How to gain weight

Author : Dinesh
Facebook Twitter@rjdineshkumar
 

Hardgainers aren't the only ones who
struggle to add muscle to their frames. If
you lift and eat for growth but it doesn't
seem to make a difference, here's your
new roadmap to mass!
Want more size? You're definitely not the only
one! Many of us want more mass. Successfully
putting it on, though, is where things get
difficult. Skinny so-called "hardgainers" aren't
the only people who struggle to add muscle to
their frames.
Lots of people—including women—lift and eat
their hearts out without seeing their
measurements reflect it as much as they'd like.
It may feel like you're cursed, but something
more tangible and fixable is always to blame.
Arm yourself with the right information, and
finally feel your clothes straining from dem
gain.

1 KNOW YOUR NUTRIENT
TIMING
Supplying your body with an abundance of
calories when you're just lying around on the
couch does you no good. Fuelling your
workouts with good nutrition, on the other
hand, is paramount to your success.
"Your insulin sensitivity is at its peak first
thing in the morning and immediately after
your workout," explains Tobias Young ,
Optimum Nutrition-sponsored athlete. "For
me, eating more carbs early in the morning
and after my workouts has brought optimal
results."
We still have a lot to learn about nutrient
timing, so it's hard to give a universal
prescription. Recognize that everybody is
different, but also grant the possibility that
when you eat can have a major effect on your
body composition in addition to what and how
much you eat.

2 TRAIN YOUR WEAKNESSES

Hate doing squats? Maybe that's a sign that
you should make them your highest training
priority! Training your weaknesses can make
huge differences in your physique.
"The mass game is all about creating an
illusion of beast-like proportions," explains
fitness model and Bodybuilding.com
contributor Noah Siegel . "To win the game, it's
important to hit your weak points and turn
them into features that stand out in the
crowd."
Siegel says he always starts a workout by
fatiguing the muscle groups he feels are
weakest, and then progresses into his stronger
muscles from there. This way, he trains to his
fullest capacity.

3 EAT CARBS

When it comes to building quality mass,
quality food is the key. A good portion of that
quality food should come in the form of
carbohydrates. "Great carb sources that are
inexpensive include potatoes, brown rice,
oatmeal, and pasta," explains Young.
Fruits are also excellent sources of carbs
because of their antioxidant content and
overall nutrient content. Don't feel guilty
eating them!
Most experts agree that muscles need carbs in
order to grow. If you've been trying to bulk up
with a "low-carb" diet, maybe it's time to
switch your game plan.

4 TRY A MASS GAINER

SUPPLEMENT
One tried-and-true approach for gaining
appreciable size is supplementing with a weight
gainer. Weight gainer protein supplements
usually contain more than 500 calories per
serving and include lots of carbs, protein, and
even some fat to help you gain size.
It's important, however, to know your body
type so you can select a weight gainer that's
right for you and your goals. " Serious Mass is
awesome for hardgainers and Pro Complex
Gainer is a superb choice for mesomorphs,"
recommends Tobias.
Mass gaining may not seem like an exact
science, but maybe that's why you haven't
been successful. Use the right tool for the job
and see what happens!

5 GET LOTS OF SLEEP

Recovery is one of the most underrated
elements of gaining quality lean muscle mass.
If you aren't sleeping enough at night, you rob
your body of the primary time it uses to repair
muscle damage so you can hit the gym feeling
stronger than you did before.
Actors bulking for major film roles are often
ordered by their trainers to sleep at least 10
hours per night! That may not be an option for
you, but start prioritizing sleep more, and it's
highly likely you see great gains in both
strength and size. A fatigued body will never be
a strong one.

6 KEEP FATS IN THE PICTURE

Some people also shun dietary fat when they
bulk because they're afraid eating fat will make
them fatter. This just isn't the case. People
who are building muscle need fat to reach
their necessary calorie-intake levels.
SATURATED FAT HELPS KEEP TESTOSTERONE
LEVELS IN A HEALTHIER RANGE SO YOU CAN
ADD QUALITY MUSCLE.
Saturated fat helps keep testosterone levels in
a healthier range so you can add quality
muscle. Aim to get 15-20 percent of your fat
calories from saturated fats and the rest from
unsaturated and omega varieties.

