Though many people struggle to lose
extra weight or excessive fat, there are many people out there who struggle to
gain weight & muscles.
If you want to gain weight/ muscle, you need extra energy and patience. You need additional power to lift the heavy weights and carry out some physical activities.
Weight Gain, just like weight loss program...will be equally as hard especially if you have a very high metabolism.
If you want to gain weight/ muscle, you need extra energy and patience. You need additional power to lift the heavy weights and carry out some physical activities.
Weight Gain, just like weight loss program...will be equally as hard especially if you have a very high metabolism.
You must know this!
Weight Gain diet…
Doesn’t mean you should eat anything.
Doesn’t mean it's easy, effortless
& can be done in a short period.
Is not that different to 'losing
weight'.
Doesn’t mean you should not exercise.
There are several reasons why people
fail in their efforts to gain weight and increase muscle mass.
Common reasons for
muscle gain failure
1. Improper and
unhealthy diet.
2. Consumption of
food less than your body demand after weight exercise.
3. Workout schedule
that does not pressure the body muscles effectively & adequately,
4. Lack of loyalty
and consistency in regular exercise.
With the help of scheduled and healthy
diet, adequate sleep as well as regular weight exercise or normal workouts you
can gain weight and muscles naturally. Many people who are trying to gain
weight do not take enough protein portions. You have to consume a large amount
of protein every day in order to gain muscles/weight. Your body will require
hundreds of additional calories each day along with a weight exercise
routine.
Here are top weight gain, muscle gain
tips that will surely help you in gaining weight.
Best tips for fast and
guaranteed muscles/weight gain
1. Workout tips
1.
Don’t do more than 20
sets per weight exercise group; nearer to 10 or 12 is even better. Your
repetitions must be between 6 and 12 per set for the good muscle development.
2.
Weight gain exercises
should never last much longer than 45-60 minutes at a time per day.
3.
Try to complete your
single workout set within 40-70 seconds. If you are taking more time that this
then you are not putting pressure on your muscles for fast growth.
2. Never skip
breakfast
Never skip your breakfast and any other
meal. Add 2-3 small healthy snacks like salad or juices in between breakfast,
lunch and dinner. Try to eat after every 2-3- hours.
3. Eat 5 to 6 meals a
day
Start your day with an adequate and
healthy breakfast. You should consume 5-6 small meals throughout the day.
Consume healthy protein, calories, and carbohydrates to build muscle.
4. Late night eating
Avoid late night eating as it cause
acidity and digestion problems. Concentrate on your daily healthy and organic
diet, avoid supplements available in markets & online as it will affect
your body negatively.
5. Proper sleep
Get adequate sleep. If you are doing
regular weight exercise then you must sleep at least for 9-10 hours daily.
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6. Make ideal Diet
chart
Make your ideal Diet chart. Schedule
your breakfast, lunch, dinner, snacks properly and try to follow this diet plan
strictly, because discipline and consistency in very important to gain weight
as gaining healthy weight is not easy.
7. Chew the food
properly
Give enough time to your eating, chew
the food properly, do not just swallow it. Proper chewing of food helps in good
and fast digestion.
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