How to Gain Weight and Build Muscle

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10 Power Tips for Hardgainers


How can I gain weight? Most people that ask that question usually have a tough time putting on weight. It can be frustrating trying to get info on gaining weight when most people are trying to lose fat.

Well the good news for you is that you have come to the right place, and once you have the correct information you can quickly gain about 24 pounds in a matter of about 3 months, even if you eat like a horse right now and can’t seem to gain a pound. Here are 10 tips to get you started.

Chicken Breast

1. Proper Nutrition for Gaining Weight

So first off your going to have to eat A LOT of food. Were not talking about KFC or McD’s either. While you can definitely increase the amount of calories you eat from fast food restaurants almost all of the meals you would eat from those places have little to no nutritional value. You need to eat good muscle building foods. Foods like oatmeal, boneless skinless chicken breast, and brown rice.

You’re going to want to eat a balanced diet of protein, carbs, and fat 6 times a day. It breaks down like this; 4 grams of carbs per pound of body weight, 1 gram protein per pound of body weight, and 30% of you diet coming from healthy fats like fish oil and nuts.


2. Take a Protein Shake 2-3 Times a Day

Eating 6 times a day is really tough if your cooking whole meals. Make it easier on yourself and take a protein shake two to three times a day. There is a couple of ways you can go about this. First you can get a mass building MRP (Meal Replacement Powder) that has all the carbs in it that you need. A good choice would be pro 5 mass complex or monster food.

Second you can get protein power with no or very little carbs and add them in yourself. A good recipe for this is 12oz water, 5 frozen strawberries (get the frozen kind because the fresh ones can add a grainy dirt flavor), 2 bananas, 3 tbsp heavy whipping cream, 2 tbsp flax seed oil, and 2 scoops of protein powder. You get a lot of carbs in and the whipping cream makes it taste great.

Drink Water

3. Drink Water

Your muscles are made up of roughly 70 percent water. So it just makes sense that you want to keep them hydrated. But it goes much further than that. Water helps lube and cushion your muscles and joints making it less strenuous when lifting weights.

It’s also a very important source of calcium and magnesium that stops your muscles from getting cramped. I don’t know if you’ve experienced a muscle cramp while working out but I can tell you that it’s no fun. It’s most important to drink water before, during and after your workout to prevent dehydration.


4. Workout

How do I gain weight without working out? You can’t. Not if you don’t want to get fat and I know that’s not what your after. It’s not enough however to just workout. You need to lift heavy weights. Lifting heavy stimulates a larger number of muscle fibers. The more of these fibers you stimulate the more your muscles grow.

So what you want to do is put up a few warm-up sets and then lift the heaviest weight you can for 5 reps and 2 sets. This will get you huge, believe me. I used this method to gain 35 pounds in about 4 and half months.

Cardio Workout

5. Limit the Cardio

Gaining weight is a simple matter of eating more calories than you burn each day. It makes sense then that you want to limit the amount of calories you burn. Doing cardio can burn anywhere from 300 – 800 calories. That’s a lot more food that you have to eat. This is a bit of a simplification of course but the point is if your a hardgainer you should definitely limit the cardio.

Log Book

6. Use a Log Book

I ignored this advice when I first started out and I seriously regret it. When your working out the only way to get bigger is to either go up in weight or reps every week. So if you lifted 100 pounds for 6 reps this week you either need to lift 105 pounds or do 7 reps next week. If you don’t you are just wasting your time.

The trick is to remember what you put up last week. You would think that it would be easy to remember how much weight you lifted but let me assure you your memory lies. It’s easy to remember how much you did on bench but how about tricep extensions and shoulder presses and how many pull ups did you do and and and. You can just keep a little notebook in your pocket and write down how much you put up. It really helps. Believe me. I noticed bigger gains after I started doing this.


7. Allow Your Body to Recover

When I first started working out I over trained. I’m sure you pretty gung ho right now like I was but over training actually helps promote muscle loss. So by doing too much your actually making yourself skinnier!! So how to put on weight then if training too much causes disastrous effects?

Well believe it or not the best thing to do is to give yourself plenty of time off from the gym. That’s actually good news because you can spend less time in the gym and more time doing whatever else it is that you enjoy. You actually only need to spend 45 minutes in the gym including warm up so that’s a total of 2 hours and 15 minutes a week in the gym to get HUGE!! Not bad huh?


8. Workout Motivation

This is the best tip that I’m going to give you. Most people will just glance through this and not take it as seriously as they need to. So here it is… You need to know why you want to gain weight and become muscular. I read somewhere once that if you know WHY the HOW will take care of itself. More importantly if you want to make sure you get your butt into the gym and stay there you need to be absolutely clear about why you want this. Its the fuel in your gas tank that motivates you to follow through.

Now your reason is YOUR reason and it might not be so obvious. Most of you are probably saying that you know why you want to get huge. Well you probably have several reasons but you need to pick out the one that really gets you fired up and you need to think about it all the time. The easiest way to do this is to get a rubber band and put it around your wrist and every time you see it think about why your doing this. If anyone asks what the rubber band is for just tell that you like to keep one on hand or something so you don’t get embarrassed.


9. Get Yourself Into a Routine

Getting yourself into a routine is probably the second most important lesson in this article. It’s going to be pretty easy to get yourself to go to the gym the first couple of days but your going to face some resistance from yourself. It makes it easier if you know your reason why like I stated above but you WILL face resistance. This is natural. Everyone goes through it when they first start something new.

Once you blast through that initial resistance you’ll be pulled to the gym and nothing will be able to stop you. To get yourself into the grove you’ll want to start thinking about going to the gym and why about a week before you actually go. I know that your chomping at the bit to get going but trust me if you do a little prep work first you will be much more successful in the long run. The next thing you want to do is to make sure you are going to the gym at the same time every time. That could mean at 2 o’clock or it could mean after you get off of work.

One last thing you want to do is to write out your routine and read it right after you wake up and right before you go to bed. Spell out every detail. Get specific.


10. Get the Proper Information.

When I started working out I was 6′ and weighed 155 pounds. I really really wanted to put on weight. So I went to the bookstore and looked around for a book that would tell me how to gain weight. I found a book that I had heard of before that had some before and after pictures on the cover and the inside sleeve. A couple of pictures had some real skinny guys in the before picture who had packed on some serious muscle in the after photo.

I thought this is it. I read through a couple chapters and the information seemed simple and to the point. I bought the book and started the diet and exercise routine immediately. After a few weeks I noticed that I was actually loosing weight. I had accidentally gone on a weight loss diet. I had found out later that those before and after photos were of guys on a DIFFERENT exercise and diet plan.

Well you just read this article so you have a better head start than I did.

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