How to Gain Weight Naturally

If you are like me and have spent a great deal of your life being skinny? Are you fed up with it? Do you think you've attempted every possible  little thing there is to gain huge amounts of weight and muscle? Because it's time to change, well if you responded to yes to any of the questions above then you must definitely read on. Whatever it is that your doing now it's not working at all! If it was working you would not be reading this article now would you? Pay attention to everything I've got to state on how to gain weight and make sure it lines up with you, because if it doesn't your going to hold on being the exact same weight you have actually always been, and you don't want that?

First of all, let's get down to the basics. There might be lots of explanations why you struggle to gain weight, however usually the one that is most noticeable in individuals struggling to gain weight is genetics. This can be the bane of existence for any person interested in muscle building and weight gain, however with the right information on diet and exercise it doesn't have to be.

Muscle Building and Weight Gain Diet

Like you, I'm a hardgainer so I have to consume even more than various other genetically proficient individuals to gain weight and construct muscle. Individuals who find it effortless to gain weight and muscle have slow-moving metabolic process and don't really have to consume as frequently or as much as we eat. To gain weight and develop muscle you ought to be consuming every 2 to 3 hours at least, and this doesn't imply simply any food, oh no, there's no fast meals, high carb, high sugar food involved, just plain natural-healthy food full of calories, proteins, and essential fats. Get a good diet plan set in stone first of all then you could work from there.

Getting the right diet plan could depend upon your existing weight, height, sex, age, and way of living. This is because a rough caloric consumption has to be determined, so that you could obtain weight gain. It's no excellent eating all that food for it not to be enough or for it to be to much, this is why it essential to compute your calorie intake compared with your weight, height, sex, as even eating a couple of 100 calories a day can effect the results you get.

The right exercise program

Training is not the most vital part of muscle building, ask any type of bodybuilder that. It's your diet plan which is the most important, particularly for hardgainers. This does not indicate that you must just eat, eat, consume ... Oh no, do that and your simply going to acquire excess fat. You really have to get an excellent training plan set out too, the usual quantity of days training for somebody that wishes to gain weight and muscle is 1 day on 1 day of rest, so it's 3 split days exercise, with 2 days off for resting.

The exercise programs that hardgainers face have hardly any sort of cardio whatsoever. Normally 5 mins warmup on a bike then some good solid weight training. An usual health club session for me lasts around 40 to 50 mins which is a long period of time in some peoples criteria, some just do 30 mins then they're off. All you should do is a great solid 30 mins of working to your limitation every other day and you will certainly see enormous enhancements when coupled with the right diet plan.

A good Bodybuilding Program

Getting the right program for body building and obtaining weight is important. They offer you the info in effortless to follow formats that will certainly direct you all the means to your muscle building desires. This can serve actually well if you are a novice bodybuilder or if you require a step by step guide to get you on the right track. There are some superb programs out there, its' just a matter of finding the right one that will produce outcomes for you.

Bodybuilding programs help you prepare your diets and exercise program to a tee, so that you could reach your goals easier and much a lot faster. There are also some bodybuilding programs that provide training programs with there ebooks, which are fantastic for a newbies in my eyes.

gain weight naturally

How to Gain Weight and Build Muscle Fast

[caption id="flickr_5364875597" align="alignright" width="240"] Exercise muscle, training day—KetuGajjar (Flickr.com)[/caption]

If you have been asking yourself the question "how to gain weight" then you are like many other people in our country who are under weight and would like to build muscle.  There is a simple answer for gaining weight and that is to do specific exercises to promote muscle growth and to provide your body with the correct fuel to allow for weight gain and muscle growth.  Unless you do both of these things you will waste your time and you will not add muscle or gain weight.

How to work out correctly for muscle growth.

Unfortunately there are no shortcuts when it comes to working out when you want to build muscle and gain weight.  You need to put in the time and just as importantly work out correctly to trigger your body to gain additional muscle mass.  What you need is an efficient routing for body building.

