Body building doesn't just entail losing weight and gaining definition, but it also requires gaining weight for the skinny guys to gain mass and size. Weight gain according to some fitness enthusiasts and trainers is somewhat easier than losing weight. But of course it also depends on your previous weight, genetics and workout activity. There are golden tips that you can apply in order to gain weight and mass that will add a quality physique and promote strength as well. These methods are not actually easy, but in time with consistency you’ll develop the mass and lean physique. Here are some of them.
1. Start with the building blocks of nutrition such as protein.
Most people think that muscle building and weight gain occurs mostly in the gym. However, nutrition and bodybuilding goes hand in hand. Neglect one among these two and your foundations will most likely collapse. Protein intake in grams for a hard gainer must be 1 to 1.5 times per body weight. So it means that a 125 pounder must ingest 125 to 188 grams of the said protein in a single day. The most common sources of protein are eggs, milk, beans, skim milk and protein powders. Taking in the said amount of protein a day can be quite daunting so it is best for you to divide your meals to six small meals a day instead of taking it all down in one single meal.
2. Never forget the essential carbohydrates.
Another mistake that people make when trying to gain weight is totally neglecting carbohydrates and loading up on protein alone. To cut a long story short carbohydrates play a crucial role when it comes to protein absorption. It also becomes a great part of refueling of energy as you rest. There are different types of carbs such as complex, out of breads and wheat, simple from fruit based sources and fibrous from vegetables. It is advisable to take in 2.5 grams of carbohydrates per body weight for weight gain. Simply put for example, a 125 pounder must ingest 250 to 315 grams of carbohydrates a day. It is advisable to load on carbs during your breakfast to use them throughout the day and take in the afternoon to gain lean mass. Minimize your simple carbohydrate intake in the evening as it may be left unused as you sleep through the night. It may accumulate as fats.
3. Another important element that you must take is fats.
Fats are mostly mistaken as harmful for the body. However, essential fatty acids or EFAs are essential for mood regulation, oxygen diffusion through the body and for promoting energy. A recommended 80 grams of protein is enough for weight gain. Essential fatty acids can be found on certain foods such as salmon, seeds, tuna and nuts.
4. Essential for all life forms in the planet, water is also vital for gaining mass.
Since water is 70% of the body, it is crucial to take in a gallon a day if you would like to gain mass. It also helps the muscles during your workouts. Not enough water intake during your workouts entails dehydration which can sap your performance. Sports drinks are also essential as they can help replenish water and electrolytes during your session.
5. Taking in these above mentioned tips may be too much but you can actually divide your meals up to six times a day.
You can eat every 2 to 3 hours for maximum mass gain dividing your recommended daily intake of carbohydrates, protein and fats.
6. As an additional nutritional mass building food, you can prepare and eat beef.
The saturated fats in beef are vital for promoting healthy levels of testosterone and for maximizing growth of your muscles. The nutritional contents of beef such as vitamin b, zinc and iron are also essential for energy maintenance and muscle growth during your workout sessions.
7. Take in your whey protein powder wisely.
It is recommended that you take your whey protein as soon as you wake up since your body is in a catabolic state after 8 hours of fasting and sleep. This will serve as your initial source for protein in the morning. A single scoop or 20 grams of protein is enough for your breakfast along with a fruit based carbohydrate source. It is best to shy away from whole food sources such as eggs and beans since they take too much time to absorb as they are slow digesting protein sources. You can then take these whole food sources later in the day. It is also suggested that you take in 2o grams of protein along with creatine thirty minutes before your workout. After your workout, take in 20 to 40 grams of protein, with a fruit based carbohydrate.
8. When it comes to training, it is advisable to lift heavy loads of 8 to 10 reps of four sets.
This rep to set scheme is applicable for gaining mass. It is important to focus on compound exercises such as squats, bench press and rows. These exercises recruit muscle fibers essential for muscle growth especially when used with heavy weight lifting. You may also incorporate isolation exercises to target definition and promote individual muscle balance and strength.
9. To gain mass, it is also crucial to add rest days to your schedule.
Rest days provide the recovery and refueling that you need for your muscles to grow. A day of rest or twin in between exercises is enough to promote muscle growth and mass as well. Overtraining can lead to body malaise, weakness and even injuries which can be counterproductive for your goals of gaining mass and strength.
So there, these are the most essential nutrition and exercise tips that you can apply to your nest meal plan or workout session. Of course these are just some of the many weight gain principles that you can use to build mass and strength. So go ahead and build a quality physique with these tips in mind.