Natural Way Of Gaining Weight And To Bulk Up Muscle
By: Nick Clipton
If you want to know how to gain weight and bulk up muscle, then be prepared to revised some of your ideas on what dieting really is. It is not just a matter of eating less in order to lose weight, but also of eating to gain weight.
There is no difference between losing weight and gaining weight other than the amount of exercise you carry out, or, to put it more scientifically, how many calories you burn. Many people don’t believe in calorie counting, but something has to be counted to measure the energy you take in and that you use up in exercise.
Facts of gaining weight
*Make sure that your food is rich in protein, fats, vegetables, and carbohydrates, which are found in lean meats, poultry, fish and alike foods. Just to tell you that that a piece of chicken and a baked potato are always better than a shake, bar, or pill
*If you are looking for the best weight gain supplement for you, take into account your diet and exercise routine before making a decision. Weight gain supplements can be very beneficial when used in conjunction with the proper diet and weight training routine. Never substitute a meal with a weight gain supplements as they are suppose to supplement your diet, not replace part of it.
*Protein are essential to form new tissues so make sure that you include lean red meats, fish, poultry, and eggs in your diet which are excellent sources of protein. Several small meals per day containing large amounts of protein are crucial to your weight gaining effort.
*Training with weights is necessary if you want to build new muscle tissue, and a weight gain supplement can be used after a workout, in between meals, or as a snack but should never replace a meal.
*Avoid empty calories like sweets etc, which will give your body the fuel it needs to add body mass and build new muscle tissue through the nutritious foods you eat at regular intervals during the day. If you are finding it difficult to stick to a weight gain diet, try eating five or six smaller meals per day instead of three large ones.
While most people will do best on a diet of 40% carbohydrates, 40% proteins and 20%, an ectomorph diet will be more like 50% carbs, 25 % proteins and 25% good fats. This should be spread out over 6 meals a day - ideally at 7am, 10am, 12noon, 3pm, 5.30pm and 8.30pm, or something similar.
As an estimate on calorie intake for muscle mass, take your current weight in pounds and multiply it by 22. For example if you weight 150lbs then your rough calorie intake should be around 3300. Please note this is a ballpark figure and depends on many other factors like quantity of activity, types of foods, your resting metabolic rate etc. Also, please realise that quality of calories is what we want. 3000 calories of Doritos is not sufficient for the ectomorph diet.
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