Foods to Gain Weight and Build Muscle

While many people are concerned about losing weight, there are also people who are looking for ways to gain weight naturally and in a healthy way. Healthy weight gain may help increase energy levels and endurance. It may also help you build muscle and strength. For some people, healthy weight gain may help make them look more attractive. There are certain foods that you can eat to gain weight in a healthy and natural way without building up excess body fat.

When choosing foods for weight gain, avoid eating high-fat and high-sugar foods. Using this type of food to gain weight can lead to increased blood cholesterol. High cholesterol levels have been known to lead to heart disease. Using weight gain supplements as food to gain weight is also not a good idea because such supplements do not build muscle. They also tend to be very expensive.

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The best way to gain weight is to eat foods that promote a healthy diet and to also engage in regular strength training to build muscle. Most health professionals recommend that you aim to gain about one pound each week. Slow weight gain is recommended in order to avoid too much body fat. Another point to remember is that the amount of weight you gain will depend on your calorie intake. If being thin runs in your family, you may find it harder to gain weight. Make fats, carbohydrates and protein an important part of your weight gain diet. Fats provide the energy and the vitamins that you need while carbohydrates are the main source of energy that your body needs during exercise. The best sources of carbohydrates are whole grains, fruits and vegetables. Proteins are important for building and repairing muscle, producing hormones, replacing blood cells and boosting your immune system.

Foods to Gain Weight and Build Muscle

Some healthy foods that are higher in calories include bread, cereals, fruits, starchy vegetables, meats, beans and legumes.

1. Foods to gain weight - Cereals

Add whole grain cereals to your diet. Whole grains are a very good source of fiber and nutrients. The USDA recommends that you regularly eat between six and eleven servings of foods from the bread and cereal group.

2. Foods to gain weight - Fruits

Bananas, pineapple, mangos, raisins, dates, watermelon, grapefruit, apples, and peaches. Note that dried fruit have more calories per serving than fresh watery fruits, so use dried fruits or fruit juices as snacks.

3. Foods to gain weight - Vegetables

Eat starchy vegetables more often. Corn, carrots, peas, green beans, broccoli, summer squash.

4. Foods to gain weight - Beans and legumes

Lentils, lima beans, chili beans, bean burritos. These are a good source of carbohydrates and protein.

5. Foods to gain weight - Meats

Chicken, beef andlamb are excellent sources of protein. For red meats, choose leaner cuts. Fish is also an excellent source of protein.

Foods to gain weight - Variety is Key

For a healthy weight gain diet, eat a variety of foods and make sure that you eat regularly. This should be in addition to an exercise program that includes strength training. Consult a dietician or nutritionist who will be able to tell you how many servings you need from each food group. If you are recovering from an illness speak to your doctor about your daily calorie need. To gain weight, you need to start consuming more calories than you're currently taking.

Foods to Gain Weight and Build Muscle

Click Here [http://www.abouthealthtips.com/weightgain/] to find out more about Weight Gain and what you need to eat and do to gain weight the natural way without supplements or drugs: [http://www.abouthealthtips.com/weightgain/]. Visit the main site to subscribe to our Health Tips [http://www.abouthealthtips.com/] newsletter. Copyright © 2007 Katie Johnson.

How to Gain 20 Pounds of Muscle in 2 Months

Trying to figure out how to gain 20 pounds of muscle in 2 months? It's easier said than done, but definitely possible and in this article I'm going to show you how with three helpful tips.

1 - Calories. You are going to need an extraordinary amount of calories. 3500 calories equals one pound of muscle, so if you eat 500 extra calories a day, you will gain one pound per week. To gain 20 pounds in 2 months, you would need to eat 1250 more calories per day than you burn. If you don't know exactly how much to eat, a good rule of thumb is to eat 20-25 times your bodyweight in calories per day.

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2 - Weight Training. Do gain the most amount of muscle possible, you will need to exercise the most amount of muscle fibers. This can be accomplished with compound and full body exercises. These exercises use the most amount of muscle fibers because they incorporate the whole body. Examples of compound exercises are deadlifts, squats, cleans and bench press.

How to Gain 20 Pounds of Muscle in 2 Months

Eliminate isolation exercises from your workout routine and replace them with compound exercises. Also, you must lift heavy. Lifting heavy makes your body produce more testosterone, which is a key chemical for building muscle. Do no more than 5-7 reps per set.

