How to Gain Weight and Muscle – 6 Things You Need to Know
These are the most important steps in learning how to gain weight and muscle. They are not hard to learn, but without them it will show in you results.
1. Find a workout that suits you
You need to think what you want, and choose your workout based on that. There are lots of workout programs out there; you just need to know what you want. Ask yourself these questions before you try finding a workout program, and it will be a lot easier: How many times a week can I go to the gym? What kind of body do I want? How much effort am I willing to put into getting the body I want?
2. Follow that program
If you have decided to go to the gym three times a week, then go to the gym three times a week! You can not say that you can not gain weight and muscle unless you try, and you need to try with 100%. Do not make up excuses why not to go to the gym.
3. Know when a program is not working
When you have been using your workout program for 3 months, ask yourself: Am I satisfied with the results? But before you do that think about your expectations, where they too high? If you are not satisfied with the results, then CHANGE your workout program.
4. Eat several times a day
Eat at least 5-6 times a day, and at least 3 of those should be real solid meals, the rest can be supplements in liquid form. Try to eat 500kcal more than your daily consumption.
5. Proteins, Carbs and Fats
Your daily food should consist of 45% carbohydrates, 35% proteins and the remaining 20% healthy fats.
One of the most important things is rest. If you neglect this you will get injuries in the long run, and your weight and muscle gain will suffer, as a muscle needs 72 hours of rest between workouts.
So find a good workout program, eat well, and have plenty of rest and you will do just fine!