HOW TO GAIN WEIGHT SO YOU CAN PACK ON THE MUSCLE

I know that losing weight is often the #1 fitness goal dieting is never easy and weight loss can be confusing. But today I want to focus on gaining weight. Weight gaining for packing on muscle is just as hard as losing weight for some. Many people have a high metabolism and they just can’t pack on any pounds, no matter what they eat. Lets explore whats needed to put some extra weight on.

When trying to gain weight it’s really important how many calories you are consuming when trying to bulk. First thing you’ll need to figure out is how much carbohydrates, protein and fats you are getting from your daily diet. A common weight gaining ratio is a 50/30/20 ratio this means consuming 50% carbohydrates, 30% protein and 20% fats daily. You need to be taking in more calories then you are burning off. If you are not then obviously you are going to be losing weight no matter what!

In order to gain some weight you’ll need to do it in a healthy way, so you must determine how many calories you consume daily. Once you figure out the calories you have been consuming daily you are going to add 500-750 calories to your current diet for the first 2 weeks. We have to do this gradually so for the next at least 8 weeks you are going to add 500 calories to your daily calorie intake each week. Doing this will add weight in a healthy way and will get your body used to the extra pounds. You don’t want garbage weight gain you want healthy weight that can be converted to lean muscle.

I going to assume you have a really fast metabolism so you will need to eat every 2 to 3 hours so that all your calories are not being burnt so quickly. Eating every few hours can be hard at times, but it is necessary. Your metabolism is the enemy and you need to train it to do what you want it to do.

If you are going to gain that wanted weight you will need to add carbohydrates to your diet. 50% of your food intake must consist of carbohydrates, both simple and complex carbs are needed for optimum weight gain. Only eat the simple carbohydrates such as sugars and dextrose after you Finnish your workout simple carbs will provide a much needed insulin spike this will allow your body to store more fat. Complex carbohydrates are needed to bulk up because the energy from complex carbs is released gradually into your body and will not create a spike.

Some simple carbohydrates are fruits, sports drinks and pastas, and all are a great pre-workout foods that will give you the boost you need to get in a serious workout routine. Beans, Spaghetti, brown rice and green vegetables are also good simple carbohydrates.

In order to gain weight you will also need protein, your body needs protein to build lean muscle tissue and that’s how you will get big. Like I said when I started this your weight gaining intake should roughly consist of 30% protein a good rule of thumb is about 1-2 grams of protein intake per pound of your body weight. You will also notice that your recovery after each workout with the proper consumptions of protein is going to be a lot faster. Whey protein supplements are great for weight gain, you can drink a high protein shake a good one will give you 40 grams of protein. You still need more than just protein shakes, don’t make the mistake of only drinking protein shakes, remember they don’t contain all the other nutrients found in other protein foods.

Some great weight gaining proteins are tuna, egg whites, turkey, chicken breasts, steak and pork. When it comes to protein eat the good stuff, a high protein diet can be expensive, but it is necessary for a healthy weight gain routine.

Finally let’s look at the 20% of your weight gaining diet that consists of fat intake. It’s common to overlook the necessity of fats in your diet, fats have received a bad name and people try to avoid them, but they are needed. There’s more to fat than just the fat around your belly. Remember there are 2 types of fat. You have saturated and unsaturated fats. Saturated fats are the fats that should be avoided at all cost as they are the bad fats and have no benefit what so ever. The unsaturated fats and they help the body raise natural testosterone. Fish’s such as Salmon are great sources of protein and the fat that you will want to consume. There is very little saturated fat in fish and that is helps you keep your weight gaining diet clean. It’s also important to take in a lot of nuts and when you can cook with olive oil. The good fats your body needs include Olive oil’s, Sunflower oil’s, Safflower oil’s, Flax seed oil’s and walnuts are great too.

If you follow this weight gaining ratio 50% carbohydrates, 30% protein and 20% fats and do so in a healthy way you can and will gain weight.
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