3 - Rest and Recovery. Lots of sleep is necessary to gain muscle. Most of your muscle building will be done while you are sleeping, so getting at least 8 hours of sleep is a MUST if you want to gain some serious muscle. Also, make sure to warm-up using cardio and warm-up sets before your workout, this will get your muscles ready for doing heavy weight. Do at least 5 minutes of cardio after your workout to reduce muscle soreness.

These are the three pillars of gaining muscle fast. It is possible to gain a lot of muscle using just these tips, but there are several more techniques you can use.

How to Gain 20 Pounds of Muscle in 2 Months

Click to learn more techniques about how to Gain 20 Pounds of Muscle in two months. Troy Foss is quickly becoming recognized as one of the leaders in teaching the average guy how to build muscle. He manages a blog that gives tips on how to gain huge amounts of muscle in a short amount of time, while at the same time letting you see his journey to a muscular body. You can visit his blog by clicking Here!

Gain Muscle in 2 Months

Here's the formula to gain muscle in the shortest time possible, with the best muscle gains imaginable. You could be two months away from a new muscular body. Here's how to do it:

1. Plan. Set aside 2 months where you commit to doing what it takes to gain muscle. This is actually the most important step because once you lock yourself into a commitment, and plan it out, then you get psyched up and will do what it takes to follow through. If you can just imagine looking more muscular at the end of only 2 short months, this will motivate you to go for it, and the results will be the best possible due to your mental preparation, and visualization of how you want to look.

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2. Lift heavy, hard, and smart. When you begin your weightlifting program, you should first start out light for a few weeks if you haven't lifted before. Then you're going to have to turn up the intensity by training to failure on all your exercises. Lift smart, don't go over your limit, and make sure your form is good. Get on a good weightlifting program which is designed to put on muscle fast, by performing the most effective exercises. There are some incredibly effective 8-12 week workout programs, one of my favorites I will list below.

Gain Muscle in 2 Months

3. Eat! In order for your muscles to grow, you have to feed them constantly. This means some big protein meals at the dinner table. Breakfast and lunch should be big protein meals as well, and, you're going to have to throw down some protein snacks throughout the day as well! Hey, gaining major muscle in only 2 months is definitely possible, but it is only going to happen by putting the food down and thus making your body bigger and more muscular.

Remember, it's a 2 month muscle building project, and if you really want it, you'll do what it takes to get there: Planning, lifting, and eating. There are excellent muscle building programs out there that can lay everything out for you: the best weightlifting exercises to perform, and the exact meals to eat.

Gain Muscle in 2 Months

Here is an excellent muscle building program that will make you muscular in a very short time - http://gaining-muscle.blogspot.com

This muscle building program is the best shortcut towards major muscular results in only a few months. Check it out at http://gaining-muscle.blogspot.com

I'm too Skinny - How to Gain Weight and Muscle

It always comes as a surprise when you hear someone say that they are too skinny or they need to gain some weight, but in fact there are quite a few persons who fall into that category. Even if you are genetically predisposed to being skinny, you can improve your physical appearance by weight and strength training to build bulk and eating appropriately.

There are steps to gaining weight and skipping one or the other will make it more difficult to move from being skinny to your desired weight and size. Some of the recommended steps in gaining weight are:

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Lifting weight
Counting calories
Strength training
Drinking water

I'm too Skinny - How to Gain Weight and Muscle

How to Build Muscles

The best way to increase size is to bulk up or to build muscles; you could eat all the wrong things and put on weight but that would be the wrong type of bulk: fat. Muscles on the other hand improve strength and tone the body. To ensure that you are not overtraining any one group of muscles it is good to have a weight lifting program, this will split your routine into various days. For example, if you decide to train for only four days per week, you would do this:

Monday: Legs and shoulders
Tuesday: Biceps and triceps
Wednesday: No gym
Thursday: Abs
Friday: Chest and back

Even though you may be skinny and trying to gain weight you shouldn't overwork your muscles. It is a good idea to give muscles at lest a forty-eight hour recovery time between exercises. It is not how long you work the muscles that build bulk, it is how hard. Always get expert advice when you are just starting an exercise program.

Bodybuilding Drinks

Body builders tend to drink lots of protein drinks and supplements. Some of this is hype, but not all. Ask questions from nutritionists or professional trainers to find the type of drink that will help you gain weight in a healthy way. Most of these drinks are high in protein and carbohydrates which aid in growing muscles and restoring energy.

