"I have been skinny my whole life. No matter how much I workout and eat, I can't seem to grow. Could you give me somewhat of a quick guide on how to put on weight?"
I had the same problem, that was up until I made just a few changes in my workout and diet plan that would assure that I would put on weight fast. I know how hard it can be for beginners who are trying to pack on pounds of muscle and find it nearly impossible to move the scale. But With 5 simple tips, I am going to show you how to put on weight in a matter of weeks. Are you ready to gain muscle mass rapidly? Follow these simple steps I put together for you to gain weight fast and efficiently without adding fat.
How to put on weight tip #1
Proper nutrition – Without the right amount of the proper types of food, all your efforts are worthless. Our bodies as hardgainers need at least 20-24 times the amount of our body weight in calories daily. Anything less will not be enough for our specific body type to increase muscle size. Any more would be too much and would leave our body no choice but to store the extra calories as fat. Follow this get weight fast formula and gain 3-5 pounds a week.
Proper nutrition – Without the right amount of the proper types of food, all your efforts are worthless. Our bodies as hardgainers need at least 20-24 times the amount of our body weight in calories daily. Anything less will not be enough for our specific body type to increase muscle size. Any more would be too much and would leave our body no choice but to store the extra calories as fat. Follow this get weight fast formula and gain 3-5 pounds a week.
How to put on weight tip #2
Keeping track of progress – If you are performing the same workouts with the same amount of weight continuously, your body will find no reason to create bigger and stronger muscle. Your body creates muscle after strenuous activity in order to prepare itself for that kind of strain next time around. If we aren’t putting enough strain on our muscles they simply will not grow. The goal is to outperform your last performance each time you walk in the gym. Some ways to make sure you are lifting enough to grow are:
Keeping track of progress – If you are performing the same workouts with the same amount of weight continuously, your body will find no reason to create bigger and stronger muscle. Your body creates muscle after strenuous activity in order to prepare itself for that kind of strain next time around. If we aren’t putting enough strain on our muscles they simply will not grow. The goal is to outperform your last performance each time you walk in the gym. Some ways to make sure you are lifting enough to grow are:
- Keep the same weight and add repetitions
- Increasing the weight without sacrificing repetition amounts
- Instead of resting 30 seconds between sets, rest 20, 15, etc.
- Keep the same weight, same repetitions, and add an extra set
- Increasing the weight without sacrificing repetition amounts
- Instead of resting 30 seconds between sets, rest 20, 15, etc.
- Keep the same weight, same repetitions, and add an extra set
How to put on weight tip #3
Proper post workout nutrition-
Proper post workout nutrition-
How to put on weight tip #4
Increasing testosterone levels – Testosterone is the mother of all muscle building hormones. If you can manage to keep your testosterone levels high (naturally) you can easily yield steroid like results. If you are really trying to maximize results in order to pack on pounds and get weight fast, here are a few tricks to increasing testosterone naturally:
Increasing testosterone levels – Testosterone is the mother of all muscle building hormones. If you can manage to keep your testosterone levels high (naturally) you can easily yield steroid like results. If you are really trying to maximize results in order to pack on pounds and get weight fast, here are a few tricks to increasing testosterone naturally:
- Sleep 7-9 hours of sleep a night and if possible, sneak a nap into your day.
- Heavy compound workouts such as squats, deadlifts, bench press, pull ups, etc.
- Train legs equal to upper body
- Increase your intake of avocados, oysters, celery, bananas, and almonds.
Things to avoid:
1. Alcohol consumption
2. Pain killers
3. Stress levels
4. Soy products
- Heavy compound workouts such as squats, deadlifts, bench press, pull ups, etc.
- Train legs equal to upper body
- Increase your intake of avocados, oysters, celery, bananas, and almonds.
Things to avoid:
1. Alcohol consumption
2. Pain killers
3. Stress levels
4. Soy products
How to put on weight tip #5
Proper rest – Contrary to popular belief, our bodies do not create muscle in the gym while we lift heavy weights. In fact, while lifting we are actually breaking down the muscle. Our muscles are created during times of rest. If you are working out 5 days a week or more, you aren’t giving your body enough time to repair and grow. I recommend working out 3-4 days a week or every other day. This gives your body enough time to repair and grow and also lets your body rest enough to give 100 percent during its next gym performance.
Packing on pounds of muscle to gain weight fast!
These few changes in your current workout and diet plan will yield amazing results almost instantly. You can expect to gain 3-5 pounds of solid mass a week with absolutely no supplements. If you found this article helpful, you might also enjoy:
These few changes in your current workout and diet plan will yield amazing results almost instantly. You can expect to gain 3-5 pounds of solid mass a week with absolutely no supplements. If you found this article helpful, you might also enjoy:
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