Gaining healthy weight and muscle is a natural process and takes months and years of efforts and dedication. It becomes difficult process as increasing the number of calories and changing the lifestyle suddenly is not an easy task. You have to mentally as well as physically prepare your body to change. Hence during this process most of the people tend to make mistakes that can bring down both results and motivation of a person. We will discuss about the 7 most common mistakes that are to be avoided if you are starting with your weight gain plan. It is impossible to achieve a goal without making mistakes but once can avoid some of them which are already known or possible to occur.
In this post we will talk about the top exercises to gain weight. Gaining weight is a natural process and it takes months of consistency to gain weight the healthy way. It is generally seen that people eat whatever they like in order to fulfill their calorie requirement and end up getting fat. This type of approach should not be followed by anyone. The basic idea of healthy weight gain should be:
- Eating 6-8 Small Meals: The first thing you should aim for is eating 6-8 quality meals per day so that your body stays in anabolic or muscle building state. Gone are those days when people used to eat 3 large meals a day. If you want to stay active throughout the day and keep your body in anabolic state be sure that you eat 6-8 small meals a day and never skip a meal.
- Eat Clean Foods: The second most important thing is that you eat less of junk food and more of quality whole foods. Focus on consuming foods like lean chicken, oats, peanut butter, dried fruits, shake and other muscle building foods listed in Top Foods To Gain Weight.
It will be very easy to gain weight by eating all junk food but this will lead to fat gains not muscle gains. Hence try to eat quality foods for 5-6 days a week and keep one day as cheat day when you can eat whatever your body wants.
- Working Out with Compound Exercises: Another important step if you wish to gain weight the healthy way is to make sure that you focus more on compound exercises and less on isolation exercises. Compound exercises will work on more than one muscle and help in releasing Growth Hormone in your body. Aim for 2-3 compound movements in the beginning of a workout and end with 1-2 isolation exercises.
The most frequently asked question by hard-gainers is How to increase appetite? How to force my body to eat more?.
The question is valid because the main reason for them not gaining weight is lack of appetite. Even people who assure that they eat a lot but do not gain weight are eating less than required. Compare your diet with a person who is healthy, you will come to know that the total calories you eat throughout the day is too less as compared to people who are healthy.
Do you wish to know “How to Put on Weight” and look healthier than before? Are you tired of being skinny? In this post I will tell you steps to put on weight naturally without the use of supplements or pills. Putting on weight is not a difficult task, but you will now have pay attention to what you eat, when you eat and how much you eat and you will have to stay consistent with this. Gaining weight is just science, you eat more than what your body burns and you gain weight.
But for some people it does not seem an easy task. You might feel full after just eating a 200 calories meal or your metabolism may be so high that whatever you eat you feel that you do not gain weight. For people like these, I have following points which you should remember if you wish to put on weight. [Read more…]