If you intend to gain weight and muscle, that is, muscle mass, you will need to make the dual commitment of eating appropriately (and often) and exercising appropriately (and often). This means eating lots of calories, protein and nutrients, and working out at least four times a week. Try to keep expectations realistic throughout this process. Take care of your body, rather than the body you would like to have.
Steps
Method 1 of 4: Train the Right Way
Step 1. Do a targeted mass workout four to six times a week
Step 2. Focus on exercises that target many muscles at the same time, rather than specific muscle groups
This can include squats, lifting, presses, rowing, and pull-ups.
Try to work on your entire body in each session. You can also alternate between sessions that are targeted on the upper or lower body
Step 3. Do a few reps with more weight
Strive to lift bigger weights with fewer reps per set.
- Keep between 10 and 20 reps per muscle group. It is preferable to keep close to 12 repetitions. Your streak should last between 40 and 70 seconds.
- Your workouts shouldn't last more than 45 minutes in total.
Step 4. Stretch before lifting weights
Your body builds muscles through a process of tearing and rebuilding the tissue inside your body. Stretching helps you recover between workouts and helps prevent injury.
Step 5. Change
After a few weeks, do the exercises with a different grip or a slightly modified position. This will engage different muscle groups that you may have overlooked. Prepare a workout card to write down your routines and progress.
Step 6. Avoid cardio workouts
Cardiovascular exercises are perfect for increasing endurance and losing fat but, if not done to the right extent, they are not suitable for building muscle mass.
- Try running, walking, cycling for no more than an hour a week.
- Interval workouts to build muscle while losing fat. Sprint for a minute, and slow down to a comfortable pace for a few minutes. One more sprint for a minute, and then slow down again. Continue for 30 minutes, three times a week.
Method 2 of 4: Eat Properly
Step 1. Try to eat five to six small meals a day
Getting your fill of protein, carbohydrates and nutrients for your body is essential, as it provides the material to build muscle and your metabolism will get the boost it needs to burn fat.
Method 3 of 4: Eat the Proper Way
Step 1. Eat healthy
Focus on food rich in vitamins, minerals, nutrients and calories. Included are wholemeal sandwiches with turkey, mayonnaise and tomato, protein and fruit shakes.
- Complete your meals with yogurt, fruit, nuts and vegetable fats.
- Increase the amount of protein you eat each day. Some protein-rich foods are lean meats of chicken and fish, beans and peanuts.
- Foods rich in carbohydrates and cholesterol, such as sweets and fried potatoes, will help you gain weight, but will not increase your lean muscle mass.
Step 2. Eat protein-rich snacks before or after training, such as protein bars or shakes, yogurt or fish
Step 3. Aim for an increase of 500 extra calories per day to start, reduce the amount if you gain weight too fast or feel like you are gaining fat instead of muscle
Step 4. Stimulate your appetite by drinking plenty of fluids, walking, and flavoring your dishes
If you're having trouble eating enough, drinking fluids between meals, walking while you eat, and adding spice to your dishes can help.
Method 4 of 4: Living Healthily
Step 1. Get plenty of sleep
Our body needs rest to allow muscles to grow. Try to get at least seven hours of sleep a night.
Step 2. Avoid stress
Stress causes a release of cortisol, a hormone associated with the accumulation of fat and loss of muscle mass. Do what you can to avoid excess tension or nervousness.
Some Foods to Recommend
- Protein shakes
- Fruits, vegetables and vegetable fats (nuts, peanuts, seeds, peanut butter, almond butter, avocado and oil)
- Dairy (if you don't have high cholesterol)
- Potatoes
- Quality oil fried food
- Pizza with cheese and sandwiches made with lean meat can be perfect for sudden hunger pangs.
Some Exercises to Recommend
- Squat
- Lift
- Presses
- Rowers
- Tractions
Advice
- Stock up on protein shakes, energy bars, and nutritious foods like yogurt, nuts, and fruit. Eat them between meals and after training.
- Keep a workout card to record your routines and progress
Warnings
- Do not overdo it. Stress results in the release of cortisol, while cortisol increases fat and decreases muscle. Take a day off after a particularly strenuous workout, and make sure you get at least 7 hours of sleep a night.
- Don't start with excessive weights right away. Get there gradually.
- Don't fiddle with the weights, you could seriously hurt yourself. Use tools carefully following the instructions.
- If you feel like you're storing fat instead of muscle, adjust your diet. Eliminate junk food, excess sugar, and saturated fat.
