How Can I Gain Weight And Put On Muscle?

I noticed that there seems to be the attention of the media both in people who want to lose weight, but not a lot of people who want to gain weight. The fact is that many people - mostly men - who are frustrated by not being able to do a great job. Today I want to address some of the ways you can gain weight and put on lean muscle...



I see a lot of guys ask how to weight gain, but also lack of the most obvious - they do not eat enough!


Now I know, I'm sure you realize you have to eat a lot if you want to gain weight. But I think most people do not realize how much we have to focus on food and eating the right foods.


If you want to gain weight, you will be eating around 3500 calories per day (may be more or less depending on your weight and height). And those calories can not be any - you want to ensure you get the right foods and the nutrients your body needs!


This means "clean" calories - not only waste calories as saturated fats or other unsafe sources.


You'll have plenty of good protein! This can come from fish chicken, tuna and other, cottage cheese, protein shakes, etc. There are tons of lean protein sources you can find.


And do not forget the grease! The "fat" word scares many people, but in reality is a very important part! There are healthy fats that your body can be put to good use, and because one gram of fat has more than twice as many calories as carbohydrates or a gram of protein, is a good way to get calories.


Some fats are good sources of certain types of fish, nuts, nut butter, flaxseed oil and olive oil.


Another important indicator is to ensure that you eat several times a day. Do not just eat three meals - eat 6-8! And there is always something you can eat. Already a handful of almonds or granola yogurt is a great way to add a little 'calories throughout the day.


Do not forget, you need to put those calories to good use! You can not just eat, you must go to the gym is difficult to translate this mass of energy and muscle. Remember that muscle weighs more than fat (and certainly seems better). If you want to gain weight, you must be the right weight training program in place.


Finally, it is possible to consider the different supplements in your diet and exercise program. It is not necessary, but it can help you achieve your goals faster and a lot of people have benefited from the extra push can offer.