How to Gain Muscle: Three Easy Steps
If you've ever looked for advice on
gaining muscle, you've likely run into the following three pieces of advice: 1.)
strength train; 2.) take in more calories; and 3.) rest to allow muscles to develop.
It's like telling people who want to lose weight to eat less and exercise more.
Yes, it's true, but it's not that simple for many people. How do you train? What
do you eat? How do you put on weight that is muscle, not fat? The three steps above
will get you on the path to muscle mass, but you need to make sure you have all
the information before you start.
As with losing weight, gaining weight requires proper food. Many people assume a
calorie is a calorie, but your body does make a distinction. A lot of supplement
and drink sellers perpetuate this problem, telling you they have an incredible amount
of calories that will help you gain weight. True? Absolutely! If you want the weight
you gain to look like a spare tire around your middle. Sugar and fat calories are
not nutritional; they have no value for your body. The calories that you consume
need to be worth eating and they need to deliver protein, healthy fats, and other
vitamins and minerals that your body needs to do the hard work of building muscle
mass. A calorie is not a calorie, and you need to pay attention to diet just as
much as someone who is trying to lose weight does.
Strength training is another crucial component in your quest to build muscle, but
what are the most effective workouts? Often, we are given tips and moves that apply
to high-level athletes. If we're just starting or at an intermediate level, these
can be more damaging than helpful. Overtraining or burning out is certainly a likely
possibility. You need to start at your own level and continually build from there.
There is any number of moves that can help you build muscles, but in general, the
best way to gain muscle is to skip the gym and hit the free weights Rocky-style.
Gym machines may be fine for toning muscle or for losing fat, but if you are trying
to increase muscle mass, you need a more intense workout. Free weights make your
body work harder because in addition to lifting, for example, you also have to work
the stabilizing or supporting muscles as well. This, in essence, gives you much
more benefit per move than if you did comparable exercises on a machine. Kettlebells
are another must-have for those trying to gain weight.
The final component is rest. Muscle doesn't grow during your workouts, but after,
while they are at rest. You need to give them recovery time in order to see and
feel the full effect of your workouts. How long should this be? Ideally, your muscles
get 72 hours of recovery time after burn-out sessions. This doesn't mean you treat
yourself to three days off after you do a cardio or light weight session; it means
you work your muscles to fatigue, and then some, and you literally cannot pick up
another weight. You can also get supplements that decrease the recovery time for
your muscles so you can train more. RoidX Juice, for example, cuts down time so
you can get the full benefit of rest time even in a shorter period.
Let's add a fourth step: supplements. You should not depend on supplements in place
of food. Eating an entire pizza and 6-pack for dinner and then popping a protein
supplement is not a great idea. Instead, a balanced meal with lean meat, vegetables,
and healthy fats (like butter, whole nuts, or avocado) is much more effective. However,
we can't always be as conscientious about our diet as we'd like. For these times,
a supplement, such as a protein meal replacement, can be a great way to get our
nutrients. Supplements can also help you increase strength, stamina, and, as in
the case of RoidX Juice, reduce recovery time. Supplements can be a very important
component of your weight gain program, but they don't work by themselves. A weight gainer like this
works with healthy food, training, rest, and your determination to have the best
body you can.
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