How To Gain Weight And Muscle

Gaining weight is easy but gaining it healthfully through adherence to the right diet and a regimen of muscle building exercises is more difficult. For those of you interested in how to gain weight and muscle, it’s important to set clear goals, plan your diet and begin an exercise routine.

Goals are very important when gaining weight and muscle because it’s easy to get carried away if you don’t have clear ideas of how much weight and muscle you want to gain. Deciding how much to gain is a personal choice based on your build and lifestyle and it might be wise to consult a personal trainer in deciding just how much weight or muscle to add.

That being said, once you’ve set a goal, you should be able to reach it without a personal trainer. Whether you want to gain 10, 20 or 30 pounds, the first thing that you need to plan is your diet.

In order to gain weight and muscle, it’s necessary to eat a high-protein diet of about 3,500 to 4,500 calories a day depending on your goals. The protein is the most important part of this diet and you should aim for about one gram of protein per pound of body weight every day.

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This means that you’ll need to eat a lot of lean red meat and fish and it’s also advisable to begin taking a daily protein supplement as well. There are a lot of supplements out there but casein and whey proteins are the two that I’ve gotten the best results from personally.

As well as plenty of protein, you’re diet will need to include carbs, fruits and vegetables but should be low on pure fats and junk food. You want to gain weight through a balanced diet that’s high in nutrition not through a diet that’s high in butter and sugar.

Once you’ve planned your diet, you’ll have to plan an exercise routine that includes strength training and some light cardio. Even though you’re trying to gain weight and muscle, cardio is still important because it raises the body’s heart rate and improves blood flow.

Cardio is important but strength training is the key component in any plan to gain weight and muscle. Your initial workout should involve bodyweight exercises such as push ups as well as the use of resistance machines.

Once you’ve built up some strength, begin using free weights because these are the exercises that really build muscle mass. Bicep curls, chest presses and squats all build muscle at a much faster pace than resistance machines so transition your strength training routine to these types of free weight exercises as soon as possible.

There is no one secret for how to gain weight and muscle, if you follow a strict regimen of strength training and eat a balanced diet high in protein and calories you’ll begin to gain weight and muscle in a matter of weeks. Just remember that once you’ve reached your goals you’ll still have to work out regularly in order to maintain the weight and muscle you’ve gained.

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