3 Basic Elements To Gain Weight
Gaining weight can be a real pain in the ass. Especially if you are one of these “skinny” type of guys. It’s not easy at all to stay motivated when you fail – all these diets, hard workouts… But it’s the dream about nice muscle mass that keeps us on the track. So let’s take a look at these 3 most important things for gaining weight and building some serious muscle so that you don’t have to fail.
Eating
This is the basic and the most important point of gaining weight. How can you build a house without bricks? You can’t. So how do you imagine building muscle without eating? The math here is very easy – eat more calories than you burn. As simple as that. Average calorie intake for women is about 2,000 calories a day and 2,500 for men. But with hard workouts and fast metabolism for great results in muscle gains you need about 3,500 calories a day. But don’t get me wrong – McDonald’s won’t save the day this time. Only high quality calories and balanced meals can help here. I mean proteins, carbs, vitamins, fiber. If you find it hard to add those 2 extra meals a day – use weight gainers. They are natural products and will feed your muscle with extra proteins and carbs. Don’t forget to drink a lot of water.
Training
Stick to the basics. Squats, bench press, deadlifts. Try to avoid isolated exercises – work with free weights. You can use our free weight gaining workouts : beginners weight gain, intermediate weight gain. Do not over-train. This is a common mistake that a lot of people make trying to gain weight. Maximum time you have to spend in a gym is 40 – 55 minutes (with this I mean only the time when you are doing your workout not chatting about girls with your buddies).
Sleeping
Sleep at least 8 hours a day. Your muscle grow while you sleep and body maximizes it’s growth mechanism in weight gain process. Your body have to recover! Read more about importance of sleeping.
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May 14th, 2009 at 4:52 pm
great post thanks
it is a great idea to stick with the exercises that gives you more bang for your buck like squat, rows, deadlifts and bench presses.
May 26th, 2009 at 1:46 pm
Very basic advice but props for really being on the point on how to gain muscle fast!
To all beginners:
This is the advice you need to follow. Stick to this and you will succeed!
July 1st, 2009 at 5:54 am
The tricks which you have suggested are relly wonderful and exciting. You have seriously done a great job.