Quick question - are you one of the many guys who's just dying to fill out that frame with lean, hard muscle? Are you desperate to know how to gain weight and muscle? Well, the answers are right here, and they're not what you might expect.
Caution: Please visit your doctor to get the all-clear and address any eating issues you might have, before changing your eating patterns.
1 - Eat More
This might sound obvious, but so many people don't realize that you need to eat more to gain weight and muscle. Now wait a second - don't run straight to the pizza house! You need to be careful and mindful of what you eat - more on this later. But as a rule, 6 small meals (and I mean small) per day, about 3 or 4 hours apart, is ideal. This keeps the body ticking over nicely. You really need to eat to build muscle - it's that simple!
2 - Eat healthily
To eat to build muscle, you have to eat smart. Lots of fruit and vegetable, lean meats, a good balance of protein, carbs, and fat (yes, fat - good fats, that it - unsaturated, not saturated!). You want to pack nutritional punch in everything you eat, so get rid of the potato chips and cookies, and start eating nuts (check for allergies!), whole grain foods and oily fish. To gain weight and muscle, everything should be in balance, and everything should be in moderation within the 6 meal framework.
3 - Eat, then write it down
I can hear the collective groan when you read this tip, but you'll be smiling a few months down the line! It really is worth that effort to make a note of what you eat, when, and how many calories it contains. Yes, it's a food diary, but you want to eat to build muscle, right? Then keep a note, so you can track your progress, especially when it comes to weigh-in time each week.
This should all be combined with a high-quality exercise and strength training regime - for maximum results, diet and exercise go hand in hand. To gain weight and muscle, the one complements the other.
Caution: Please visit your doctor to get the all-clear and address any eating issues you might have, before changing your eating patterns.
1 - Eat More
This might sound obvious, but so many people don't realize that you need to eat more to gain weight and muscle. Now wait a second - don't run straight to the pizza house! You need to be careful and mindful of what you eat - more on this later. But as a rule, 6 small meals (and I mean small) per day, about 3 or 4 hours apart, is ideal. This keeps the body ticking over nicely. You really need to eat to build muscle - it's that simple!
2 - Eat healthily
To eat to build muscle, you have to eat smart. Lots of fruit and vegetable, lean meats, a good balance of protein, carbs, and fat (yes, fat - good fats, that it - unsaturated, not saturated!). You want to pack nutritional punch in everything you eat, so get rid of the potato chips and cookies, and start eating nuts (check for allergies!), whole grain foods and oily fish. To gain weight and muscle, everything should be in balance, and everything should be in moderation within the 6 meal framework.
3 - Eat, then write it down
I can hear the collective groan when you read this tip, but you'll be smiling a few months down the line! It really is worth that effort to make a note of what you eat, when, and how many calories it contains. Yes, it's a food diary, but you want to eat to build muscle, right? Then keep a note, so you can track your progress, especially when it comes to weigh-in time each week.
This should all be combined with a high-quality exercise and strength training regime - for maximum results, diet and exercise go hand in hand. To gain weight and muscle, the one complements the other.
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