Bodybuilding & Fitness » Gain Weight http://bodybuilding-fitness101.com Build Muscle and Healthy at the Same Time Mon, 15 Nov 2010 00:35:43 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Weight Gain Diet http://bodybuilding-fitness101.com/weight-gain-diet/ http://bodybuilding-fitness101.com/weight-gain-diet/#comments Mon, 29 Mar 2010 23:38:50 +0000 dynamic http://bodybuilding-fitness101.com/?p=863 Weight Gain Diets – 3000 Calorie Weight Gain Diet Plan

Gain Weight Diets

Here is your 3000 calorie weight gain diet plan. This is a great diet to gain weight if you weigh between 150-180 pounds and want to increase 5-10 pounds of muscle to your frame.

I have intentionally designed this weight gain diet to show you that you do not need to rely on the worthless supplement crap that bodybuilders have come to rely on too much. Nothing – I repeat, nothing – is as important as whole foods. Since we are often suckers for advertising, we mistakenly think that supplements can replace a healthy weight gain diet.

As noted, in a future blog post I’ll share a small handful of the best bodybuilding supplements that you can use to compliment this meal plan and we’ll discuss workout nutrition supplementation.  For today you are getting a diet to gain weight that is based completely on whole foods.

The following meal plan is based on 35% protein, 45% carbohydrates and 25% fat.  Consider this a starting point to discover how your body responds to these percentages and then adjust each nutrient up or down based on your progress.

8:00 am Breakfast:

2 cups Cottage cheese, light/low fat

3 cups Bran cereal, all varieties

2 cups Strawberries

1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

56g P – 72g C – 15g F – Calories: 647

11:00 am Lunch

8 oz Chicken breast, skinless

2 1/4 cups Beans, green or yellow

1/4 cup Beans, black

1/2 cup Chickpeas

1/2 cup Cucumber

1 Pepper (bell or cubanelle)

3/4 cup Pasta

1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

2:00 pm Mid Meal:

8 oz Tuna, canned in water

1 cup Celery

1 cup Cucumber

1 Pepper (bell or cubanelle)

1 cup Tomatoes

1 cup Grapes

2 whole Pita

2/3 tsp Olive, Flax, Hemp or Salmon Oils

18 Peanuts – 56g P – 72g C – 15g F – Calories: 647

5:00 pm Dinner:

8 oz Beef, lean cuts

2 cups Potato

1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

2 Peppers (bell or cubanelle)

1/4 cup Baked beans

56g P – 72g C – 15g F – Calories: 647

8:00 pm Snack:

4 oz Cheese, low or non fat

2 cups Blueberries

9 Almonds, whole

28g P – 36g C – 9g F – Calories: 337

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999

If you want more bodybuilding nutrition information like this, check out my article called A Skinny Guys Guide To Gaining Weight By. Vince Del Monte

Read more other articles about: Home Fitness Equipment and Gym Wear

]]> http://bodybuilding-fitness101.com/weight-gain-diet/feed/ 2 Weight Gain Supplements http://bodybuilding-fitness101.com/weight-gain-supplements/ http://bodybuilding-fitness101.com/weight-gain-supplements/#comments Thu, 25 Mar 2010 23:22:51 +0000 dynamic http://bodybuilding-fitness101.com/?p=848 The Best Supplements To GAIN WEIGHT!

Supplements For Weight Gain

If you’re a skinny “hardgainer” and find it hard to gain weight, adding a weight gainer supplement to your nutritional program may be a great way to build muscle faster. Oftentimes it’s not under-training that’s the reason why you can’t can weight, but under-eating!

Bodybuilding hardgainers are sometimes shocked when they start to gain muscle fast after adding a weight gain supplement to their sports nutrition program.

Weight Gain Supplements Can Help You Build Muscle Fast!

