How To Gain Weight And Build Muscle

A healthy weight gain comes mainly from muscles.

Eating sufficient protein is required to gain muscle weight instead of just fat. Avoid low carbohydrate diets. If your goal is to gain lean muscle you should focus on exercising. Don t cut all fat out of your diet.

High protein foods are very important for gaining muscle but carbohydrates and fats are also necessary sources of energy. To gain weight and muscle focus on making progress at a healthy pace instead of eating a lot of unhealthy food to gain weight quickly. Successful weight gain requires that you increase your daily intake of carbohydrates. Fill up on plenty of carbs and fat and eat at least 3 times per day many people try restricting either carbs or fat.

But you may need to tailor your plan based on how your body responds. Most workouts for your major body parts should start with basic multi joint strength training exercises that allow you to lift more weight overall such as the bench presses for chest overhead presses for deltoids barbell rows for back and squats for legs. Try to increase your daily caloric intake by 250 to 500 calories a day which will help you gain 1 2 to 1 pound per week. Eating vast amounts of dietary protein won t make your muscles grow faster and will put unnecessary pressure on your body especially your kidneys.

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Strive to consume about 0 5 grams of fat for every pound of body weight each day. That means a 150 pound woman should consume about 75 grams of fat each day. Post workout meals with carbs increase your insulin levels which in turn slows the rate. How to gain weight and muscle is not about eating ice cream drinking fruit juices snacking pretzels all day.

Even a lean body needs fat in order to build muscle. Both athletes agree that 1 gram of protein per pound of body weight is the bare minimum for increasing muscle mass and that eating frequent meals is the way to go. A well balanced healthy 300 calorie meal should include carbs healthy fats and protein in proper balance.