Weight Gain

How do I Gain Weight

Weight gain is something that isn’t easy to do and you probably know this already. People who cannot gain weight usually have a high metabolism, which makes gaining so hard. The key to weight gain is to do everything BIG. You have to eat big, lift big, in order to get big.  This is your new motto!  A lot of people think weightlifting is the key to gaining weight.  It is an extremely important part, BUT, the other thing that is just as important is your diet.

Here’s some basic information and things you should be doing to help you bulk up and gain weight:

1.Start eating six meals per day (space them out to about once every three hours). This is a weight gain diet used by those who know what they’re doing.
Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle.

2.To gain weight you must eat more calories than your body burns off, so EAT MORE! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you’ve never eaten before. (but not junk food like donuts and chips or candy). In other words, you need a weight gain diet.

3.Keep your workouts under one hour. Short and intense!

4.Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.

5.Use heavy weights and low reps, rest 3 minutes between each set.

6.Do only 2-3 exercises per body part.

7.Split your workout. Since you have a very high metabolism like me, you need to train with more intensity, but less frequently.

Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest

8.Increase you water intake. A good formula for this is to multiply your bodyweight by.66 to get the required number of ounces per day.

9.Use nutritional supplements. If you can’t afford too many products, just stick with the basics; like whey protein. If you can’t afford whey protein the next best thing is egg whites.