But There’s A Big Problem Here…

Many supplement companies have turned to loading up weight gain protein powders with tons of sugar and fat in order to increase the calorie count! Sure, you’ll gain weight…but you’ll be gaining a lot of body fat when you really want to gain MUSCLE!

And here’s where things really get interesting… Supplement companies that fill up their weight gain supplements with the wrong kinds of inexpensive sugar know this is an easy way to make a HUGE profit because it costs so little for them to actually make their product. However, when you’re searching for a WEIGHT GAIN supplement, here are some of the key ingredients you want to look for:

Top 3 WEIGHT GAIN Supplements

Whey Protein Isolate:

  • Whey protein isolate is the most pure and concentrated form of whey protein available. It contains 90% or more protein and very little (if any) fat and lactose.
  • Very rapidly absorbed by the body (faster than protein concentrate) and more bio-available than other forms of protein powders

Maltodextrin:

  • Maltodextrin is an easily digestible blend of complex carbohydrates that are derived from corn starch and provide a great source of long term energy.
  • Contains linked sugar compounds that are easier for the body to ingest and use, and it is metabolized at a steady rate so that high energy levels may be sustained during vigorous workouts.

Creatine Monohydrate:

  • Improves performance in high-intensity exercise by regenerating the ADP-ATP energy cycle.
  • Increases energy levels and speeds up recovery time. Increases cell “volumization” by stuffing muscle cells with additional water.
  • “Hardgainers” are naturally low on creatine phosphate (CP) stores in their body due to a higher ratio of Type 1 muscle fibers that don’t store as much CP.

Review Of Best Selling WEIGHT GAIN Supplements

Mass Tech

MassTech

The intention of Mass-Tech was to create a meal replacement powder that helps bodybuilders consume massive amounts of carbohydrates and get a fast AND slow digesting protein profile.

Taken twice a day, it provides almost an extra 2000 calories to your diet. Overall, it’s 70% sugar, though fortunately the right kind (Maltodextrin) however the “sprinkle” of extra ingredients jack up the price and aren’t necessary for the formula.

Myozene

MyoZene

MyoZene helps to gain weight by including both fast- and slow-digesting proteins as well as fast

and slow carbs in order to create a surge of anabolic insulin and amino acid uptake into the muscle tissue. This can accelerate muscle synthesis and for skinny “hardgainers” who need the additional insulin boost, this is probably the best option.

Muscle Milk

Muscle Milk were developed to provide a super slow feed of protein to extend protein synthesis


Muscle Milk

and provide recovering muscle cells a steady stream of amino acids for growth. However, based upon my earlier review of protein powders, I personally feel that this is unnecessary and can actually make it harder to gain weight for “hardgainers”. However, if you’re of naturally athletic build, this is a great option. The ‘Muscle Nerd’ Jeff Anderson www.MakeYourOwnSupplements.com

So here is opportunity to get your free guidelines on Pilates Equipment and in addition to that, get essential information on Fitness Workouts

]]> http://bodybuilding-fitness101.com/weight-gain-supplements/feed/ 4 Gain Weight Fast http://bodybuilding-fitness101.com/gain-weight-fast/ http://bodybuilding-fitness101.com/gain-weight-fast/#comments Tue, 16 Feb 2010 23:46:35 +0000 dynamic http://bodybuilding-fitness101.com/?p=794 How to Gain Weight Fast for a Skinny Person
How To Gain Weight Fast

You hear it all the time about how people are getting more and more over weight. With all the diet programs built around helping a person lose weight and look good a rather “smaller” type of person often gets over looked. There are countless people who have been born with a metabolism that moves at the speed of light. These are the type of people that can eat three cheeseburgers and lose two pounds. To the over weight people of the world these people are blessed. But if you ask any one who cannot fast weight gain if their life depended on it you would be surprised at the answer. They want to know how to gain weight fast and where they can find a gain weight muscle fast program that works. Here’s why.

