With all the infomercials and fad workouts and diets to lose weight out there that the idea of attempting to gain weight would almost seem taboo. There are many people that have a great deal of difficulty trying to gain weight or want to pack on muscle but are having a hard time getting over a certain level. This article is geared to give some tips to the weight gain challenged to do just that.
Tip 1 – Increase Your Calorie Intact.
An accepted calorie increase among fitness professionals seems to be about 500 calories. Determine how many calories you are normally taking in now and increase it by 500. Try to eat a little more protein and carbohydrates than you normally do. Usually the norm is to not eat anything after dinner, but I gained weight successfully by just eating a peanut butter and jelly sandwich right before bed or wake up after a few hours and have one.
Tip 2 – Cut Down The Amount of Cardio You Are Doing.
I don’t suggest cutting out cardio altogether, but try interval cardio that is more intense but shorter to get it in. When trying to gain weight cardio is not your friend. Maybe just do cardio for a warm up and a cool down and that is it.
Tip 3 – Higher Weight and More Reps
When you want to gain weight you want to increase the weight you are training with but do fewer repetitions. I like to work in a 6 to 10 range, but when doing very heavy weight you might only be able to do a few reps.
Tip 4 – Multiple Muscle Exercises
It is great to focus on muscles at times, but when trying to gain weight quickly concentrate on exercises that will work multiple muscle groups like bench, squat, dead lift, pull-ups, push-ups, lunges, and so on. Maybe combine movements into one exercise like curls into a military press.
Tip 5 – Stretch Your Muscles
Think of your muscles as a balloon in that you have to stretch the balloon before blowing it up with air. Stretching your muscles allow your muscles to fill up with blood which will in turn make them bigger over time. Plus, it will help keep you from injury.
Tip 6 – Avoid Stagnation
If you have hit the wall and don’t seem to be making any significant gains then try changing it up. Instead of starting low and working to higher weight try starting high and then going lower. Maybe work till muscle failure, or change to a different eating pattern. I like to call this shocking my muscles and body. Your body will adapt to what you are doing and will build a tolerance, so every now and then it needs to be stimulated in a different way than you normally use it.
I hope these tips work for you. Please try avoiding any radical or extreme measures because there could be harmful side effects. Always consult your doctor if you have any medical related questions. Good luck!!!
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