How to gain weight healthily

To gain weight in a healthy way, that is, to no longer be skinny, but thin and healthy you have to maintain a proper diet. This means increasing your calorie intake, but it is important that you stay away from 'bad' fats. You must however take in more calories than you are burning by exercising and from daily activities. One of the reasons why bodybuilding shakes help with weight gain is the amount of protein they contain in addition to complex carbohydrates. Increase your meals to about five to six small portions per day. This is the main way to increase your calorie intake in a natural, healthy routine.

Being consistent is necessary, and for you to see results you must be willing to keep working at building muscles and gaining weight. Lastly, no matter how skinny you are, you also need to include cardio exercises in your routine. Rest, and plenty of it, is also important, especially for allowing tired muscles to recover and regenerate.

I'm too Skinny - How to Gain Weight and Muscle

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Gain 20 Pounds of Muscle - 5 Skinny Guy Workout Tips on How to Gain 20 Pounds of Muscle in 6 Months

So you want to gain 20 pounds of muscle fast? Whatever your reason, gaining 20 pounds of muscle within 6 months is totally achievable as long as you follow the right plan and stick to it.

5 Things You Must Do To Gain 20 Pounds of Muscle Fast

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The five most important things you must do in order to gain 20 pounds of muscle fast just happen to be the main reasons why most skinny guys fail to achieve significant muscle growth no matter how hard they try.

Gain 20 Pounds of Muscle - 5 Skinny Guy Workout Tips on How to Gain 20 Pounds of Muscle in 6 Months

These five things are:

Muscle Gain Diet = Eat Loads

Simply put, you need to eat a lot and consume vast amounts of quality calories in order to gain 20 pounds of muscle quickly. For instance the average male is supposed to consume between 2,000-2,500 calories per day...however, if you are looking to gain pounds of muscle you should be increasing this to around 3,500 spread over 6 meals.

Protein intake should increase also - a rule of thumb is 1 gram of protein per 1 pound of bodyweight...i.e. if you weight 150 pounds you should consume around 150 grams of protein.

Heavy Weights and Lower Reps

What does it matter if you can 30 reps on a low weight? I mean, that's all well and good, but it's never going to get you BIG.

This is a common mistake among skinny guys trying to gain 20 pounds of lean muscle mass, since they think that the numbers are really important.

The best way to train and build muscle quickly is to up the load and perform high-quality repetitions and small numbers of sets.

I try to aim for around 3 sets of between 8-12 reps...this is known as high-intensity low-volume training.

Workout LESS Often

Going down the gym all day every day is simply not necessary to gain 20 pounds of muscle. In fact if you're doing that, then it's probably a major reason why you're not seeing the gains that you would like.

To gain 20 pounds of muscle in 6 months you only need to workout 3 times per week, for around 45 minutes-1 hour per session.

The key to success is the intensity with which you workout. You'll also need a rest day between workouts to allow your muscles to recover and grow - working out every day only stunts your muscles' growth and can cause injury.

Sleep More To Gain Muscle Mass

The most underestimated element in any bodybuilding routine is the role of sleep, and good-quality sleep at that.

It has been proven that when in a deep sleep (i.e. once you've got passed the REM stage of sleep), our bodies produce a natural growth hormone which is essential to muscle repair and growth. By not getting adequate sleep you are simply undoing all your hard work in the gym and hampering your body's attempt to grow and gain muscle.

So, to gain 20 pounds of muscle make sure you allocate around 8 hours per night of quality sleep - and avoid any caffeine or exercise right before bedtime. Eating a banana has been known to aid sleep, although not in all cases.

Isolation Training Won't Help You Gain Muscle Fast

You've probably heard people talking about isolation exercises...i.e. Monday is arms day, Tuesday is chest day, Wednesday is legs day, Thursday is back day, etc, etc.

This type of routine may be fine if you're already big, but it's no good for a skinny guy looking to gain 20 pounds of muscle, after all...you'd only be working out each body part ONCE per week...and that's never gonna get you BIG.

As mentioned earlier, your workout routine should be performed 3 times per week and should consist of compound exercises that work your whole body, and produce bigger, stronger and more functional muscles.

Stick to the "big basic" exercises which work multiple muscle groups (Squats, Deadlifts, Chest Press, Woodchoppers, Bicep Curls, and Bent Over Rows).

Gain 20 Pounds of Muscle - 5 Skinny Guy Workout Tips on How to Gain 20 Pounds of Muscle in 6 Months

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