Tips On How To Gain Weight And Build Muscle At The Same Time

If you want to gain weight and build lean muscles at the same time, there are two very important things you have to do; you have to eat right regularly and exercise effectively. This means that you should eat plenty of calories, food rich in proteins as well as other essential nutrients and weight train for at least four times a week. Additionally, having realistic goals and expectations is also important when it comes to gaining weight and building lean muscles. Taking good care of your body is very important in ensuring that you get the best results as far as bodybuilding is concerned. The following are tips on how to gain weight and build muscle at the same time;

Exercise Right

In order for you to build muscles you need to exercise effectively and efficiently. It is important for you to pay attention on exercises that engage lots of muscles at the same time rather than concentrating on exercises that target a specific muscle group. It is advisable to target working out the entire body each session. During your workout sessions, you can alternate exercises that focus on the upper body as well as the lower body. For better results, it is advisable to workout at least six times a week.

Reduce Your Cardio Workout

Cardiovascular exercises are a great way of increasing stamina and also burning fat. However, your aim here is not to lose weight or burn fat but to gain weight and build muscles. Therefore instead of engaging in highly intensive training which involves too much cardio, go for less intensive cardio activities like walking, or bicycle riding for not more than one hour per week. Additionally, you can engage in interval training which will help in increasing muscle mass for instance sprinting for 2 minutes and slowing down to a comfortable slow pace for a couple of minutes. Doing these, three times a week will ensure that you build lean muscles while at the same time increase weight.

Train Hard And Go Heavy

It is true to say that no pain no gain. In order for you to gain weight and build more muscles you need to train hard. Focus on lifting heavier weights. Among the best exercises to concentrate on, are compound exercises for example dead lifts, bench press, squats, pull-ups and rows. These exercises increase testosterone hormones in the body which is responsible in boosting power and building muscles. Ensure that you stay between 10 - 20 reps per muscle group and your sets should last between 40 - 70 seconds.

Eat Right

For you to increase weight, you need to eat right. It is recommended that you eat five to six meals a day. These meals should be high in proteins, carbohydrates as well as other essential nutrients. This will give your body the required raw material to build muscles and your metabolism something to burn fat and produce more energy. Protein is the key ingredient in building muscles while carbohydrate is needed for weight gain. Therefore ensure that you eat foods rich in carbohydrates as well as foods rich in proteins.

Rest

Ensure that you get adequate rest each and every day. Additionally you should have a resting period between sets and exercises as you work out. Getting adequate sleep at night is essential in ensuring that the muscles recover and grow as expected. You should rest for at least eight hours every night.

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