Build Muscle - Top Post-Workout Foods to Build Quality Muscle Mass and Gain Weight

If you're heavy into your workout program that's designed to help you build muscle and gain weight, chances are you've looked into the nutritional factors that will come into play with this goal.

Unfortunately though, many people are still struggling to get their post-workout meals right, which can in fact cost them success when trying to build muscle.

The post-workout meal is going to be so critical because essentially it's at this time that the body is 'primed' to be building muscle and is least likely to gain fat. Therefore, you want to optimize this opportunity to build the new mass, without seeing a corresponding fat gain.

Furthermore, your anabolic hormones are also optimized at this point, which will really serve to enhance your weight gain.

This said, here are some top post-workout carb sources you should be considering for right after you finish your workout.

Sugary Cereal

While many people think you need to stay away from sugary cereal, right after a workout it can actually be a fantastic source of fast acting carbs that will replace your muscle glycogen. In addition to this - it's fun!

Any time you can increase the desire to eat when trying to build muscle, it's a very good thing.

Perogies

Next up is a common food you eat during holiday dinners, but often gets overlooked for post-workout
meals. Perogies are actually a fantastic source of carbohydrates and don't contain all that much fat themselves.

This makes them an optimal choice - plus they're fairly easy to transport to have on the way home from the gym.

Sushi

For all you sushi lovers out there, this is also a good food to eat after your workout. Again, that sticky rice is going to be a fast-acting source of carbs, which is essentially the primary thing you want at this point.

While some varieties of sushi will have some protein, this is definitely not a bad thing as you need a good amount of protein in the post-workout meal as well (in fact, you likely will want to add an additional source of protein to be really sure you meet your needs).

Ice Cream Sandwiches

Finally, the last uncommon post-workout food that people overlook that does work well is ice cream sandwiches. Believe or not, these can definitely help with your muscle building abilities as they are also relatively low in fat but high in glucose - which refills that muscle glucose quickly.

Further, these are nice since they're cold, which is typically what someone who's just finished a hard workout will want.

So, next time you're stuck for ideas for post-workout meals, be sure you keep these in mind.


Learn [http://www.muscleadvantageplan.com] more about methods that help build muscle as fast as possible.

For more information on muscle building, workouts, and nutrition please visit http://www.shannonclarkfitness.com

Article Source: http://EzineArticles.com/expert/Shannon_Clark/125749

How to Gain Weight Fast - Dos and Don'ts for Putting on Weight

Some people do not care to learn how to gain weight fast. They just think that eating more meat and donuts should do the trick. The reality is that there are effective methods in which you can put on some pounds in a healthy way. There are also serious mistakes to avoid if you want to get the desired results in a fast and efficient manner. Use this guide to do things the right way round.

Do increase your calorie intake. Don't consume less than the optimal amount of calories for your height, weight and age. Some people eat very little and this is natural for them. The idea here is not to eat more food, but to eat foods that have more calories. It is best to increase your daily calorie intake with 500 calories. Add more if you have been eating less than the set optimal amount for you.

Do eat diverse healthy foods. Don't consume fat-rich and sugar-rich foods in large portions. Good sources of healthy carbs, protein and fat include rice, potatoes, whole grain pasta and breads, poultry, lean beef, legumes, low-fat cheese, yogurt, nuts and avocados, to name the main options. Eggs and liver are excellent sources of pure protein. Besides, they stimulate the appetite. Virtually all fruits and vegetables should also be included in your diet. Avoid junk food, fried foods and sweets. You can have small treats from time to time, but these should not be part of your meals on a daily basis.

Do use various recipes and food combinations for getting more calories from one dish. Don't increase the size of your portions too much. It is important that you add calories and nutrients without making the food too heavy or too dull. For instance, you can readily add cheese to your scrambled eggs to give them more flavor and more calories. Similarly, you can serve lead beef on a bed of pasta and mushrooms. At the same time, you do not need a lot of food at a single meal to gain weight. In fact, this can only lead to digestion problems. It is best to increase the size of your portions just a little bit and have more frequent meals.

Do have snacks between meals. Don't drink water right before meals. Getting food more regularly should allow for more calories and nutrients to be used up towards weight gain. Healthy snack choices that will not make you feel too full or sleepy include fruits, yogurt, nuts and seeds, granola bars and smoothies. Drinking water is important, but you should avoid filling your stomach with liquid if you want to eat more food during meals.

Do more strength training exercises. Don't do too much cardio. You may want to devote half an hour to forty minutes to strength training and just ten to aerobic exercises. That way, you will build more muscle mass without burning too much calories. Perform exercises for each muscle group. Use the weight lifting machine at the gym instead of the treadmill for optimal results.

Do stay relaxed and focused. Don't stress out too much in order to gain weight fast.


