Eight Quick Tips on How to Gain Weight Muscle
When we are committed to building muscle mass there are many tips and tricks that will help. The following 8 TIPS will build weight muscle rapidly.
1. Eat lots of quality protein to build quality muscle. You can't build big muscle mass without adequate protein. The rule of thumb is to consume 1-2 grams of protein per one pound of your body weight.
Some of the best Muscle Mass food sources are:
Eggs and egg whites
Beef
Chicken
Fish (especially Salmon, preferably wild not farmed)
Yogurt (avoid the sugary ones)
Almonds (raw is best)
Whey (possibly Soy protein or Pea protein for those with allergies)
2. Be sure to get an adequate supply of the €Good kind of Fats€
These would include Olive oil and Coconut oil. You can Google these to see why or you can subscribe to my newsletter below.
3. CALORIES. You absolutely must have excess calories for you to be able to gain
weight muscle. This would mean for some, you need to increase substantially the amount of calories you intake daily. To give you some idea of how many calories is needed to boost muscle mass, just take your body weight times 11 and then add about 1000 calories per day to that number. So if you are currently at 190 Lbs., your calculation goes like this: 190 X 11= 2090 + 1000= 3090 calories per day.
4. Eat several meals a day ( 5 or 6 is optimal)
So in our example above, if you weigh 190lbs. you would try to consume about 515 calories in each of 6 meals for the day. Eating smaller more frequent meals will help support your insulin levels which in turn will help you gain weight muscle and also maintain your body's homeostasis.
5. Don't neglect eating Carbs! This is a mistake many body builders make. Carbs are essential for supplying the needed energy as you workout. You do not want to use up your protein to get the needed stamina to complete your routine. The carbs play a big role in the insulin secretion needed to build solid muscle mass.
6. Use High Quality Nutritional supplements. There is no need to go overboard here,
The essential ones include a good Multi-vitamin, a compatible protein powder, perhaps creatine and glutamine supplements and I like to be sure to take adequate antioxidants. One I particularly like is Ganoderma see my newsletter.
7. HYDRATE and Hydrate again. Most of the people on Planet Earth are extremely dehydrated. I personally think, much of the disease, pain, and suffering people go through is a direct result of NOT ENOUGH WATER. Here is an example. Do you ever wake up with a headache? ( Maybe one too many € Cold Ones€ at the Game the night before). That's right Alcohol will cause dehydration. The fix: drink one 8 oz. glass of water for every drink you have. While we are on the subject, drink purified clean water and you need at least half your body weight in ounces per day! You have heard it before, 8-10 8 oz. glasses a day, minimum.
I can hear you now; Are you kiddin me! I can't drink plain water, it tastes horrible. That's because you think that you can get your daily liquids by drinking diet soda. Sorry, but you can't.
8. Rest and Recovery Time. Don't think you have to train every day or over train. It simply will work against you. The truth is you will gain weight muscle more efficiently if you just train 2 or 3 times per week.
9. I know I said 8 tips. But here is a bonus. I know most of us drink an energy drink prior to training. There have been studies that lead us to believe that caffeine can stimulate the muscle mass tissue. If your choice is Coffee then I recommend you try a healthy coffee drink, one that has a tremendous amount of antioxidants and other health benefits see my newsletter.
1. Eat lots of quality protein to build quality muscle. You can't build big muscle mass without adequate protein. The rule of thumb is to consume 1-2 grams of protein per one pound of your body weight.
Some of the best Muscle Mass food sources are:
Eggs and egg whites
Beef
Chicken
Fish (especially Salmon, preferably wild not farmed)
Yogurt (avoid the sugary ones)
Almonds (raw is best)
Whey (possibly Soy protein or Pea protein for those with allergies)
2. Be sure to get an adequate supply of the €Good kind of Fats€
These would include Olive oil and Coconut oil. You can Google these to see why or you can subscribe to my newsletter below.
3. CALORIES. You absolutely must have excess calories for you to be able to gain
weight muscle. This would mean for some, you need to increase substantially the amount of calories you intake daily. To give you some idea of how many calories is needed to boost muscle mass, just take your body weight times 11 and then add about 1000 calories per day to that number. So if you are currently at 190 Lbs., your calculation goes like this: 190 X 11= 2090 + 1000= 3090 calories per day.
4. Eat several meals a day ( 5 or 6 is optimal)
So in our example above, if you weigh 190lbs. you would try to consume about 515 calories in each of 6 meals for the day. Eating smaller more frequent meals will help support your insulin levels which in turn will help you gain weight muscle and also maintain your body's homeostasis.
5. Don't neglect eating Carbs! This is a mistake many body builders make. Carbs are essential for supplying the needed energy as you workout. You do not want to use up your protein to get the needed stamina to complete your routine. The carbs play a big role in the insulin secretion needed to build solid muscle mass.
6. Use High Quality Nutritional supplements. There is no need to go overboard here,
The essential ones include a good Multi-vitamin, a compatible protein powder, perhaps creatine and glutamine supplements and I like to be sure to take adequate antioxidants. One I particularly like is Ganoderma see my newsletter.
7. HYDRATE and Hydrate again. Most of the people on Planet Earth are extremely dehydrated. I personally think, much of the disease, pain, and suffering people go through is a direct result of NOT ENOUGH WATER. Here is an example. Do you ever wake up with a headache? ( Maybe one too many € Cold Ones€ at the Game the night before). That's right Alcohol will cause dehydration. The fix: drink one 8 oz. glass of water for every drink you have. While we are on the subject, drink purified clean water and you need at least half your body weight in ounces per day! You have heard it before, 8-10 8 oz. glasses a day, minimum.
I can hear you now; Are you kiddin me! I can't drink plain water, it tastes horrible. That's because you think that you can get your daily liquids by drinking diet soda. Sorry, but you can't.
8. Rest and Recovery Time. Don't think you have to train every day or over train. It simply will work against you. The truth is you will gain weight muscle more efficiently if you just train 2 or 3 times per week.
9. I know I said 8 tips. But here is a bonus. I know most of us drink an energy drink prior to training. There have been studies that lead us to believe that caffeine can stimulate the muscle mass tissue. If your choice is Coffee then I recommend you try a healthy coffee drink, one that has a tremendous amount of antioxidants and other health benefits see my newsletter.
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