To gain weight in a healthy manner required one to be consistent. Here is some of the basic information that will prove helpful if you intend to gain weight:
- You have t take in more calories that can be burned by your body. Food is paramount if you are to gain weight but avoid junk food like candy. To achieve this you will be required to work on a weight gain diet.
- The Weight gain diet should contain six meals per day spaced once in every three hours.
- You should reduce your simple carbohydrate intake and instead increase on the protein you take. Protein is important for building new muscles.
- Your workout should not be prolonged. One hour of intense exercising is enough.
- You should be keen on free weight exercises as they work the large muscle groups. Squats, bench presses, pull ups, bar dips and dead lifts are what you require for building mass.
- 3 minute interval rest is recommended after you have used heavy weights and low reps-per set.
- Exercises 2-3 per body part.
- Your workout should be split. If you have a high metabolism you should less frequently but with more intensity. Here is how you should plan your workout:
Day 1: exercise the chest, shoulders and triceps
Day 2: take a rest
Day 3: Back and Biceps
Day 4: Take a rest
Day 5: concentrate on the legs and abs
Day 6: Take a rest
Day 7: Take a rest
- Increase water intake by multiplying your bodyweight by .66.
- You should also use nutritional supplements. If you are not able to afford, try the basic ones like whey protein. If that proves too expensive egg whites will do.
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