When you are skinny you look around at the guys and girls that are built well with envy. It seems like no matter how hard skinny people try to gain weight they just cannot. Most skinny people would trade places with a person who is a little overweight because they know they could work out and lose that weight with a little effort. While the person who is a little over weight looks at the skinny person and tells them they should be happy they are so small.

With guys who are skinny learning how to gain weight and muscle is a big issue. Many are very timid to go into a gym and work out around everyone else who is so much bigger than them. Try playing football against guys who out weigh you by 30lbs or more, I promise you it’s not fun. Also being a skinny guy can wreak havoc on your confidence with the opposite sex. How would you like to take your shirt off at the swimming pool and have people make bird noises when they see how small your chest is. Unless you have been there you never really think about it.

It used to be that if a skinny person wanted to gain weight they would have to turn to steroids. Today there is good news for those of us that are skinny and want to learn how to gain weight fast. If you are really ready to work at it then you can gain weight and build muscle. With the advances of modern technology and the way nutritionist have analyzed food it is all about following a properly mapped out drug free program.

Eating and Routine Will Make All the Difference

People always look for a way to enhance their appearance. One of the more popular problems with appearance that people have today is how to put on weight fast. Put it in simple words, skinny people often feel unattractive and not confident.

1. Being Skinny Can Take A Toll

Having a skinny body can take a toll upon your social life. Many times skinny people feel embarrassed and bullied by those that have more weight than they do. Besides, having too skinny of a body is unhealthy; it will be a lot easier for you to get sick.

2. It Is Not All About Eating

People get the wrong idea when it comes to how to gain weight fast. They simply believe that eating a lot of food can help them gain weight. The key is not eating a lot of foods in one sitting, but eating small amounts of food constantly once every two or three hours. This allows your body to absorb the food better.

Also, stay away from junk food. Even though eating junk food can increase your weight, the weight resulted from junk food will do you more harm than good.

3. Having A Proper Workout Routine

Proper workout is extremely important because eating alone will not help you gain weight. The secret of gaining weight fast is to have the proper combination of diet and workout.

A personal trainer would be the best option for anyone looking to pack on a few pounds. The problem with personal trainers is they are expensive and you are confined to a time schedule. Most people just do not have the capabilities to lock down the same couple hours every other day required by a trainer.


Skinny people are blessed or cursed, depending on how you look at it, with a fast metabolism. Basically skinny people can eat what they want, when they want and not gain weight. Now to some that may sound like finding the fountain of youth but try and look at it from the other side.

Check out my other guides on: Fitness Model and At Home Exercises

]]> http://bodybuilding-fitness101.com/gain-weight-fast/feed/ 2 Muscle Weight Gain http://bodybuilding-fitness101.com/muscle-weight-gain/ http://bodybuilding-fitness101.com/muscle-weight-gain/#comments Sun, 14 Feb 2010 23:33:56 +0000 dynamic http://bodybuilding-fitness101.com/?p=784 5 Powerful Muscle Weight Gain Tips
Gain Weight And Muscle

Let’s face it; nobody wants to be skinny and weak. Deep down everybody desires the ripped, muscular physique of a UFC fighter or an NFL running back. That’s the kind of look that attracts the ladies and earns respect from the guys. But the question that perplexes many of you is “how do I get that look?” Well search no more because I am about to teach you how to gain weight and build muscle at break neck speeds and finally achieve the head turning physique you have always dreamed of.

Most skinny guys and wannabe mass monsters make numerous mistakes in their training programs and naming them all here would take an entire book. But the important thing is that you stop making those mistakes immediately and start following my top five tips on how to gain weight fast.

1. Train Heavy. You will never build any significant size with high reps and light weights. If you want to get huge you need to add weight to the bar and bring your reps down a bit.

