In order to Gain Weight And Muscle, you need to do two things. The first is lift weights and the second is eat. I will break down both subjects and give you helpful tips to succeed in your goals.

One thing you do not want to do is perform a large amount of cardiovascular exercise if your goal is to gain muscle mass. Long hours of cardiovascular exercise will slow down muscle growth.

Lifting Weights

Everybody knows that lifting weights is the primary thing you need to do to gain weight and muscle. However, some people may not know how to lift weights to gain maximum muscle mass. To add mass, you need to lift heavy lbs and lower the reps. The ideal weight should be anything you can lift for a total of 6 to 8 reps until failure.

Another key element in gaining muscle weight is to target the large muscle groups. The larger the muscle the faster you will be able to gain weight and muscle.

The final key is allowing enough time between exercises for recovery. If you exercise a muscle and do not allow sufficient time for it to heal, then your muscle will not grow. The growth process of the muscle starts after the workout is over… when you rest and relax.

Food and Nutrition

Lifting weights will be pointless if you do not feed the body the right nutrition for it to grow. In fact, you can workout everyday and you will see little muscle growth if you do not eat right.

It takes 2500 calories to add one pound of muscle. You need…

• Carbohydrates
• Protein and
• Fats

…to effectively build muscle.

Carbohydrates to Protein Ratio

The carbohydrates to protein ratio to build muscle is 2 to 1. So, if
you have 100 grams of carbohydrates, you need to consume 50 grams of protein.

You should lean toward Complex Carbohydrates as opposed to Simple Carbohydrates. Your fats should come from the healthy form of fats such as Monounsaturated and Polyunsaturated Fats.

These are some basic tips to gain weight and muscle. Adding the above information in with your regular workout program will help you reach your weight gaining goals.

Henry Chervenka