Posted in Uncategorized on January 23, 2013
You know, there are some people in the world who are actually trying to gain weight. Shocking, I know. Gaining the right kind of weight is hard because it’s more than just eating a ton of food. You must eat the right foods, the right amount of those foods, and do more than just eat.
The First Step to Gaining Body Weight: Goal Setting
Just like when it comes to losing weight, you must set a reasonable goal within a certain time period. No shooting in the dark on this one. To help you with setting your goal, it’s good to know a few things:
- You will gain the most amount of weight in the first 3 months, which can be approximately 3 pounds per month.
- However, if you’re an athlete or a woman, your gains will be less due to gender and genetics.
- Weight gain doesn’t always stay this high; after multiple years of the right diet and training, your gains will taper off and probably be around 1 to 3 percent increase per year.
Forget the Donuts and Chocolate Milk
Despite what your first impression might be, a weight-gain program actually follows the same diet guidelines and principles as a weight-loss program. There is one difference: you get to eat a much larger amount of food. With that said, you still have to avoid the junk food that will only result in fat gain.
How Much More Food Do I Get To Eat?
It’s true, you get to increase your caloric intake, but by how much? To gain a pound of muscle tissue per week you should increase your food intake by about 400 calories per day. With that many extra calories, you want to make sure that you are consuming the right amount of protein for your specific body. How much is that?:
- About 14 extra grams OR
- 1.8 grams of protein per day for every 2.2 pounds of body weight
So does that mean go meat crazy? It’s actually less than you think:
- One glass of skim milk
- 3 slices of whole wheat bread
- And 2 hard-boiled egg whites
It doesn’t seem like very much, but that meal provides the necessary calories plus about 23 grams of protein.
Is That Enough Protein?
I know, it seems like you need to eat a ton more protein to bulk up, but actually your totally energy intake is what allows you to train and to increase your muscle size. This energy should come primarily from carbohydrates; if you don’t know of a good carbohydrate source other than bread, look for a food exchange list. It will show you the amount of carbohydrates in every food source.
Start Strength Training
Just eating more food won’t magically make your muscles grow. You need to begin a strength training program thatutilizesthe overload principle because the overload is what stimulates the increase in muscle mass.
Proportionately Distributed Weight Gains
How do you get that perfect weight gain? It comes down to a proper diet and a good strength-training program. Use a measuring tape to measure your girth in the same place every 1 to 2 weeks. Body parts should include:
- Upper and Lower arm
Look for good gains in the upper torso and limbs with minimal gains around the waist because that is where fat gains are usually made.
If you want to keep your strength-training program at home, look at http://www.homegymreview.netfor reviews on the best home gym equipment.