5 Tips to Gain Weight and Muscle
Eat More Calories Calories are the key to gaining weight, if your calorie consumption is less then what you burn you'll NEVER gain weight.
Here's a good way to determine how many calories you need to take for healthy weight gain.
Take your body weight in pounds and multiply it by 15.
So, for example 140lbs x 15 = 2100 calories.
You daily intake of calories would be 2100 to gain weight.
Drink Whole Milk If you're struggling to get enough calories through healthy food, another good way to make up the calories is to drink Milk.
Did you know that the average cup(244g) of milk contains about 146 calories and about 8g of protein? If need to consume 2100 calories, and you drink 6 cups of milk a day, you consume 876 calories.
That a big chunk of calories from just only drinking milk.
Spread Your Meals Rather then eating 3 meals a day spread it across 6 day.
Now this does not mean you have to eat 6 full blown meals a day.
You can stick to 3 main meals, and the other 3 can be top ups, here is an example of what I mean: Meal 1: Breakfast Meal 2: Peanut Butter Sandwich + Protein Shake (Top Up) Meal 3: Lunch Meal 4: Cottage Cheese and Almonds (Top Up) Meal 5: Dinner Meal 6: 600ml of Milk with Protein Powder (Top Up) Build Muscle Fast With Compound Workouts Part of the weight gaining process is to build muscle and the best way to build muscle fast is to do compound workouts! Compound workouts work more muscle groups at one time, and release more hormones.
These hormones are...
testosterone; witch has an insulin-like growth factor, and growth hormone.
These hormones help you build lean muscle fast! And the benefit from compound workouts I like the most is...
Strength! You'll notice that your getting stronger every week and lifting heaver and heaver, and getting bigger and more muscular.
Make sure the core of your workouts are compound! Rest If you don't get enough rest and sleep, all of the above will becomes invalid! Try not to burn too many calories when you're out of the gym.
Whilst your resting and sleeping, your muscle are repairing themselves to grow bugger and stronger.
Here's a good way to determine how many calories you need to take for healthy weight gain.
Take your body weight in pounds and multiply it by 15.
So, for example 140lbs x 15 = 2100 calories.
You daily intake of calories would be 2100 to gain weight.
Drink Whole Milk If you're struggling to get enough calories through healthy food, another good way to make up the calories is to drink Milk.
Did you know that the average cup(244g) of milk contains about 146 calories and about 8g of protein? If need to consume 2100 calories, and you drink 6 cups of milk a day, you consume 876 calories.
That a big chunk of calories from just only drinking milk.
Spread Your Meals Rather then eating 3 meals a day spread it across 6 day.
Now this does not mean you have to eat 6 full blown meals a day.
You can stick to 3 main meals, and the other 3 can be top ups, here is an example of what I mean: Meal 1: Breakfast Meal 2: Peanut Butter Sandwich + Protein Shake (Top Up) Meal 3: Lunch Meal 4: Cottage Cheese and Almonds (Top Up) Meal 5: Dinner Meal 6: 600ml of Milk with Protein Powder (Top Up) Build Muscle Fast With Compound Workouts Part of the weight gaining process is to build muscle and the best way to build muscle fast is to do compound workouts! Compound workouts work more muscle groups at one time, and release more hormones.
These hormones are...
testosterone; witch has an insulin-like growth factor, and growth hormone.
These hormones help you build lean muscle fast! And the benefit from compound workouts I like the most is...
Strength! You'll notice that your getting stronger every week and lifting heaver and heaver, and getting bigger and more muscular.
Make sure the core of your workouts are compound! Rest If you don't get enough rest and sleep, all of the above will becomes invalid! Try not to burn too many calories when you're out of the gym.
Whilst your resting and sleeping, your muscle are repairing themselves to grow bugger and stronger.