How to gain muscle weight

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The principle to gain muscle weight is simple you must consume more energy than your body requires while exercising intensely. Increased calorie intake is essential to gain muscle weight because:

• The body needs additional energy to fuel the chemical reactions necessary to gain muscle weight

• Once muscle is built it becomes metabolically active so it burns calories even at rest, simply put an increased metabolism

• The heavier the person becomes the more energy it takes to move

The first three points above indicate the need to increase energy intake at regular intervals. A one time hike may help build 1 - 2 pounds of muscle but after that it would be physiologically impossible to gain additional muscle weight if you do not increase calories further.

Gain muscle weight and limit fat weight gain

When most people gain muscle weight they also tend to gain some fat weight, especially if the weight gain is fast. The trick is to limit the fat gain to as little as possible by increasing calorie intake gradually, also your weight gain diet should be composed of many healthy, nutritious and calorie dense foods. Consuming lots of high sugar or high fat junk foods to gain easy calories will only encourage more fat storage. The body needs high quality nutrition to build muscles fast, remember the saying " you are what you eat! ".

Muscle weight gain tips:

1. Slowly increase calories as weight is gained

2. Eat smaller meals and snack more frequently - never big meals

3. All meals must include about 30 grams of high quality protein

4. All meals should include around two-thirds complex carbohydrates

5. If time is limited prepare meals day before, plan ahead

6. Do not force feed yourself

7. Try not to skip any meals

8. Try not to keep eating same foods, remember a balanced and healthy diet still applies when gaining muscle weight

9. Don't over-train this will reduce the appetite

10. Limit the amount of aerobic training until required muscle weight is gained

11. Slow down and relax more between workouts

12. Make sure you get at least 8 hours sleep every night

13. Train heavy with the best mass building exercises

14. If you have not recovered don't train just rest more

What if I don't gain muscle weight within two weeks?

If you don't gain any weight within two weeks then it maybe because you're still not in an overall positive energy balance. You can increase intake or reduce your energy expenditure, here are some tips:

• Consume more calorie-dense nutritious food

• Supplement daily diet with a weight gain, protein milkshake

• Try to slow down with all your movements, if you can at work or home, basically become a little lazy until the desired weight is gained

The Last point will require you to become a little self-aware of your movements, habits and lifestyle. It may take a little practice just don't give up!

You could of course try all three but remember the intake must be gradual to limit fat gains and help gain muscle weight effectively.

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All information on this site is not intended as medical or professional advice. We urge all our web site visitors to seek medical / professional advice before beginning any weight training program, exercise, or any diet. In no event shall bigmusclesfast.com be liable for any damages, whatsoever including direct, indirect, or consequential. Please read our disclaimer.

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