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How To Gain Weight And Muscle Fast


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How To Gain Weight And Muscle. Discover foods to gain weight and muscle, tips for gaining weight,gain weight diet info how to gain weight the healthy way and more.

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How To Gain Weight And Muscle Fast

  1. 1. ==== ====Hello, If you truly want to gain weight and muscle fast make sure you for some serious tips, strategies and little known info that willshorten the time it will take for you to achieve massive results! ====After you read this short article, you will have leaned some quick tips to start gaining healthyweight.Heres 6 simple ways on how to gain weight without getting fat:Tip 1: Eating Enough Quality CaloriesHave you ever asked somebody whos trying to gain weight what they eat?I did. And the response I received was shocking."I just eat."Thats what he said. I just eat.You MUST know how many calories a day you need for your weight gain goal.This person desperately wanted to gain weight and every time I saw him the gym he had someexcuse as to why it wasnt going his way. And it was usually related to his metabolism.Let me tell you...If you want to gain quality weight, you have to eat high quality dense foods and ENOUGH of them.Furthermore... if you want to gain weight without getting fat, then you bulk with the same principlesas if you were on a cutting diet. Choose higher-calorie foods when given a choice.In my years of experience, when I bulked up and gained weight and fat, the biggest mistake Imade was not tracking what I ate. I always tracked my diet when I was on a calorie restrictedphase (that was a given) but when I wanted to gain weight I just ate everything I could.Have you ever felt that way?In order to gain weight, you need to eat more than your usual maintenance calorie intake but notso much as to just store the excess calories and get fat. And you need to eat consistently.That should have been your "ah -ha" moment.
  2. 2. Gaining weight isnt your cue to eat everything under the sun. In order to gain weight, lean massand not get fat, you need to eat just over what you body needs to maintain. In this manner, youllprovide your body with all the calories it needs to build muscle but you wont give it so much as itstores the excess as fat.[ Remember that anything in excess, even protein, can be stored as fat. ]The key is to gain healthy weight and minimize the fat gains.Tip 2: Grocery Shopping 101If you are looking to gain weight, then dont have bare cupboards. Go to your kitchen right nowafter reading this section and take a look at what youve got in stock.Make sure your kitchen is fully stocked with the foods you need to eat. Dense foods workwonders for putting on the weight.Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, leanred meat, poultry and fish.Bare cupboards = no weight gain!Bodybuilding doesnt have to break the bank. Many times you can get bulk items for muchcheaper than you think. Packages of tuna, turkey, chicken legs, pasta all are great bulking itemsthat dont cost a ton of money.Perishable items like fruits and sugary laden items and condiments are usually things that cost themost.Tip 3: Meal Planning for DummiesPart of performance nutrition is eating 5-6 times a day. Every 2-3 hours you should be consuminga meal consisting of a lean protein, fibrous/starchy carb and potentially a healthy fat.If you really want to gain weight, you need to eat 5-6 times a day! And it needs to be consistent.This means no skipping meals.Eating 3 times a day full of bacon and eggs might have worked for some of the past legends but itprobably wont do you any good.Keeping your metabolism high and your system flushed with nitrogen (protein) will ensure youkeep all the muscle you are working to build and that you are consuming slight excess calories forweight gain.If you eat a big dinner but skip snacks and have light breakfasts, that is part of the problem.Healthy weight gain only comes from people who are consistent in their eating and dont skipmeals.
  3. 3. Failure to plan your meals ultimately means you wont be eating enough to gain weight.Tip 4: Nutrient Variety is KeyIt happens to the best of us... We get used to eating certain foods and we dont budge. For abulking diet, this can be a killer as it drastically limits the number of calories you can eat. Plus, youwill limit the nutrients and vitamins you will be able to intake. Both are essential to maximumhealthy weight gain.Did anybody ever tell you that nutrients are essential for growth?Tip 5: Essential Meal TimingWhile it might be socially acceptable to eat just 3 times a day, that is not acceptable for those whoare serious about putting on lean muscle mass without putting on fat.Youve heard all the benefits of performance nutrition and eating 5-6 times a day but re-read this...Quality muscle gain without putting on fat requires a high metabolism AND an excess number ofcalories.In order to do just that, you need to eat frequently.That means 5-6 times a day (or more).Tip 6: Eat, Eat and Eat [ did I mention eat ]Dont feel hungry?Eat. Now in most cases, that is against the current movement but in reality, if you want to put onquality mass you have to eat regardless of your hunger levels. Eating based on your mood is notthe path to healthy weight gain.Countless people tell me they cannot eat like a 200 lb bodybuilder.Thats because they are not a 200 lb bodybuilder.Once they eat more, gain muscle mass, they will be and it will seem like nothing to eat like a 200lb bodybuilder.This doesnt mean stuffing yourself, gorging on food or getting sick. It means eating more andmore gradually over time in order to prime your body for more frequent meal times. Slowly startadding more food to your portions until youve nailed your perfect weight gain calorie needs.As you eat more and small but frequent meals, you wont feel stuff and your body will becomemore efficient at digesting and breaking down foods.All this means to you is...
  4. 4. A higher metabolic rate and more calories!The two essential keys to putting on weight without the fat.:: Additional Tips ::* Drink plenty of water. With your additional meals and workouts, youll want to ensure you areproperly hydrated.* Engage in a weight training program. Building muscle is a priority during your bulking phase.Since you will have plenty of energy from your carb sources, you should be fueled and primed toget some of the best and most intense workouts of your life. Now is an opportune time to buildmuscle.* Limit your cardio workouts. Cardio workouts are a tool. Use it sparingly depending on yourmetabolism. If you feel like you arent putting on weight, reduce the amount of cardio you aredoing. If you feel like you are putting on a bit too much fat, increase the cardio.* Take weekly weight and body fat measurements. By taking a weekly measurement, you cansee if the weight you are putting on is fat or muscle.Marc David is a bodybuilder and author of the, Beginners Guide to Fitness and Bodybuilding. Youcan get info on Marcs e-book at: . To get Marcs free e-zine, visit http://www.JustAskMarc.comArticle Source: ====Hello, If you truly want to gain weight and muscle fast make sure you for some serious tips, strategies and little known info that willshorten the time it will take for you to achieve massive results! ====