2. Don’t Train For More Than 45 Minutes Per Session. Your testosterone output is dramatically increased during a weight training workout but this only lasts for 45 minutes. After that point its shot. What happens then is that your testosterone levels start to plummet and cortisol levels start to rise. Cortisol eats muscle and increases body fat storage. So hit it hard and get out quick.
3. Always Follow the Law of Progressive Overload. If you want to get huge you have to use progressive overload in your training. What this means is that you absolutely must improve upon your previous performance every time you enter the gym. You can do this by lifting heavier weights, doing more reps with the same weight, doing more sets, doing the same amount of work in less time or doing more work in the same amount of time. But whatever you do, DON’T do the exact same thing as the last time you were in the gym. You must give your body a reason to grow and repeating the exact same workout as last time does not force muscle growth.

4. Use Big, Compound Exercises. Exercises like squats, deadlifts, military presses and rows should be the staples of your mass building workout program. These are the exercises that build the most muscle and stimulate the greatest testosterone production. Most machines are a waste of time and do very little to help you pack on size. Stick with free weight movements like dumbbell presses and good mornings, and bodyweight exercises like chin ups and dips.


5. Eat Big. No matter how good your training program is you will never develop a massively muscled physique if you don’t consume enough calories. You need to eat every 2-3 hours and focus on getting one gram of lean protein per pound of bodyweight daily and an ample amount of clean carbs and healthy fats. For super skinny guys with a fast metabolism I recommend focusing on foods like rice, potatoes, pasta and consuming 30% of your calories from healthy fats like avocado, nuts and cold pressed oils.

By following those five tips you will start to pack on slabs of new muscle in no time. For more explosive tips on how to gain weight rapidly check out http://www.musclegainingsecrets.com/ By Jason Ferruggia

You may want to check out my other guides on: Muscle Mass and Flat Tummy

]]> http://bodybuilding-fitness101.com/muscle-weight-gain/feed/ 1 Weight Gainer http://bodybuilding-fitness101.com/weight-gainer/ http://bodybuilding-fitness101.com/weight-gainer/#comments Thu, 24 Dec 2009 00:08:47 +0000 dynamic http://bodybuilding-fitness101.com/?p=539 The Importance of Weight Gainers in Bodybuilding

Gainer Weight

Gainer Weight

An accurate weight gain diet contains high protein, calories, and many carbohydrates. In order to get know about how much calories you should want to be consuming, it takes proximately 3500 calories per day and it totally depends on your daily diet, to gain one pound a week. Therefore, if your daily diet were based on only 2000 calories per day you would want to consume 1500 extra calories per day. To assist build muscle, as well to grow protein is needed.

Weight gainers supplements for those who just can’t gain weight then try weight gainers to add more calories to your regular diet. People who take part in body building and weight lifting can use weight gainers supplements to assist them get there target fast. Weight gainers supplements come in many forms of variety including capsules, powders, shakes, and bars. Weight Gainers is regular updated store carries all the new weight gain supplements by top class brands.

There are some effective ways to gaining weight quickly and effectively without having to take out a second mortgage, like eating, lifting, and taking supplements. To achieve serious weight, you must need supplements which are called “Weight Gainer” in health market. Weight gainers supplements are designed to assist you to gain a lot of weight very easily, so you can have the muscle mass you desire. You also need a good diet with supplement. These supplements play a major role in bodybuilding supplement industry.

It plays a main role in overall muscle preservation. They assist to enhance performance and can help in the weight-gaining process. A good supplement always produces positive muscle-building and health advantages. It assists to fill the muscles with liquid making you stronger and recover faster.

If you are really thin then you must want to add some meat to the bones first and then the muscle mass but never use a weight gainer that has a large amount of fructose or any type of sugar.

Popular Weight-Gainer Supplements

If you are a man or woman who needs to gain weight, you are on the opposite side of the coin from most people out there who are looking to shift their weight with supplements. If you are a woman who needs to gain weight, it is imperative that you do so for a host of reasons. If you are too thin, your bones can become more and more brittle over time and you run the risk of suffering from osteoporosis later in life. You may see it in your skin as well; the loss of that rosy glow will be replaced with an overall pallid skin tone. A woman who is significantly underweight will likely not menstruate, and can have problems bearing children. If you are in this category, consider speaking to your doctor, for you could definitely benefit from a weight gainer supplement.

