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Build Muscle And Gain Weight Fast

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If you want to know how to gain weight and bulk up muscle, then be prepared to revised some of your ideas on what dieting really is. It is not just a matter of eating less in order to lose weight, but also of eating to gain weight. And what you eat is not necessarily chocolate cake, but it could be!

There is no difference between losing weight and gaining weight other than the amount of exercise you carry out, or, to put it more scientifically, how many calories you burn. Many people don't believe in calorie counting, but something has to be counted to measure the energy you take in and that you use up in exercise. Whether it is calories or any other energy measurement doesn't matter, so I will call them calories.

If you eat more calories that you use in exercise, you put on weight. If you eat less calories than you use in exercise you lose weight. If you want to lose weight then do the latter, and do the former if you want to gain weight. There is not getting away from that basic equation, irrespective of how you calculate your energy intake and usage, or whether you eat sausages and an Atkins diet, or lettuce and a rabbit diet, or even chocolate cake on a chocolate cake diet. It makes absolutely no difference. It is cast in stone!

So eat your sausages and bacon, or eat your lettuce and carrots, and enjoy your chocolate cake with ice cream or snails. If you want to gain weight and bulk up muscle you have to eat more calories than you use, and that's a lot of carrots! Especially when you have to work those muscles very hard that you want to develop, and use up your calorie intake that way. Recommended foods for building muscle are high protein foods such as chicken and steak, and also fat if you want, but you have to work a bit harder to use up the fat calories. Chocolate cake will take a long time, but you can do it.

Also, make sure that you have a good intake of the chemicals needed for your metabolism, such as L-carnetine and Coenzyme Q10 that enable you to convert fats to energy, and you will find it easier to make your goals. However, the whole equation rests on energy in and energy out. Take in calories, and then work the muscles you want to build up. That increases the blood flow through those muscle tissues, and builds them up by creating more muscle tissue.

The muscle tissue will be increased by the amount of energy you take in over what you use in exercise, and the paradox is that if you exercise too much, you will first build up the muscle tissue, and then remove it because it will be needed to provide the energy, or calories, for the excess exercise. When the body needs calories for exercise, it will first use up what is provided form the normal diet. When it has used that up it will use up the energy stored in liver's glycogen reserves and then start using muscle tissue.

That is why you have to take supplements while body building: because your normal food sources are providing insufficient calories for the muscle mass you are trying to build up. The secret of body building, and bulking up your muscle weight is to make sure that you are taking in the calories needed for all that heavy anaerobic exercise you are carrying out. Anaerobic exercise uses fat deposits and calorie intake to provide energy for the muscle building process, while aerobics strengthen the cardiovascular system and the lungs.

There are many arguments as to what diet should be followed when building muscle bulk: high protein, complex carbohydrates, or whatever. The end result is that it doesn't matter too much. You have to take in more calories than you use in your exercising to gain weight, and must exercise your muscles while using up these calories to bulk up muscle.

That is the start and the end of the calorie intake-usage equation whether you eat chicken or chocolate cake and ice cream. I know which I prefer, but I also know what is quickest!

Build Muscle And Gain Weight Fast

If so, then this might be experiencing is a muscle plateau or a "ceiling" on your muscle gains. Eventually this happens to everyone and there's some easy ways to blast right through it, so here are some quick tips to literally bust out of any Muscle Plateau.

** Muscle Plateau Tip #1 - The True Cause of Your Muscle Plateau

The (workout) reason your body isn't growing any more is because your body "caught up" to your workout routine. Basically your body adapted to your stressful workouts and doesn't feel it NEEDS to grow anymore. Always remember, the only way your body is going to change "build more muscle" is if it thinks its survival depends on it.

When you first start working out you're damaging your muscle tissues to the point where your body says "Holy crap, I better add more muscle and fast so the next time this happens I don't get so tore up" -at this point your body adds muscle out of survival.

The (diet) reason your body is growing...After a strenuous workout your body is going to need extra calories (extra building blocks) in order to build more muscle to protect itself from such a damaging workout next time. Since muscle burns calories, as you begin seeing muscle gains, you have to increase your daily caloric intake as well to provide extra calories to body. You need to be in a surplus of calories to build muscle, if you don't increase your calorie intake as you increase muscle, your body will "catch up" to your diet and you won't see any gains.

** Muscle Plateau Tip #2 - Increasing the Intensity of your Workouts.

Remember the main goal of your workout is to "Expose your muscles to a NEW kind of stress". If you don't, your body won't deem it necessary to build new muscle. This doesn't mean just lifting more weight. It goes beyond that.

Tips to increase the intensity of your workouts

- Changing the order of your workout routine around (do your first exercise last, do two or more exercises on the same muscle group back to back, mix the order of your exercises up, etc.)

- Increasing the intensity of your workout (THIS IS A BIGGIE):

- Decreasing the amount of time it takes to finish your workout (instead of 50 minutes, do it in 40 minutes)

- Increasing the amount of reps for each exercise in the same time or less than you normally do - Decrease your rest time in between sets (instead of taking a 2 minute rest take a 1 min. rest)

- Change your rep scheme around (instead of doing 3 x 8 (3 sets of 8 reps) change it to 4 x 10 or 5 x 5)

- I experienced the most gains when I changed my rep scheme around

- it's always a good idea to change your rep scheme every 3 weeks to prevent plateaus

** Muscle Plateau Tip #3 - The Diet Solution

After a strenuous workout your body is going to need extra calories (extra building blocks) in order to build more muscle to protect itself from such a damaging workout next time. As your muscle grow and you see gains the more building blocks (calories) you're going to have to provide your body to see gains. Otherwise your muscles will "catch up" to your diet and you won't see any gains.

Even if you increase the intensity you won't necessarily start tacking on more muscle. Why?? because your body doesn't have enough building blocks (calories) to build more muscle.

Tips to quickly and easily increase your caloric intake each day:

- Consume more nutrients during each meal (Add more protein, "good" carbs, and good fats to each meal)

- Consume smaller "muscle building" meals more frequently (instead of eating 4 small meals daily, eat 5 meals daily or even 6 (I personally consume 6 small meals daily, roughly every 3 hours)

- Consume more "muscle building snacks" in between meals (eat some lean meats, like tuna or chicken breast or some fruits and veggies in between each meal (nothing too big - just something to add to your stomach while your body is waiting for it's next meal)

- Personally I'd recommend drinking more milk. It's the easiest way to add more calories to your diet. I drink milk with every meal and in between meals. It's by far the EASIEST way to add extra protein and extra good carbs to your diet and well as essential fats.

If you follow these tips you'll not only quickly and easily bust out of any Muscle Plateau but you'll also be able to prevent them all together.

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About Author

Both Peter Nisbet & Richard A Knight are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Peter Nisbet has sinced written about articles on various topics from SEO Articles, Online Dating and Advertising Guide. If you want to find out more about how to bulk up muscle mass and gain weight so as to avoid being that 7 stone weakling, then visit Pete's web page

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