works for a lot of people.
A diet high in protein and carbohydrates is a place to start. Never substitute a meal with a weight-gain pill. Your body needs food. It’s okay to add vitamins and minerals, even supplements, but never replace these products for the real thing.
Your diet for gaining weight and muscle should include protein consisting of meat, fish, poultry, eggs, milk, fruit, vegetable, and carbohydrates.
When eating, go for 5 or 6 smaller means opposed to 2 or 3 large ones.
Carbohydrates found in potatoes and bread are good to add to your diet. When given the choice between a health bar and a baked potato and portion of chicken, go for the potato and chicken.
If you do decide to use a weight gain supplement, as stated earlier, don’t substitute it for a meal. Add it to your meal. Use them especially after a weight-training workout, since this is the prime time for muscle growth. Muscle growth happens following the workout, not during. It happens while you’re resting and eating.
Add water to your diet. True, water has no calories, but it does help your body build muscle and re-hydrates your body.
Get plenty of rest. Your muscles need this to build and recover.
When it comes to building muscle, if you work out in a gym, use free weights instead of machines, because it builds muscle faster. Don’t overdo it. You may think that the longer your workout, the more muscle you will build, but the opposite is true. A 60-70 minute workout is ideal. Do exercises that will work multiple muscle groups at once.
You may think that exercise will make you lose weight instead of gain. What it will do is turn what you have into muscle.
Don’t make the mistake of thinking that eating a lot of junk food is the answer. You may put on weight this way, but it isn’t nutrition, it’s just empty calories. You must take into account the overall health of your body, what you put into it, and how you use it during workouts.
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Maximize Your Muscle Gains
If you’re a beginner when it comes to weight training, you may feel overwhelmed by all the advice swirling around concerning muscle gain and how to maximize it.
If you go to the gym regularly and are looking for some basic guidelines, here are some to get you started:
–Use free weights that concentrate on multiple muscle groups. You’ll see a big difference if you combine the competitive motions with free weights. Do squats, chin-ups, overhead presses, dip and lunge, deadlift, and barbell rows. These particular exercises help stimulate muscle fibers.
–Train hard. If you want to see results, stick to an intense regimen. You must push yourself to your limit, and then a little bit further. If you don’t train hard or aren’t serious about it, you won’t see any muscle gains.
–Document your progress. Keep a log of the training exercises you do and what results you’re seeing. If you don’t see a significant change, change something. Consult a professional trainer for advice, especially if you’re new to weight training.
–Do more each week. Muscle building is a survival response to the stress you put on them. They build when you put the pressure on, so keep putting your muscles in this survival mode, a little more each week.
–But don’t over train. This occurs when you do too much lifting in the gym. Your muscles grow when you’re away from the gym, relaxing and eating. So to overwork your muscles does more harm than good. Know what your body can do and what it can’t, and don’t abuse your muscles. Give them a chance to breathe and rebound.
–Eat more often, and eat the right kinds of food. Weight training is only half the formula for building muscle mass. If you don’t give your muscles the nutrition they need, you will fail and become frustrated. Eat 5-7 meals a day of protein and complex carbohydrates.
–Consume more protein. It is the most important nutrient of all when it comes to building muscle. Go for 1-1.5 grams of protein per pound of body weight daily. Sources of protein include beef, eggs, fish, poultry, milk, peanut butter, and nuts.
–Drink more water. Your muscles are 70% water. Our bodies thrive on it. 0.6 ounces per pound of body weight is the ideal goal per day.
–Consistency is the key. In the workout, the diet, the routine. So what if it becomes redundant. The redundancy will have its rewards.