Weight gainer supplements are usually in the form of a powder that you mix into a shake. People that need to gain weight usually are not eating enough; however, it is not usually something inherently wrong in their system that makes them fail to gain enough healthy weight. With a weight gain shake, you can make up these missing calories in one quick drink and it is generally quite tasty.

The difference between a weight gainer and a protein powder is usually the amount of calories found in the weight gainer. Certainly, there will be more protein also, but the calorie content can run anywhere from four hundred to one thousand calories per serving, whereas your standard serving for a protein shake will be between ninety and one hundred and fifty calories per serving. Some people will only need to drink one weight gainer shake per day, while others may need to consume two or three depending on how many calories are being burned during the day, and how much weight they need to gain.

If you are a man who needs to gain weight, it can be particularly tricky. For better or worse, women tend to hold onto weight more easily than men. If you are one of these men, you definitely want to consider checking out a weight gainer drink or supplement.

You can easily find weight gaining supplements in a vitamin or health food store, and they are generally included in the bodybuilding aisle. Certainly, if you are trying to gain weight for this purpose, this is your fastest and best bet to gain mass. Nobody wants to mess with illegal steroid use to gain weight, and natural is always better for your health. These weight gainer supplements generally come in the form of natural whey proteins, egg proteins, and/or soy.

The protein content is quite high in these supplements, as is the amino acid profile. Especially important in the amino acid profile is glutamine and creatine. Glutamine is found naturally in all of the weight gainer type of foods that you would anticipate finding it in, such as beef, eggs and milk. As previously mentioned, because it is difficult for many people to eat enough beef, eggs, milk and other highly dense foods in order to gain the weight they wish or need to gain, a weight gainer shake can help tremendously. Creatine, also usually included in these weight gain supplements, is actually an acid that helps protein synthesis by helping along some of the other amino acids. It is often used by bodybuilders as a supplement to help them gain muscle mass and preserve lean muscle tissue after a workout.


Other than branch chain amino acids, or BCAA’s, weight gainer supplements will often include nitric oxide, a chemical compound that acts as a messenger in the body, and also helps many of the important amino acids to do their job in developing and preserving lean muscle tissue. This, in turn, will help you gain the desired weight.

Whatever your reason for supplementing with a weight gainer, be sure to choose one with a reputable name and high-quality ingredients. You want to gain your weight in a smart way and make sure you gain lean muscle as opposed to fat. You can accomplish this by making a smart, healthy and tasty choice with a weight gainer shake.

I thought You could be interested in this article: Loose Weight Fast or Gym Exercises

]]> http://bodybuilding-fitness101.com/weight-gainer/feed/ 0 Put On Weight http://bodybuilding-fitness101.com/put-on-weight/ http://bodybuilding-fitness101.com/put-on-weight/#comments Wed, 09 Dec 2009 00:11:12 +0000 dynamic http://bodybuilding-fitness101.com/?p=474 Put On Weight: The Healthy Basics

how to put on weight

how to put on weight

Put onweight can be very intimidating to some. People believe that by simply not watching what they eat, the weight should pile on, just like it does for other people.

If you are underweight and don’t gain weight easily then the completely opposite is true for you. You need to start watching what you eat more and more.

A healthy weight gain consists of mainly gaining muscle tissue in the areas that you want. Muscle looks the best, it makes you feel the best, it adds a lot of functionality to your body and has a lot of other benefits. You do not want to gain fat, which will make your skinny body very ugly, by adding cellulite and fat in places you do not want. There is nothing worse then a skinny body with fat covering it.

So here they are, the things you absolutely need to do to gain healthy weight effectively:

Caloric intake. You must be consuming more calories then you’re expending. Your body needs energy to build new tissue and gain weight. You need to start counting calories and know exactly how much energy you are getting. An average male will need to consume between 3000 and 4000 calories a day to gain weight. The number will depend on person’s genetics, weight, and activity.

