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[T964]Tips To Gain Weight

by Hamoon Arbabi, Ham

They do not stay focused throughout the entire 12-week period. If they don't see results immediately, they get discouraged and quit. You have got to stick with your plan. No program will work for you if you are not consistent.To get results, you have to be willing to do whatever it takes, and work as hard as necessary and you have to be consistent. Your body responds to consistency. Sometimes it may get to the point of obsession, but it has to be that way for you to reach your goal.

Here's some basic information and things you should be doing to help you bulk up:

1. To gain weight you must eat more calories than your body burns off, so EAT MORE!!!!!! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy).Start eating six meals per day (space them out to about once every 3 hours).

2. Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle

3. Keep your workouts under one hour. Short and intense!

4. Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.

5. Use heavy weights and low reps, rest 3 minutes between each set.

6. Do only 2-3 exercises per body part.

7. Split your workout. Since you have a very high metabolism like me, you need to train with more intensity, but less frequently.

Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: RestDay 5: Legs and abs
Day 6: Rest
Day 7: Rest

8. Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.

9. Use nutritional supplements. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites.

For men who are too frustrated to bid goodbye to a skinny and lanky physique, this item might be of help to you. check out these steps below.

1. It's way off to be consuming too much greasy and junk foods if you want to gain weight healthily. The saturated fats in these kinds of foods may increase your calorie count but they're not beneficial to your body. Eat something that will do any good.

2. Omega 3 fatty acids present in some food are good nourishment. Most foods that contain them are tuna salmon, fish and walnuts. Aside from these, you should be eating lots of protein from legumes, nuts, lean meats and seafood. Healthy carbohydrates that you must eat are whole grains like wheat bread and cereals. Also, eat several varieties of fruits like pineapple, mango, melon, apple, berries and lemons as well as vegetables like cauliflower, bean sprouts, lettuce, tomatoes and a lot more.

3. Depending on how much calories your normal food intake contains, you have to increase it by eating 500 calories more in order to gain weight naturally. Say, if you normally eat 1,800 calories in a day, you should be eating 2,200 calories good and healthy calories at that. It may be easier to take six small meals in a day instead of three so that you can attain gain weight naturally.

4. Other than healthy food you are to take, you must also take supplementary nourishment like nutritional drinks and protein powder. You can have during siesta time. Blended protein shakes in chocolate, vanilla, strawberry and orange flavors are available in many health shops. You can also create your own recipe for a healthy protein shake. Adding Omega 3 fatty acids and fibers are also present flax seed oil and powders which you can add to your beverages.

5. Lift weights and exercise with intensity. It's important that you bulk up and develop muscles. Because your program is to gain weight, you have to be focusing more on resistance training and weight lifting rather than aerobics or cardio exercise. Too much cardio may tend you to burn calories, which isn't your real intention.

Gaining weight is easy to majority but a struggle to a few. It is achievable if the right diet and correct workout execution are combined. By following the suggested food intake and frequency of meals, you can get to bulk up and develop muscles more quickly. You don't need any fancy way of dieting anymore. The natural way still sets the record as the least threatening.

Article Source : health and fitness centre

About Author

Both Hamoon Arbabi & Jesse Miller 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.

Hamoon Arbabi has sinced written about articles on various topics from Benefits of Vitamin C, Fitness and Benefits of Vitamin C. Hamoon ArbabiFor more information about Whey proteins, Multivitamins, Antioxidants and Creatines go to :