There are a lot of guys looking to gain muscle weight who are convinced that they can’t because of their metabolism. But this couldn’t be further from the truth. In fact, 95% of people who claim they “can’t” gain weight are just plain wrong! They are having difficulty with it not because of metabolism issues, but because of bad habits and a lack of a proper eating and training regimen.
Well, I’m going to help fix the issue for you right now, and tell you what you need to do to put on weight.
It’s really pretty simple.
The basics are pretty simple. You need to eat a lot. Carbs for energy and weight, protein for muscle mass, vegetables and fruits for nutrients so everything else absorbs correctly. And of course, you have to train hard. Now, let’s go into specifics…
How much protein. How many carbs. How many nutrients!?
There are a lot of different opinions about just how much of everything you need to gain weight. But I want to make things simple for you and tell you – don’t worry about the number. Especially when you’re first putting weight, the more complicated the worse. My advice is just eat a lot of carbs throughout the day (potatoes, pasta, bread, etc.), vegetables and fruits, protein (fish, lean meat, eggs, etc., especially after the workout).
Essentially, you want to have an idea for how many calories you’re taking in now, and eat at least 500 calories more. Aim for at least 3,000 calories a day when you’re trying to put on the pounds.
And don’t forget – train hard!
No matter what workout program you do, the important thing is to put a lot of effort into it and train hard. That means training until fatigue. Keep going until you did the last repetition you could with proper form, and try to do one more. That tells your body “hey, I need to get stronger”, and combined with a proper diet you will get stronger.
Don’t forget to sleep.
Sleep is when your body heals. When you’re trying to put on muscle mass, sleep is a very important part of the equation. Make sure to get enough sleep and when putting on weight – make sure you’re full before bed. (When you’re full, your body knows gains weight, when you’re hungry – it burns fat. That’s why you want to be full as much as possible while gaining weight.)
About the Author: Rafi Bar-Lev is a fitness fanatic and the blogger behind his blog, Passionate Fitness. He recently wrote about . Check it out!