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Ways To Gain Weight

How To Gain Weight

I’m assuming that your not trying to gain unhealthy weight and that you are not trying to get fat. You probably want to know how to gain weight healthy. So now that we got that straight the quickest way to gain weight is simply to put away more calories each and every day than you burn. As a guide to figure out the amount of calories you need to eat every day is to take your body weight and times it by eighteen. So now if your current body weight is one hundred seventy you need to eat 3060 calories. It just is not true to claim that you want a diet rich in protein if you are trying to pack on muscle. You need to eat a diet largely made up of carbohydrates if you really want to pack it on.

Break down your diet like this.. One gram of protein for every pound you weigh, Four grams of carbohydrates for every pound of body weight, and twenty to thirty percent of your calories coming from good fats like olive oil and almonds. Observe your progress closely. If you gaining the wrong kind of weight another words your getting fatter then lower the amount of cal your putting down and then adjust accordingly.

When gaining weight you need to know that even if your weight lifting and exercising you are also going to put on some fat. Even if you small your going to gain some fat along with the new muscle that you put on. You can lessen the amount of fat that you gain by eating right, that means no hot dogs and chicken wings. Although your going to bring along some fat you should also recognize that it will be easy to take off because new fat goes away faster than fat that you’ve had for a while.

When it comes to diet I like to keep it as simple as possible. Learn to stay away from over complicating things with hard to make recipes. Just keep with easy to make food like chocolate protein shakes, brown rice etc.., This is the best way to go because your not spending so much time preparing food which helps you keep going. I also prep and cook all my meals twice a week. Doing this will prevent you from getting bored.

Your going to want to exercise if you want to pack on lean muscle mass. Lifting heavy weights three times a week will help you gain on about 2-3 pounds a week. It creeps up slowly but after twelve weeks you will be twenty five to thirty five pounds bigger. Every week you have to move up the amount of reps or increase the amount of weight you lift. If you powered through 200 pounds this time for 5 reps the proceeding week you need to either lift 205 pounds or do six reps. You must also make sure that your body gets enough time to rest. To get large muscles they need time to repair themselves. If you train too frequently you are actually loosing muscle That’s bad news if your trying to get huge.

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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