| It can be hard to find the right information on how to | | | | won't help you build muscle but a healthy weight gain |
| gain weight fast. That's because most of the advice | | | | diet will. And the ratio of foods you should eat is 40% |
| out there is on how to lose weight, due to all the | | | | carbs, 30% protein and 30% fat. |
| people who are overweight or in fact, obese. | | | | It's also important that you eat six smaller meals each |
| If you ask people at the gym or your friends, "How do | | | | day instead of the standard three large meals. This |
| I gain weight?" they'll probably say, "Just eat more than | | | | way, it will be easier to build muscle. If you only eat |
| you burn off" or "Start pumping some iron, man!" and | | | | three large meals daily, your body won't be getting the |
| think the problem is solved. However, simple answers | | | | constant stream of nutrients it needs and will store fat |
| like that will not give you the solution you're looking for. | | | | instead of muscle mass. |
| How to gain weight fast doesn't have to be hard but it | | | | Diet is only part of the formula, though. The answer to |
| does require you to focus on what you want to | | | | the question, "How do I gain weight?" also includes a |
| achieve. You'll also need to put in some time at the | | | | weight training program. Some of the most important |
| gym. | | | | exercises are bench presses, squats and dead lifts. |
| So here's the answer to the question, "How can I gain | | | | In order to build your muscles, you need to do 4-12 |
| weight?" In order to gain weight, you're going to have | | | | reps for each exercise. If you do more than 12, you'll |
| to start eating about 18 to 20 times your bodyweight in | | | | be gaining endurance, not larger muscles. If you do 4-6 |
| calories every day. | | | | reps, then you'll improve your strength and will also help |
| So start counting those calories! It's a good idea to plan | | | | you lift heavier weights. But 6-12 reps is what will really |
| your meals for each day, so you know what and | | | | build your muscles and give you most of your weight |
| when to eat. Before you know it, you'll find yourself | | | | gains. |
| gaining weight if you stick to the following rules. | | | | An important rule to remember in your "how to gain |
| First of all, you're going to have to weigh yourself. Now | | | | muscle fast" quest is to keep your workouts short. |
| multiply your bodyweight x 20. The total will give you | | | | Only work out for 60 minutes or less. If you work out |
| the amount of calories you should eat per day. So if | | | | for longer than 60 minutes, you'll start breaking down |
| you weigh 120 pounds and multiply it by 20, you'll have | | | | your muscle tissue instead of building it up. |
| to eat 2,400 calories each day in order to gain weight. | | | | And as soon as you finish your workout, grab a |
| The actual amount of calories may be a little more or | | | | protein shake right away! This will help you to start |
| a little less for optimum results, but 2,400 is a good | | | | building new muscle mass right away. |
| place to start. | | | | So now you know the answer to the question, How |
| Unfortunately, eating junk food is a no-no. In order to | | | | do I gain weight? If you follow the formula above, soon |
| gain muscle weight, you need to eat healthy food, such | | | | you'll be answering people's questions on how to gain |
| as lean meat, good carbs and healthy fat. Junk food | | | | weight fast! |