Because your body needs to rest in order to add muscle you should choose specific muscle groups to exercise on given days allowing you to rest these muscle groups on the days you are exercising different groups.  You should allow at least one day rest for a muscle group before you exercise it again.  The action of exercising a muscle causes the muscle stress and unless you give the muscle time to recover and add additional muscle to cope with this stress it will not add additional mass.  Many beginners will over train thinking that this will speed up muscle growth but unfortunately it will have the opposite effect and results will disappoint and the person usually gives up.

Just as important as how much you exercise is how you exercise.  There is a right way and a wrong way to exercise for muscle growth.  When working with weights it is important that you have the correct form when performing the exercise.  If you have friend to work out with ask him or her to watch and make sure you are performing the exercise correctly.  Even better you can hire a trainer for a few sessions to instruct you how to properly perform different exercises.

Once you are performing the exercises correctly you need to know what weight to use and how many reps and sets you should do.  A good rule of thumb for beginners is three sets of ten reps with a minute break between the sets.  You should be able to complete each set with some stress on your muscle but you should not lose your form.  This means you need to be able to complete the last rep on the last set without losing your form but you should have put significant stress on your muscle.  This will trigger muscle growth with minimal risk of injury.  If you can not do this reduce the weight, if it is too easy increase the weight.

Giving your body the right fuel for muscle growth.

Providing your body with the correct fuel is just as important as working out when it comes to gaining weight and building muscle.  The old adage "you are what you eat" is certainly true when it comes to healthy weight gain.  A diet rich in lean proteins and complex carbohydrates is essential for healthy weight gain.

Lean proteins are found in meats and most serious body-builders eat lean beef, chicken, pork and eggs.  Protein can also be found in legumes (beans), some vegetables and nuts.  Complex carbohydrates should be consumed through whole grains or their products such as whole grain breads, brown rice or fruit and starchy vegetables.

When to eat is also important when you are trying to gain weight and build muscle.  Most body builders will eat six small meals each day rather than the traditional three meals.  This allows the body to absorb nutrients more efficiently and use the energy for muscle growth.  Large meals tens to make a person lethargic and a lot of energy is wasted in the digestion process.

Many people who work out to build muscle will use some supplements such as additional protein shakes or creatine. These supplements can aid in muscle growth but they are just supplements and are not a replacement for a healthy diet and will not work by themselves.

If you have been trying to gain weight and build muscle previously and have not been successful try to stick to a program of working out and eating correctly as described above for thirty days.  I guarantee that if you stick to a plan for the thirty days you will add muscle mass and gain weight.

 

build muscle fast

How to Gain Weight and Build Muscle Fast

[caption id="flickr_5364875597" align="alignright" width="240"] Exercise muscle, training day—KetuGajjar (Flickr.com)[/caption]

If you have been asking yourself the question "how to gain weight" then you are like many other people in our country who are under weight and would like to build muscle.  There is a simple answer for gaining weight and that is to do specific exercises to promote muscle growth and to provide your body with the correct fuel to allow for weight gain and muscle growth.  Unless you do both of these things you will waste your time and you will not add muscle or gain weight.

How to work out correctly for muscle growth.

Unfortunately there are no shortcuts when it comes to working out when you want to build muscle and gain weight.  You need to put in the time and just as importantly work out correctly to trigger your body to gain additional muscle mass.  What you need is an efficient routing for body building.

Because your body needs to rest in order to add muscle you should choose specific muscle groups to exercise on given days allowing you to rest these muscle groups on the days you are exercising different groups.  You should allow at least one day rest for a muscle group before you exercise it again.  The action of exercising a muscle causes the muscle stress and unless you give the muscle time to recover and add additional muscle to cope with this stress it will not add additional mass.  Many beginners will over train thinking that this will speed up muscle growth but unfortunately it will have the opposite effect and results will disappoint and the person usually gives up.

