A large portion of people in the western world suffer from obesity. However, often overlooked are those people who have the exact opposite problem. They have skinny bodies and desire to put on more weight.
For people with a fast metabolism, this can be quite difficult. It is true, that anyone can put on weight just by eating a lot more; but, the last thing anyone wants to do is increase their risk of heart disease and diabetes by gaining fat. Here are some tips on how to gain weight in a manner that preserves your good health. It is important when starting any weight augmentation routine to focus on building up the right kind of weight. Lean body mass, primarily skeletal muscle, should be the majority of the weight that you add to your body.
You want to avoid putting on body fat. For this reason, it is important you begin to use fat calipers in addition to a scale to measure your progress. You want to keep the body fat percentage low as you gain weight. Also use a tape measure to take waist measurements to make sure your stomach is not getting bigger.
If you are lean to begin with, you want to gradually begin to increase your consumption of calories. Since you want to be putting on more muscle, you need to make sure that you increase the amount of protein you eat each day. Target between 120 and 200 grams of protein per day. The easiest way to get this protein if through a healthy whey protein shake without any added sugar to make it taste better. Consumption of meat and eggs can also increase your protein intake. If you get the majority of your protein from plant sources, make sure to diversify your protein source as the amino acid profile needs to be balanced.
A weight lifting program will be vital to help you to gain weight. The only way to expand lean body mass is pushing your muscles to their limits so they are rebuilt stronger. You will also need to give each major muscle group at least a day’s rest for recovery after each workout. Many people find it helpful to work out the shoulders, arms, chest, and back on one day and the legs and abdominals on subsequent days. This allows you to get strength training in at least six days per week without overworking any one muscle group.
To get the most muscle gain, focus on lifting higher weights. The popular five by five program is a great way to build bulk fast. Using this method, you will pick a weight that is heavy enough that you struggle to do five reps. Then do five sets of that exercise each training day. You can boost your performance further by taking a supplement such as l-carnitene which will give your muscles the extra energy to do more reps on each workout.
Learning how to gain weight is easy. By following a routine of exercise and diet, you can build muscle effectively while avoiding fat gain. It will not happen at once overnight; however, with disciplined consistency you can put on healthy body weight and get the buff body you desire.