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.
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