Just as important as how much you exercise is how you exercise.  There is a right way and a wrong way to exercise for muscle growth.  When working with weights it is important that you have the correct form when performing the exercise.  If you have friend to work out with ask him or her to watch and make sure you are performing the exercise correctly.  Even better you can hire a trainer for a few sessions to instruct you how to properly perform different exercises.

Once you are performing the exercises correctly you need to know what weight to use and how many reps and sets you should do.  A good rule of thumb for beginners is three sets of ten reps with a minute break between the sets.  You should be able to complete each set with some stress on your muscle but you should not lose your form.  This means you need to be able to complete the last rep on the last set without losing your form but you should have put significant stress on your muscle.  This will trigger muscle growth with minimal risk of injury.  If you can not do this reduce the weight, if it is too easy increase the weight.

Giving your body the right fuel for muscle growth.

Providing your body with the correct fuel is just as important as working out when it comes to gaining weight and building muscle.  The old adage "you are what you eat" is certainly true when it comes to healthy weight gain.  A diet rich in lean proteins and complex carbohydrates is essential for healthy weight gain.

Lean proteins are found in meats and most serious body-builders eat lean beef, chicken, pork and eggs.  Protein can also be found in legumes (beans), some vegetables and nuts.  Complex carbohydrates should be consumed through whole grains or their products such as whole grain breads, brown rice or fruit and starchy vegetables.

When to eat is also important when you are trying to gain weight and build muscle.  Most body builders will eat six small meals each day rather than the traditional three meals.  This allows the body to absorb nutrients more efficiently and use the energy for muscle growth.  Large meals tens to make a person lethargic and a lot of energy is wasted in the digestion process.

Many people who work out to build muscle will use some supplements such as additional protein shakes or creatine. These supplements can aid in muscle growth but they are just supplements and are not a replacement for a healthy diet and will not work by themselves.

If you have been trying to gain weight and build muscle previously and have not been successful try to stick to a program of working out and eating correctly as described above for thirty days.  I guarantee that if you stick to a plan for the thirty days you will add muscle mass and gain weight.

 

build muscle fast

How to Gain Weight and Build Muscle Fast

[caption id="flickr_5364875597" align="alignright" width="240"] Exercise muscle, training day—KetuGajjar (Flickr.com)[/caption]

If you have been asking yourself the question "how to gain weight" then you are like many other people in our country who are under weight and would like to build muscle.  There is a simple answer for gaining weight and that is to do specific exercises to promote muscle growth and to provide your body with the correct fuel to allow for weight gain and muscle growth.  Unless you do both of these things you will waste your time and you will not add muscle or gain weight.

How to work out correctly for muscle growth.

Unfortunately there are no shortcuts when it comes to working out when you want to build muscle and gain weight.  You need to put in the time and just as importantly work out correctly to trigger your body to gain additional muscle mass.  What you need is an efficient routing for body building.

Because your body needs to rest in order to add muscle you should choose specific muscle groups to exercise on given days allowing you to rest these muscle groups on the days you are exercising different groups.  You should allow at least one day rest for a muscle group before you exercise it again.  The action of exercising a muscle causes the muscle stress and unless you give the muscle time to recover and add additional muscle to cope with this stress it will not add additional mass.  Many beginners will over train thinking that this will speed up muscle growth but unfortunately it will have the opposite effect and results will disappoint and the person usually gives up.

Just as important as how much you exercise is how you exercise.  There is a right way and a wrong way to exercise for muscle growth.  When working with weights it is important that you have the correct form when performing the exercise.  If you have friend to work out with ask him or her to watch and make sure you are performing the exercise correctly.  Even better you can hire a trainer for a few sessions to instruct you how to properly perform different exercises.

