With any luck you were very successful losing weight and now need a new test. Possibly you have a lean frame and would like some ideas on gaining some muscle.
Even with our enlarging girth most of us would still like to lose some weight and get some rock hard muscle to show off. Some individuals with small and athletic builds can find some difficulty in gaining muscle through their higher metabolism. Some other people want to gain muscle weight because of their sport or recreation. However it can be very difficult to gain muscle without the proper knowledge. Below are a few tips to assist you achieve your goal and show you how to gain muscle weight.
It may look as if these are the opposite of what may have been the steps taken to lose weight. The first step is to consume a higher number of calories than you are burning. Muscle will not be gained if your calorie intake is insufficiently above maintenance levels or you are not eating the right food. Whichever program you choose to build muscle will not work out unless the correct inputs are received by your body.
It is very important to avoid junk food, instead concentrate on lean protein sources such as lean meat, seeds and legumes. Our body requires healthy fats such as flax oil, olive oil, and nuts, and good sources of carbohydrate such as fruits and vegetables. A wholesome diet is by far more important than any supplements you may buy.
In order to learn how to gain muscle weight you need to concentrate on progressive resistance which forces your muscles to grow.The resistance level of the exercise will be able to be raised as as your muscles adapt to increased workload. This does take some patience, but it better to slowly gain lean weight than to put on fat.
Even by working hard and keeping to the program this is not always the easiest, luckily these few tips will support your progress. As with a program to lose weight, most of your time should be spent on working on the big muscles, and this could be as much as 95% of your time.
To be successful no more than 5% of a workout needs to concentrate on these simple single joint exercises. These options are additional to any multi-joint workout and not part of the main program.
A program to gain muscle weight should be undertaken 3-4 days/week for around 45-60 minutes per exercise session. An ideal maximum should be around 60 mins to avoid moving into catabolism which will stop the muscles from growing. The goal is to stay in an anabolic state while maintaining a high intensity training session.
A good option to gain muscle weight is to super-set the workout so that you can maximize the intensity. A good idea is to work the upper and lower body with different exercises that do not compete. This could involve doing a super-set of squats and pull-ups followed by a superset of bench presses and deadlifts.
This upper/lower body method can be very effective when done with heavy weights and a high nice high intensity. How much you eat can be adjusted to keep you at the right body composition as you reach your goals.
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