Obviously to gain weight you need to absorb more calories than you burn off. This means that you will want to increase the amount of meals that you have per day to at least 6-7. These meals should be made up of roughly 45% carbohydrates, 35% proteins and 20% fats. Also try to have at least 3 of these meals made up of real solid foods. (Don’t just drink protein shakes).

Macro and micro nutrients. You need to be getting the right amounts of carbohydrates, proteins and fats for to most efficiently put on weight. Your diet needs to be balanced. Micronutrients are the vitamins and minerals. Make sure you’re getting enough fruit and veg.

For optimum muscle growth and gain then supplements are very important. They will increase the benefits of your work out and allow you to gain weight and muscle much quicker. Of course you must take care when choosing the right supplements. Only use well known products that have passed the test of time. Such examples would be: protein shakes, powdered creatine, multi vitamins and fish oil capsules.

Whole food. This ties in with the previous point. Your carbohydrates fats and proteins need to be coming from healthy whole food sources. Most of your vitamins and minerals also need to be coming from real fruit and veg and not the supplements.

Exercise. Exercise helps in two ways. Firstly it allows you to gain the weight in all the right places. Secondly it can promote release of hormones, which promote weight gain. Heavy weightlifting is one of the best forms of exercises for healthy weight gain. Squats, deadlifts, bench presses and pull-ups are some of the exercises you should be doing.

The vital part of the weight gaining program is to ensure that you are working out your big muscles. If you want to gain weight and muscle then stop focusing on bicep curls and inside perform exercises like the squat and the dead lift. These exercises (unlike bicep and triceps curls) work your major muscles and help create large muscle mass. Moreover these exercises are vital for the large hormone spikes which they cause. Any weight gaining program must incorporate these 2 exercises.

Consistency. you need to consistently be exercising and eating your meals. That means exercise at least 3 times a week and have at least 3 meals a day. Make sure you have big meals and regular snacks. This is what makes or breaks any body transformation.


Those are some of the very basic things, that you need to know and apply in order to effectively gain wieght. there is a lot more information out there that can help you put on weight in the most effective ways.

I thought You could be interested in this article: Six Pack Abs or Arm Exercises

]]> http://bodybuilding-fitness101.com/put-on-weight/feed/ 3 How To Gain Weight http://bodybuilding-fitness101.com/how-to-gain-weight/ http://bodybuilding-fitness101.com/how-to-gain-weight/#comments Tue, 03 Nov 2009 00:29:40 +0000 dynamic http://bodybuilding-fitness101.com/?p=335 Tips on How to Gain Weight Quickly

how to gaining weight

how to gaining weight

Tips on how to gain weight quickly are priceless to skinny people who struggle to put on some extra pounds. The world we live in is a contradictory one. There are folks who put on weight rather effortlessly and yearn to lose their weight and fats through unhealthy diets. Yet on the other end of the spectrum, thin people find it tremendously challenging to gain that extra few pounds to enhance their physical appearance and regain some masculine appeal in the case of men. Skinny ladies also dream of fitting nicely into beautiful clothes that look so fabulous on those svelte and voluptuous models. But do not envy those who put on weight too easily, especially those through unhealthy diets. It is better to understand the fundamentals behind healthy weight gain. This is where you can learn more on how to gain weight quickly and healthily.

Before we tackle the issue of how to gain weight quickly, let us look at the reasons why scrawny and thin people fail in gaining weight successfully no matter how hard they try. Survey statistics discovered the following as the top reasons why they are not putting on weight:

1. Poor Diet

Skinny people are not eating right and enough. By that, it means that they are not eating foods that would help them to gain weight. Protein is critical in adding extra weight but many folks do not get enough protein intake. This is where things go awry. So how can they expect to gain weight quickly or for that matter, any significant weight improvement at all? It is important to load more on protein, and less on simple carbs. Read on for specific weight-gain diet foods.
2. Proper Work-out

Eating is not sufficient. We all need to engage in some kinds of physical activities to convert our food intake to healthy mass. This conversion can take place only with proper exercises. People who truly understand how to gain weight quickly do so in a healthy manner with proportionate muscle mass gain.

