Difference between revisions of "Gain Weight and Muscle"

#Increase your caloric intake.  In order to gain weight, you'll need to increase your overall caloric intake. Increase your caloric intake by 250–500 calories a day in order to gain weight.<ref name="rf1">http://www.mckinley.illinois.edu/handouts/gaining_weight.htm</ref> This will generally result in about 1/2-1 pound weight gain each week.

#*It's typically recommended to consume 0.8 g of protein per kilogram (your weight in pounds divided by 2.2) of body weight.<ref name="rf2">http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096</ref>

#*However, some studies show this may not be enough — especially if your goal is to build lean muscle mass.  On the higher end, consume about 1 g of protein per pound of body weight. You should never exceed this amount.<ref name="rf3">http://www.menshealth.com/fitness/pound-size</ref>

#Eat healthy carbs immediately before and after your workouts.  Studies have shown that when you refuel with complex carbohydrates after a work out, it helps minimize muscle break down and can help increase muscle mass long-term.<ref name="rf3" />

#*Eat a carb-dense snack 30 to 60 minutes before you work out as well. This will provide your muscles with fuel to power through your workout, keep your blood sugar level, and give you a head start on post-workout recovery.<ref name="rf4">http://www.medicaldaily.com/prepost-workout-nutrition-what-you-should-eat-and-after-gym-build-muscle-296448</ref>

#*It's recommended to consume five to nine servings of fruits and vegetables each day.<ref name="rf5">http://www.choosemyplate.gov/vegetables</ref><ref name="rf6">http://www.choosemyplate.gov/fruits</ref>  Including a fruit or vegetable at each meal or snack can help you reach this goal.

#Consider drinking a protein supplement.  You may want to consider drinking a protein shake during the day to help meet your daily protein goals but also to help build muscle faster.<ref name="rf3" />

#*You can incorporate your protein shake at any point during the day.  However studies have shown that if you consume a 20 g protein shake prior to your strength training workout, you'll have increased protein synthesis.<ref name="rf3" />

#Work every major muscle group.  To increase your muscle mass, you'll need to work each and every muscle group.<ref name="rf7">http://www.cdc.gov/physicalactivity/basics/adults/</ref>

#*Much of your muscle growth and strengthening actually occurs during the resting phase of your work out.<ref name="rf8">http://www.menshealth.com/fitness/all-day-muscle</ref>

#Do heavy-weight core exercises.  There are a few studies that suggest using heavy weights for this exercise to maximize muscle mass and definition in your core.<ref name="rf9">http://www.muscleandfitness.com/workouts/workout-tips/trial-high-reps-or-low-reps</ref>

#*Make sure that you do slow, controlled exercises whenever you're working your abs.<ref name="rf9" />

#Include upper body exercises.  To gain muscle mass in your upper body, you'll need to include a wide variety of exercises to work the muscles in your chest and arms.  Use a heavier weight and lower reps with these exercises:<ref name="rf10">http://www.mensfitness.com/training/workout-routines/best-upper-body-workout</ref>

#Do lower body exercises.  To enhance muscle mass in your lower body, it's recommended to do isolation exercises first, followed by heavier strength training exercises.<ref name="rf11">http://www.muscleandfitness.com/workouts/legs-exercises/build-bigger-legs</ref>  Incorporate some of these exercises with heavy weights and moderate reps: