As much as blogs and the media focus on losing weight when it comes to fitness, many people with a keen interest in health and nutrition actually want to gain weight. For those who want to create a more impressive physique by building muscle mass, they will almost certainly need to put on some weight.
gain weight and muscle
In a nutshell, to gain some weight and increase your muscle mass you need:
Consume more calories than you expend
Do heavy weight training
Eat the right macronutrients
Be patient and consistent
Consider the use of supplements
Science: eat more than you burn
Simple science tells us that you will gain weight when you eat more calories than you expend. That doesn’t necessarily mean you’ll automatically gain muscle following this method, you need to incorporate the other tips below to achieve this, but to gain weight and build size, you’ll need to be in a calorie surplus.
Calories are units of energy. If you eat more calories than you burn, your body will have excess energy, which needs to be stored. Excess calories are first converted to glycogen, a complex carbohydrate, which is then stored primarily in muscle and liver cells. When your glycogen stores are full, the energy is stored as fat.
If you have just one day of consuming more calories than you burn, you won’t get fat; your calorie intake will eventually level off in a week or so. To achieve weight gain, you must consume additional calories consistently over time.
Weight training: the correct form
This doesn’t mean doing 4 sets of 15 push-ups to get a temporary pump. This isolated move, and others like it, won’t cause your big muscles to soar, which you need if you’re serious about gaining weight. Even if you’re just looking to gain weight but not achieve a substantial physique, compound movements are essential. Compound strength training such as squats, deadlifts, bench presses, incline rows, pull-up sand presses require a greater range of motion, therefore recruiting more muscle activation, which means that your large muscles suffer from micro-tears, that when combined with excess calories, they will grow back and we all know that muscle weighs more than fat. I’ve found that compound sessions always make you hungrier afterwards!
Of course bicep curls, calf raises, front raises and other isolated exercises can all have their place in your weekly routine, just don’t build your sessions around them and always do your compound workout at the beginning of your workout when be cooler. lift heavy.
Macronutrients and calorie dense foods
Gaining weight means that you are going to have to eat a lot, which undoubtedly means that you are also going to put on a little weight. Don’t despair over this, it’s fine. You will always be able to get rid of this slight fat gain later on. However, this does not mean that you should eat the biggest and fattest hamburger or pizza for every meal of the day. Eat big, but eat as clean as you can. The easiest way to do this is to eat calorie-dense foods to avoid excessive fat gains.