| Gaining weight is a process that requires the | | | | weight gain workout routine check out my muscle |
| combination of proper diet and exercise. Depending on | | | | building workout routine. Your workout routine should |
| your body type you will have a harder or easier time | | | | consist of doing heavy lifting in order to maximize |
| putting on weight than others. Some people naturally | | | | muscle growth. Also you will need to focus more on |
| have very fast metabolic rates which makes putting | | | | free weight exercises such as bench presses, squats, |
| on weight very difficult for them. | | | | dead lifts, etc. as they are the best exercise for |
| I am one of those people that has trouble putting on | | | | building muscle. |
| weight. In the past before I started working out I was | | | | Eventually during your weight gaining process you will |
| close to 6 feet tall and weighed less than a 130 | | | | reach a point where you will stop gaining weight. This is |
| pounds. It felt like it took forever to put on weight, but | | | | because your body has gotten used to your routine. |
| after I learned the proper techniques for weight gain I | | | | So in order to get back on track you will need to |
| was able to put on quite a bit of muscle. Now I have | | | | switch your workout routine up and eat even more |
| settled in at a healthy 185 pounds. Gaining weight is not | | | | than you already do. This will jump start your body into |
| that hard if proper methods are followed. | | | | gain weight again. |
| Gaining weight is more about your diet than working | | | | Additional Points |
| out. You can workout forever and still not gain a pound | | | | - Weigh yourself at the start and end of the week |
| without the proper diet. The simple equation for gaining | | | | rather than everyday as your weight tends to |
| weight is to consume more calories than you burn. | | | | fluctuate on a daily bases. Using a healthy weight |
| With that being said you can't just eat junk food as | | | | gaining program you should expect to gain 1-2 pounds |
| they contain a lot of bad calories that you don't want | | | | a week. |
| to put into your body. Your ultimate goal when gaining | | | | - Make sure to rest up and get at least 8 hours of |
| weight is to put on muscle and not fat so you will have | | | | sleep a night. Your muscles grow while you rest which |
| to consume a lot of protein rich foods. Tuna, chicken, | | | | is why proper sleep is necessary. Also when you are |
| fish, turkey meat, eggs, low fat milk, etc. are all good | | | | rested up you will have more energy to perform high |
| sources of protein that you should look to add to your | | | | intensity workouts. |
| diet. For more information on the proper foods to eat | | | | - You should consume 1 to 1.5 grams of protein for |
| check out my weight gain diet. | | | | every pound you weigh. So if you weigh 150 pounds |
| Step By Step Process | | | | you should consume 150-225 grams of protein. If you |
| To get started on your weight gain routine, you first | | | | are having trouble filling your protein quota, look to |
| need to calculate your daily caloric needs. This is the | | | | adding protein supplements to your diet. Protein shakes |
| amount of calories you need to consume in order to | | | | are good popular source for your protein needs. |
| maintain your current weight. You can use an online | | | | - When lifting weights go up in weight every week to |
| calorie calculator to figure out your daily caloric needs. | | | | keep pushing your body and muscles to grow. |
| To gain weight you have to consume more calories | | | | - You will inevitably gain some fat while gaining weight. |
| than the amount you need to maintain your weight. | | | | Don't worry as you can loose the fat during the cut |
| You should consume at least 500 extra calories a day | | | | down phase. For more information check out my get |
| with more being better. Also you need to be eating | | | | ripped workout. There are usually two phases to |
| constantly so it is important to break your meals up | | | | body-building, mass-gain stage which is what we |
| into several meals spread out throughout the day. This | | | | discussed in this article and the cut-down phase which |
| maximizes nutrient absorption by your body which is | | | | is usually done after the mass-gain stage. |
| important for muscle repairs and growth. | | | | There you have it. Follow this routine and you will gain |
| Next you will need a workout routine. For a good | | | | weight in no time. |