Once you are performing the exercises correctly you need to know what weight to use and how many reps and sets you should do.  A good rule of thumb for beginners is three sets of ten reps with a minute break between the sets.  You should be able to complete each set with some stress on your muscle but you should not lose your form.  This means you need to be able to complete the last rep on the last set without losing your form but you should have put significant stress on your muscle.  This will trigger muscle growth with minimal risk of injury.  If you can not do this reduce the weight, if it is too easy increase the weight.

Giving your body the right fuel for muscle growth.

Providing your body with the correct fuel is just as important as working out when it comes to gaining weight and building muscle.  The old adage "you are what you eat" is certainly true when it comes to healthy weight gain.  A diet rich in lean proteins and complex carbohydrates is essential for healthy weight gain.

Lean proteins are found in meats and most serious body-builders eat lean beef, chicken, pork and eggs.  Protein can also be found in legumes (beans), some vegetables and nuts.  Complex carbohydrates should be consumed through whole grains or their products such as whole grain breads, brown rice or fruit and starchy vegetables.

When to eat is also important when you are trying to gain weight and build muscle.  Most body builders will eat six small meals each day rather than the traditional three meals.  This allows the body to absorb nutrients more efficiently and use the energy for muscle growth.  Large meals tens to make a person lethargic and a lot of energy is wasted in the digestion process.

Many people who work out to build muscle will use some supplements such as additional protein shakes or creatine. These supplements can aid in muscle growth but they are just supplements and are not a replacement for a healthy diet and will not work by themselves.

If you have been trying to gain weight and build muscle previously and have not been successful try to stick to a program of working out and eating correctly as described above for thirty days.  I guarantee that if you stick to a plan for the thirty days you will add muscle mass and gain weight.

 

build muscle fast

Effects Of Stress On Eating And Weight Gain For Skinny People

[caption id="flickr_2204059683" align="alignright" width="172"] stress—bottled void (Flickr.com)[/caption]

We hear a lot about stress and emotional eating and how some use food as a way to cope. However, if you're one of those whose stomach tightens and the thought of eating when stressed or anxious is the last thing you want to do, you’re probably reacting to a natural instinct called the flight or fight syndrome.

This instinct protected our ancestors from attack or danger because it told the brain not to eat, but to put that energy into leaving or overcoming the hazard. The adrenal glands produce cortisol, the stress hormone, which triggers a reaction throughout your body to shut down the need to eat and digest, both of which require energy.

Not everyone experiences this reaction to stress, but if you do, you know how crippling it can be when you're dealing with emergencies, highly stressful situations or long-term anxiety. Your natural inclination not to eat can harm your health, especially if you're thin to start with. Not being able to eat can increase your distress, since your physical and mental functions depend on the energy your body delivers via food.

It's alright to skip a meal or two, but if your stress is likely to continue for more than a day, not eating won't help you. Skinny people have fewer energy reserves than those packing an extra pound or two, and are more at risk from skipped meals over a continuous period of time.

Women can experience menstrual irregularities and brittle bones can affect either gender in response to repeated cortisol production. Not eating enough food, especially healthy food, lowers the immune system's ability to respond to bacterial or viral infections. Inadequate protein makes it harder to build and repair muscles, while fat and carbohydrates are vital for brain function and regulating blood sugar levels. Adequate fiber helps the body lose toxins and clears away unhealthy cholesterol.

Scientists haven't yet discovered what prompts the feast or famine response to stress, but if you know that your reaction is to avoid food, these steps can help you deal with anxiety and lower the health risks associated with lack of food and the release of stress hormones:

• Move around. Since a big part of the flight or fight instinct is flight, moving around is a natural way to lower your stress. If you're physically stuck by anxiety, take "baby steps" to start the process. Go for a short walk or take a soothing bath or shower. For some, swimming is a way to lose the stress, since being in the water takes the pressure off your whole body.