7 LOVE THE PROCESS
Steve Cook feels that taking the time to stop
and simply enjoy the process has helped him
make the most of his fitness journey.
The IFBB men's physique pro explains, "When
running a marathon you wouldn't focus on the
finish line. You'd focus on what's immediately
ahead of you. Focus on doing everything you
are capable of in the now, and the future will
take care of itself."
There's no need to rush. Know that muscle-
building takes a lot of time, and it's your long-
term passion that will ultimately see it
through. Be patient and have fun!

8 TRAIN WITH INTENSITY

Think back to the last time you did a workout.
Did you really give it your all?
Many people hit the gym and just go through
the motions. They may spend more time taking
selfies, texting, or finding the right music than
actually lifting. You can't expect great results if
you half-ass your workout.
The next time you have a date with the iron,
dial it in and focus. Feel your muscles
squeezing at the top of each rep. Extra focus
can increase your intensity and mean the
difference between mediocre and superior
results.

9 ADD VARIETY

It's important to add variety to your routine.
If you continue to do the same things over and
over again, your body can prepare itself for
the workouts and you won't get as much out of
your training. To keep your body guessing, add
even small changes to the movements in your
workout.
For instance, do a wide-grip lat pull-down one
session and a reverse-grip pull-down the next
time. Play around with different lunge
variations or even different push-up hand
positions. Little changes can quickly add up
and contribute to faster results.

10 DON'T EAT THE SAME FOOD
EVERY DAY

If your diet consists of chicken and rice,
chicken and rice, and chicken and rice, you
need to change it up. If you eat the exact same
meals day-in and day-out, you run the risk of
not only diet boredom, but actual nutritional
deficiency.
While you may hit your macronutrient targets
for proteins, carbs, and fats, don't forget
about all the micronutrients your body needs.
They play critical roles in building muscle,
energizing your body, repairing broken down
tissue, and keeping your immune system
strong.
IF YOU EAT THE EXACT SAME MEALS DAY-IN
AND DAY-OUT, YOU RUN THE RISK OF NOT
ONLY DIET BOREDOM, BUT ACTUAL
NUTRITIONAL DEFICIENCY.
If you rely on the same six or seven foods
daily—even if they are healthy foods, you're
still not likely to get all the nutrition you need.
Add some new foods to the mix, and both your
taste buds and your body will thank you.

11 TRACK YOUR PROGRESS
Tracking everything you do in the gym takes
time, but it has a big payoff. You might
remember what you did for your last workout,
but what did you do last month? If you don't
keep track of changes over time, how will you
spot trends in your progress, learn which
programs produce the best results, or discover
how your body reacts to new stimuli?
By keeping a workout log, you'll be able to
track your history in the gym. That's an
important aspect when it comes to choosing
new workout regimens, assessing strengths and
weaknesses, and determining your future
goals.

12 DON'T WEIGH YOURSELF
DAILY:
If you're the perfectionist type who has big
expectations, you might spend too much time
worrying about what the scale says.
Remember it's normal and natural for your
weight to vary slightly from day to day, so
don't freak out if you step on the scale and
don't love what you see.
Pay attention to the long-term trends in your
body. Those day-to-day variations are small
potatoes compared to the changes you'll see
over weeks or months.

13.  NEVER STOP LEARNING

Your quest for mass should also be a quest for
knowledge. From new nutrition protocols to
new supplement information and workout
techniques, there's always something to learn.
The most successful individuals constantly
strive to better themselves in both mind and
body.
Take the time to do research, read, and learn
about your goals. The more you know about
them, the more prepared you'll be for
setbacks, and the more likely you'll find
success.

Author: Dinesh