A lot of people have problems ginng weight.To people that want to lose weight,this may not seem to much of a problem,but being skinny,with very little muscle can make people feel inadequate and affect their confidence. Many people who find it hard to put on weight have fast metabolisms, this could be a blessing if you want to lose weight, but it is a nightmare when you want to gain weight. Remember it is not only overweight people that dream of having muscular and toned bodies. Thin people want them just as badly. For a thin person it can be very difficult to gain muscle as their metabolism will burn too many calories preventing the growth of any new muscle.
The obvious answer would be to eat more calories. However it is not as simple as that. Just eating lots of calories is not going to be enough.
Even a thin person can carry what could be considered excessive fat around their waists, while their arms and legs remain thin. To get more muscular there are certain rules that need to be followed. These steps must be undertaken consistently over a period of time.
Skimping on meals is something that you must avoid religiously. Doing what you need to do on a regular basis without fail is what is going to help you put on weight. The first step is weight training, without this you will not gain muscular weight. Muscle has more density and weight than fat, so the more muscle you can get, the heavier you will become. Training with weights breaks down muscle, nutrition and rest repairs them so that they are fractionally bigger than they were before. Your focus should be on the big compound exercises like squats, dead lifts, bench press, press, and bent over rows.
These exercises require the use of lots of different muscles. This means that more of your muscles are being trained. Don't waste time and effort on small exercises which focus on small individual muscles,these will not get you the body you want. You should lift a weight that allows you to reach 4-8 reps, and once you can do 8 reps add a little more weight and repeat the process.
You need to start eating more calories but they should be good calories that come from foods such as cereals, vegetables, lean meat, eggs, and fish. Try to eat salmon or tuna everyday as these provide you with the types of fat that are of great benefit for your body. Solid food or liquid food (protein drinks) should be consumed every few hours.
Your calorie requirements will increase with heavy training because your body will demand more to cope with what you are doing. Don't forget to drink lots of water. Carbs provide your body with the energy that it needs to train, so do not skimp on carbs, and make sure that you never miss breakfast. Protein is what repairs your body after the training has broken down your muscles.
If you don't get an adequate supply of protein your muscles will not grow, it's that simple. You need to be consuming 1gram of protein for each pound that you weigh. Some people cannot eat this much protein through regular food.
This is not a problem because you can begin taking a good protein drink to get the extra protein that you need. Take a protein drink about 3 times a day between meals, and taking one last thing at night will reap great benefits. If you are trying to gain weight your objective is not to burn calories but to save them. This means getting plenty of rest. The training only prepares your muscles for growth; they are broken down when you train.
Your body requires good nutrition and plenty of rest if it is to get bigger. Your rest days are just as important as your training days. Try to avoid anything that is going to burn calories.
Rest as much as you can and eat as many healthy calories as you can. Conventional wisdom suggests that you should weight train 3-4 times a week. This is fine for the average person but if you find it hard to gain weight then this is too much. You should do a whole body routine which includes squats, bench press, shoulder press, and bent over row.
Do 3 sets of 6-8 reps as heavy as you can go. Then leave 2 or even 3 days off before you train again. Do not train unless all the aches and soreness has gone. Your next training session should include dead lift, incline bench press, pull ups, and dumbbell press. Stick with this and continue to add little bits of weight to the bar.
The bottom line is that all these steps must be followed. Miss out one and you will not grow. Always eat our food,don't miss workouts unless you are still aching,and get plenty of rest. Be persistent, be progressive, keep doing all of the steps consistently and it will happen for you.
Skip any steps and you will not gain weight. You will not find a better way on how to gain weight.
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