• Eat a little. It may be hard, but if you start eating a few bites at a time, you'll start to get the nutrition you need. Choose your favorite comfort food. If your stomach won't cooperate, try a smoothie. A blender or food processor is all you need. Smooth soups or purees are also easier to manage than food you have to chew. Fruit juices can also provide the vitamins and calories you need and are easy to drink, especially if they don't have added sugars or high fructose corn syrup.If you experience a lack of appetite often in response to stress or anxiety, consider keeping powdered supplements on hand. Body builders use powders to mix with other food that helps them bulk up. These supplements are high in protein and essential vitamins and minerals that can help pull you through the occasional bouts of low appetite caused by stress.
  
  Another way to ease back into eating is to go somewhere you associate with positive feelings to eat. It might be at a sunny picnic table in the park, patio dining at your favorite restaurant or on the couch wearing your most comfortable clothes, listening to soothing music or watching TV shows or movies. Let yourself relax and take a bite now and then.


• Escape. While you won't be able to avoid dealing with the issues that stress you, getting away can help you relax. Choose things that help you change your perspective, whether it's going to the movies, indulging yourself in an overnight staycation, or going for a drive. These activities help you put some distance between the issues you're facing and help you regain the bigger picture.

Stress effects different people in different ways, some people will eat too much but skin people will not eat anything.  To avoid the effects of stress on your eating try the steps above.

stress and being underweight

The Importance of Recovery When Exercising for Muscle Growth

For many people when trying to gain weight and build muscle the first thing that they do is to join a gym with the intention to work out so much they will soon become a mass of muscle.  Unless you understand the importance of recovery between work out sessions then you will most likely fail in your attempt to add muscle and gain weight.

When working out to add muscle mass it is important that you stress your muscles.  This means that you need to exercise in such a way that you muscles become fatigued, even sore as this will stimulate them to grow and this will mean you will gain weight.  It is just as important to make sure that you give your muscles time to recover after exercise as it is during this recovery time that they will grow.  If you exercise a muscle everyday then you will not gain weight or build muscle as the stressed muscle will have no time to recover and add mass.

If you consider how serious body builders workout, they will exercise a certain muscle group one day and then give the that muscle group one or two days recovery time before exercising it again.  It is during this one or two day recovery period that the muscle actually adds mass and this is how you will gain weight.

So does this mean that you can only workout a couple of days a week?  Not at all, you can work out as often as you like but you need to ensure that you don't exercise the same muscle group on consecutive days.  An easy way to make sure you give your muscle time to recover is to listen to your body, if a muscle group is still sore do not exercise it until the soreness go away.

So get in the gym and get started with your program to build muscle and gain weight.  If you are unsure how to start you can visit our page on exercising to gain weight or talk to a friend who goes to the gym or hire a personal trainer.  Remember that if you exercise correctly and give your body the right fuel anyone can build muscle and gain weight.

gain weight exercise

Gain Weight Exercise

[caption id="flickr_2963072255" align="alignright" width="240"] Exercise—sanchom (Flickr.com)[/caption]

If you are trying to gain weight people have probably told you get to the gym and workout to add muscle mass to your frame.  If you are like most people who are trying to gain weight you most likely have tried this in the past with poor results.  So what can you do to increase your muscle mass by exercise?

Exercising to gain weight is very different than exercising for fitness.  To gain muscle mass you need to do targeted exercises to stimulate growth of specific muscle groups.  If you work out to increase your fitness you will most likely not gain weight but actually lose it.  You need to work out to a program that is specifically tailored to adding muscle mass to an underweight body.

Ideas to add muscle mass and gain weight.

1. Work out with weights not on the treadmill.  The treadmill and other aerobic exercises are great for fitness but are useless and even counterproductive if you want to gain weight.  Resistance weight training is the best and fastest way to add muscle mass.


2. Work out using compound exercises.  A compound exercise is one that activates more than one muscle group.  These exercises include squats, dead lifts and bench presses.  Exercising multiple muscle groups at once will activate your body to add muscle mass.


