In this article you will learn fast-weight gain tips (for women, girl or man) that you or may find useful.
Add More Calories + Multivitamin
In order if you’d like fast-weight gain you really want to take a lot more than your body usually burns. Ideally you need to be consuming close to an extra 500 calories every day for you to help put weight on faster. Therefore, if for example you currently consume 1,500 calories each day in order to put weight on you must enhance that as much as 2,000.
And also you should actually spread out the calories you eat each day. While you might like to have 3 large meals every day it is better if you have 5 to 6 smaller ones. Ideally you need to set up to be having some meals every 2.5 to 3 hours during the day.
Reduce junk food! Eating junk food not only adds unhealthy fats but also can slow metabolism that makes the body cannot work in a healthy manner.
Drink multivitamin (this requirement would create an add weight, because vitamin B in particular, is helpful to digest the nutrients we eat. It would be useless to eat lots of food but our bodies cannot digest it well).
Fast Weight Gain Tips
Exercise and The Rule
Lifting weights is another way of helping to put fast-weight gain.
Eat carbohydrates and protein directly after exercise. It is necessary to replace muscle glycogen or sugar in the depleted when we exercise. And protein needed by the muscles that we have just ‘broken’ by strenuous exercise.
Eat real food not more than 1 hour after exercise
Weight training less then 1 hour. And reduce your Cardio exercise. Exercise more than 1 hour will waste your calories. You still need calories to build up your muscles.
Do not train the same muscle more than 2x a week
Have followed the 9-12 sets per muscle per session. Do not train with the whole tool chest muscles at the gym with the assumption that the more complete the better. Use only 3-4 tool each about 3-4 sets and use the basic compound movement alone. No Isolation Movement.
6-8 reps is a must, should not be up to 12 reps. You should get failure at 6-8 reps.
Use of negative reps. After the failure, assisted by a friend / spotter to lift, and he hold when it down. Vary these negative reps for 2-3 weeks.
Already using High Intensity Training for weight training? Which means, the short break between sets, about 1.5 – 2 minutes. And lift weights as heavy as possible. Example: for a high of about 160-165, do not say bench press 20 lbs weight left and right is already enough. As it will not be able to increase your muscle mass. Pursue a minimum target of left-right 50-60 lbs. If not capable yet, raise slowly each week until you are able, if necessary, enlist the help of friends.
Follow these tips from me, and do serious practice of the points for 2-3 weeks. And don’t forget to track you gaining. So it is important that as well as tracking what weight you have gained what the fat percentage is in your body. Today there are scales that can help inform you of what your fat and muscle mass is.
If You Need Extra Calories
In case after 14 days you still find that you haven’t much put on any weight then it’s time for you to begin eating much more calories. You now should start consuming an extra 250 calories daily in order to make sure that your fast-weight gain goes on. Whenever after a two week period you find that you’ve not put on any more weight then again increase your calorie consumption daily by a further 250 calories.
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