When you are skinny and lack muscle mass it can be hard to get started. Putting on any weight can seem like a really big challenge, but it doesn't have to be. There are a few steps you must take in order to easily and quickly increase your muscle weight. This article will uncover the best ways to go from skinny to bulked up and muscular in the quickest time possible.
Weight training
To increase your muscle mass and stimulate muscle growth you must do some kind of weight training. This will tell your body to increase your muscles strength and size.
The training must be above what you are used to, it must go over your comfortable threshold in order to fully stimulate the muscles to grow. You must train frequently to continue the muscle growth each week.
Train every other day for the best results, this gives your body enough time to recover from the previous workout, while keep the workouts frequent. Train each muscle once a week, this will give each muscle the time it needs to repair and grow.
Here is a sample training routine:
Monday - Legs - Squats, lunges, calf raises.
Wednesday - Back and biceps - Barbell rows, chin ups, bicep curls.
Friday - Chest, triceps and shoulders - Bench press, dips, shoulder press.
Nutrition
To fuel the growth and increase your weight you must eat enough food. To gain weight you must eat more calories than you burn off.
Eat the right types of food to give your body the nutrients it needs to grow:
Proteins - Chicken, eggs, beef, fish, milk, whey.
Carbohydrates - Fruits and vegetables.
Fats - avocados, nuts, olive oil, coconut.
Tips to gain weight fast
To gain muscle weight fast you must create a large caloric surplus. This means eating a lot of calories per day. If you don't have a very big appetite this can be hard, here are some tips to easily get enough calories:
Drink a gallon of milk a day - this will significantly increase your calories.
Drink protein shakes between your meals - protein shakes are a great way of boosting the protein and calories. Add healthy fats to them to increase the total calories.
Eat big meals often - eat bigger meals more often to make sure you are getting plenty of calories. Eat like this consistently and your stomach will expand and your appetite will increase.
For more tips on how to gain muscle weight fast download my muscle building eBook for free.
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