3. Do a small number of repetitions with heavy weights rather than a large number of repetitions with light weights.  Heavy weights will stress your muscles and activate your body to increase the muscle mass.


4. Get plenty of rest between work outs.  Resting between workouts is important as it will allow your body to heal and add the muscle mass that will help you gain weight and it will also make getting back to the gym easier.

Once you have started and exercise regiment that is designed to gain weight commit to stick to it for at least 30 days.  To supercharge your weight gain goals combine exercise with dietary changes to give yourself an extra boost.

gain weight exercise

Welcome To How to Gain Weight

 



For most individuals the idea of wanting to gain weight would seem crazy as we live in a world where most people are overweight or obese.  But there are many underweight people, like you who find it difficult and have a huge desire to as they are too skinny or would like to change their body shape by adding muscle mass.  If you are one of these person who desperately want to add muscle but find it hard you have probably been asking yourself the question how to gain weight.

Gaining weight should be simple, you just need to eat more calories through food to gain weight or go to the gym and workout to build muscle mass, but for some people no matter what they do they just cannot seem to get their body to change and add much needed muscles.  You could be a skinny guy who wants to add some muscle, a skinny girl who wants to have a more natural athletic figure or an athlete who desperately needs to add muscle to improve power, strength and performance.

The truth is that if you struggle to increase weight then you need to make some changes to help your body naturally learn how to gain weight.   These changes can include dietary changes, exercise and the use of specific supplements that are designed to help skinny people gain weight.  Many people find that if they make small changes to what they consume, do some basic exercises and use one or two supplements they can start to gain weight quickly and in a healthy manner.  One of the reasons why people cannot increase muscle bulk is that these days we don’t always live a healthy lifestyle.  Many people skip meals and this loss of calories can cause a jump in hormones that stop the body adding muscle tissues as it needs to burn all the available calories to get you through the day.

Learn how to gain weight?

 

On this site we will help you answer this question and more.  You will find information and programs that will help you in improving your body by.

1. Making dietary changes.  There are some simple dietary changes that you can make to aid you in gaining weight even if you don’t have sufficient hunger to eat more.   These changes range from varying what you consume to how many times a day you eat.  I am sure that many of you have attempted to intake more calories by over eating to gain weight and found that this does not work.  Like people trying to lose weight you need to make dietary changes that you can follow for an extended period of time.  Eating more than you are comfortable with will not help you reach your long-term goals.  Increasing the number of calories you consume per day by simply drinking some full fat milk will help you increase body mass.  Improving your diet and ensuring you drink enough water will make it easier to reach your goals.


2. Start an exercise programs.  Not all exercise programs will help you gain weight.  Find specific and proven exercise programs that will build muscle fast. Most people think that to gain weight you need to spend hours in the gym, nothing could be further from the truth.  The truth is that you can quickly do some specific exercises to promote muscle growth quickly and easily.  It will take willpower to build strong muscles from exercises such as squats, bench press and rows.  When you choose a program you can sustain of a number of reps per exercise and you train consistently and get enough rest you see quick gains in muscle tissue each week. Learn how to turbo charge your exercise program to boost your efforts in gaining weight.


3. Learn about supplements that help you gain weight.  There is no magic bullet supplement that will automatically increase your muscle bulk of your body.  There are however some supplements that when combined with a weight gain diet and an exercise routine that will accelerate your muscle growth.  You have probably seen hundreds of products that claim to build muscle, and you may of even tried a few.  Find information on the types of products and their consumption that will help you reach your goals.


4. Muscle Building Videos.  Great videos that show you how to gain weight and build muscle.  We have searched the web to find you fantastic videos to help you with your weight gain goals.  These videos include information on foods to eat, exercise routines and information on supplements to help you gain weight from body builders around the world.


5. Free Stuff.  Free downloads to help you in your weight gain and muscle building journey.  From cookbooks to exercise guides.  New stuff is being added all the time so check it out.

If you are serious about bui

how to gain weight