Find detailed information on How to Gain Weight Fast plus meal plans, exercise programs and expert tips. Stop asking How to Put on Weight and take action now.

Article Source: http://EzineArticles.com/?expert=Munira_Altaf

How To Gain Weight Fast For Girls - 3 Tips For A Curvy Hourglass Figure

If you're anything like me you must be sick and tired of people banging on with advice on how to lose weight, but very little help for folks who want to gain weight.

This is especially true for skinny women, who are often told they should "count their blessings" because they "won't always be slim"...

However for skinny girls who are looking to gain weight fast there are a few actionable things that you need to do in order to beat your metabolism and put on some sexy, curvy weight without getting fat in the process.

Don't Be Frightened Of Lifting Heavier Weights

A big mistake that a lot of women make when trying to gain weight fast is lifting weights that are too light.

This is often done because of a mistaken idea that lighter weights will help them tone where as heavier weights will make them big and muscle-bound.

Don't fear the heavier weights...if you want to gain weight fast then you'll need to push your body otherwise it simply won't develop muscle.

And don't worry, women don't have the testosterone levels that are required to build big muscles quickly...those big female bodybuilders that you see are created by a combination of extreme training and drugs and hormone supplements.

That's not to say that you should always lift heavy... mix up some lighter weights to get a better overall workout.

Use Compound Exercises

Another big mistake ladies make when wondering how to gain weight fast is spending most of their time performing isolation exercises that only work one muscle group at a time, such as bicep curls, leg extensions and lateral raises.

Adding some muscle mass to get a curvy hourglass figure is best achieved through compound exercises which work multiple muscle groups in the same exercise. Examples are squats, bench press, deadlifts, and bent-over-rows.

Compound exercises will help you to build muscle and gain weight faster, achieve a better overall body shape and development, and help you to minimize the time you spend at the gym, making your sessions more efficient and effective.

Don't Be Scared Of Eating More

A girls success in gaining weight fast is largely dependent on her nutrition and diet plan...and for this reason many women fall short on achieving a better body as they fear taking on a large amount of calories, thinking that it will only make them fat.

However, this will only happen if you are taking on a huge number of calories and creating a caloric surplus.

Remember that your metabolism is working pretty fast resulting in you having a caloric deficit (i.e. ability to lose weight very easily). You need to counteract this by increasing your calorie intake which will help to develop your muscle tissue and gain weight.

Without the necessary calories your muscles can not source the protein and nutrition that they require to grow. This will only lead to frustration and a continued struggle to gain weight.


By following these tips on how to gain weight for girls you'll be able to beat your metabolism and skinny genetics and develop a hot curvy female figure.

To find out about other former skinny girls who have transformed their bodies, go here Gain Muscle For Women

Article Source: http://EzineArticles.com/?expert=John_Wheeler

How To Gain Weight Fast With Milk

GOMAD stands for "gallon of milk a day" and it's one of the best ways a skinny guy can bulk up and get stronger. The strategy is also exactly what the name suggests:

You drink a gallon of milk a day.

How long you do this for depends on:


Your current weight.
The weight you want to achieve.
How much fat gain you're willing to put up with.



But people mostly drink the milk each day for a month to begin with. You can repeat the process again and again over the course of the rest of your life - it doesn't become any less effective - although you might not need to do it more than once. You'll gain 15-30 pounds during that month and, for a lot of people, that's all they need to gain before they stop looking skinny (and before they stop feeling week).

Here's a few things to know about GOMAD though:


You need to drink full-fat milk. This is the milk with all the calories, protein, and good fats that we need coming into our body. Don't use any other option like low-fast milk or almond milk. Use the real thing.
Don't forget to train. It's pointless to gain weight if you're not actively working your muscles. Start a program like Starting Strength before drinking the milk and do lots of squats. If you don't do this, you're only going to get fat.
Brace yourself. There are side-effects. You'll gain some fat, fart a lot, possibly get constipated, and your skin could break-out in acne. But remember, it's only for a month and it will help you gain weight and build muscle. If that's your goal, then just accepted the temporary draw-backs and continue on.
Continue to eat real food. Milk is not a replacement for your regular meals. It's in addition to your usual food. Make sure you're having three, solid meals a day to maximise weight gain and remain healthy.
Drinking a lot of milk can be difficult. For the first few days, drink half a gallon, then ramp your way up. You don't have to start at the top. Just work your way toward the gallon.



As of writing this, I've been doing GOMAD for three weeks and it's been one of the better decisions I've made in recent memory. I've gained weight, become stronger, and will surely go through the same process again in the future.


In the mean time, check out my GOMAD results [http://gomadresults.com] for a better look of what milk can do for you. I know for sure that, the next time a friend asks, "How do I gain weight and build muscle?" I'll say, "Drink a whole lot of milk every day for a month."

It works.

Article Source: http://EzineArticles.com/?expert=Dave_Irons