3. Poor Motivation

Weight gaining or slimming works in a similar manner. Medical practitioners have come to understand that the motivation behind the individual wanting to gain weight is vital to his/her success. Our generation is often called the “instant noodles” generation where everyone desires instant results. Weight gaining is not an overnight mission, but a long-term goal. Failing to understand this is a sure ingredient for weight gain failure.

Once we are able to acknowledge and work around the common grounds for failure, we are well on our way to successful quick weight gain. Are you ready for some easy-to-follow tips on how to gain weight quickly?

Step 1: Take your current body weight in pounds (lbs) and multiply by 11.

Example: 150 lbs x 11 = 1,650 calories

Step 2: Figure out your metabolic factor.

Now, if you are reading this article, I am assuming you want to gain weight and had or expect to have trouble doing this. For this reason, let’s be conservative and and use an average metabolic % assuming you have a fast metabolism.

Now take your metabolic % based on your age below:

Metabolic %

Under 30 years old

Fast Metabolism- 50%

30-40 years old

Fast Metabolism- 45%

Over 40 years old

Fast Metabolism- 40%

Example: 1,650 calories x 50% = 825

So in this example I took the calories needed based on the body weight of 150 pounds, and now we multiply it by the metabolic % and get an additional 825 calories. You need to add these calories because even if you pretty much do nothing all day long, your body is still burning calories by keeping your organs working, walking, getting up, etc.

Step 3: Put it together.

1,650 + 825 = 2,475 calories

This example suggests that a 150 pound person needs approximately 2,475 calories to maintain his/her weight. Now, assuming want to know how to gain weight the healthy way, you would just add 500 calories. An extra 500 calories is what is needed to gain at least one pound a week.

The second element has to do with whether or not you want to gain muscle weight. You can and will gain weight with just following the formula above, but if you want to learn how to gain weight the healthy way AND build muscle, then your going to have to do some form of resistance training.

The fastest way to build muscle weight is following abbreviated programs that consist mainly of compound movements with free-weights. In laymen terms, you only need to weight train for two to three days a week, for an hour a day tops, doing the most basic exercises with a focus on getting stronger.

Contrary to popular belief, spending too much time in the gym doing too many exercises will either result in over-training, or even weight and muscle loss. But you won’t GAIN weight. Gaining weight is actually pretty simple, you don’t need the knowledge of a certified personal trainer, you just need to follow a simple (don’t confuse simple with easy, you’re still going to have to work hard), short workout program a couple days a week and get in the habit of following the calories formula to gain weight above.

For your weight training program to gain weight, just focus on four to six major compound exercises that cover every major muscle group. Perform two to the three sets of 8 to 15 reps for each exercise, with an emphasis on getting stronger each week. Perform this workout two to three days a week, with maximum intensity.

Here is a sample workout program to gain weight:

Squats: 3 x 12

Bench Press: 3 x 10

Shoulder Press: 2 x 12

T-Bar Rows: 3 x 15

Romanian Deadlifts: 2 x 12


These exercises or ones similar combined will cover every major muscle group in your body. Following these two formulas is the best way to learn how to gain weight the healthy way. You don’t have to take a bunch of unnecessary supplements, though a protein supplement and/or a meal replacement supplement and a quality multi-vitamin won’t hurt. Follow this program for a while and you will progressively gain healthy weight that you can actually keep for as long as you want.

I thought you might be interested in this article: Fitness Strength Training and How To Lose Fat

]]> http://bodybuilding-fitness101.com/how-to-gain-weight/feed/ 5