clever and stupid ways to build muscle and gain weight.
put on some added muscle or weight you need to consider the methods
that you are using. Some of these are prudent while other ineffective.
Ways to increase weight include:
as much as possible.
people just try to eat large meals to put on weight. Though this
may work in theory it does not. The body needs certain nutrients
in the correct amounts. Once you know this then you can try to get
as much of them in the right amounts as possible. If you don't know
this then random eating can do every bit as much damage as good.
It is also unlikely you will make many gains without performing
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off protein shakes, powders and bars
guys down the gym live off their protein powders and supplements.
This is another nice theory but misses the point that we are all
different and requires different types and amounts of certain proteins
and nutrients. Eating natural protein is also more effective than
using shakes and powders.
is due to the fact that for muscle growth to occur it needs the
back drop of optimal vitamin and mineral intake. These are needed
in different forms and different amounts for each person and thus
the added nutrients to the proteins supplements are random and ineffective.
The average person relies too much on these supplements at the expense
of correct body chemistry specific
using the benefits of exercise correctly
gain weight you really need to develop more muscle. The only way
to do this is to challenge and stimulate the body into effective
and efficient muscle growth. This is done through weight training.
biggest mistake people make with weights is following a split routine.
Split routines are when you train some muscle groups one day and
other muscle groups the another day. This technique is excellent
for experienced body builders and people with an good experience
the vast majority of people would not do well following this routine
as their body does not have the same levels of hormone as their
experienced counterparts. The result is you struggle to build muscle
as your internal chemical environment s not adept at this job.
A total body routine with the majority of the focus on all body
movements while targeting the legs will produce greatest gains in
weight as it affects your hormone levels the most.
smart way to build muscle
increase your weight you need to use an holistic approach focused
on increasing the health of your body. To do this you need to consume
the right foods for your body chemistry, this is determined by your
must perform effective exercise which targets all areas of the body
with an emphasis on the training the legs within a whole body movement.
This will increase your testosterone levels (or sensitivity towards
it in women) naturally which positively influences muscle growth.
The exercises must be done with the right intensity ideally using
short rest periods. For long term gains you must use the principles
of periodization to get the
best response from the body.
final point is that the weight training does not need to be performed
in a gym and can be done with very little equipment. The key is
following the principles of fatigue and overload and you will achieve
course and lifestyle
course teach these principles to ensure you can gain weight
as you desire.