Secrets To Gain (Good) Weight Without Becoming A Fatty! Sherlock Holmes would be the first to acknowledge a 'see food diet' as the logical answer to gain weight and mass because the more you eat, the more you grow, correct? Not exactly. It is very true that you'll be putting the breaks on gaining weight if you're nutrition intake is impaired. However, there is a clear difference in getting bigger and getting more muscular. We're talking about gaining weight without getting fat which will make you more muscular, not just bigger. Which leads me to my pet peeve.. Guys who justify eating too much junk food to gain weight and accept an excessive amount of fat gain (more than I endorse in my book) in hope of stimulating extra muscle growth. It does not work that way. Your body has a limited capacity to gain muscle. Unfortunately it does not have a limited capacity to how much weight we can gain (we would be a much more attractive society). Each person has a different ability to manufacture muscle based on how much protein their body can synthesize which is based on your testosterone levels, your testosterone to stress level, your insulin sensitivity, your genetic muscle fiber make up, and many other variables. Related Video Watch The Video - 0. Lets look at eight secrets to help you eat more food so you can gain weight that does not turn into body fat. Double It Up. If you aren't growing, the solution is simple - get in more calories. What's the easiest way to bump your calorie intake through the roof? Double up on all your servings. For example, if you're having one chicken breast for dinner, from now on, make that two. Books; Features; Interviews;. 20 ways to gain weight fast. Dietary supplements for gaining weight. Gaining weight is next to. There are a lot of options available when looking at a weight gain food list for bulking up that can be a solid foundation to a. Search the world's most comprehensive index of full-text books. Publishers About Privacy Terms Help. Search; Images; Maps; Play; YouTube; News; Gmail;. Menopause weight gain — Causes of menopause weight gain, simple strategies to maintain a healthy weight. Books and more. Mayo Clinic Health Letter;. Toasting a slice of bread for breakfast? Double that as well. This takes all the thinking out of it for you. Whenever possible just aim to eat twice as much as you normally would to double your calorie intake. Since you have to prepare the food anyway, it's not really any extra effort to prepare twice as much. Focus On Food Timing. Next, don't let yourself be distracted during the day. You have to eat and eat frequently - once every 2- 3 hours would be your best bet if you really struggle to get those calories in. If you find you forget to eat when it's time, get a timer and set it to go off. Or, buy a watch that has a beeper. This includes breakfast as well. You must get quality nutrients into your body within fifteen minutes of waking up if you want to go grow. Don't ever let your body turn to present body mass as fuel or you'll be digging yourself out of a hole. Find Big Eating Equipment. Another sneaky trick I have many of the guys in my program do is just purchase bigger plates. Just like many diet books will tell you to cut the size of your plate in half to consume fewer calories, for building muscle you want to do the exact opposite. Once you have that bigger plate, make sure you fill it - FULL. It will take less mental effort to clean one large plateful of food compared to two whole smaller plates of food. Don't Skimp On Post- Workout Nutrition. Next, you also must be absolutely sure you're eating good food immediately after your workout. Healthy Ways to Gain Weight. That way you can get the calories you need without filling up too fast. Surprising Reasons You're Gaining Weight; further.If you let yourself suffer at this point, you're not maximizing the true potential of the effects of that workout. The body is in a state where it will literally suck up any calories you supply it immediately following a workout, so failing to give it a huge dose of carbs and protein shorts the recovery process. If there is one time you want to slam back a higher calorie shake, this will be it. Also, if you're someone who can only train in the morning, don't think this means you can get away without eating beforehand. Just like everyone else you must fuel the body before the coming workout. If you cannot tolerate a full food meal, then you should instead use a liquid shake to get the calories in. Find Calorie Dense Foods. For guys who do require the very high calorie intakes to build muscle tissue, you must get your hands on the most calorie dense foods available. If you waste your time eating foods that have too much volume, it's going to be a real struggle to meet your calorie requirements, and this will hinder your ability to build muscle. Good, high- calorie dense foods include peanuts, peanut butter, raw oats, lean red meat, bagels, and dried fruit. The more of these you can include in your diet, the faster you'll see results. These have too much volume and will fill you up quickly. Track, Track, Track. Now, since you are going to be taking an aggressive approach to your diet and getting those calories up there, you also need to be tracking. You don't want to wind up a fatty and the best way to prevent this is by monitoring how many calories you're taking in daily. If you're pushing the limits too far, you're going to start gaining body fat. If you see this happening, then all it takes is for you to cut back on your calorie intake by about 2. If you aren't tracking, you never know how many calories you're taking in daily and if you do start gaining fat, you don't know how much to cut. Most guys who start gaining body fat really reduce back on their calorie intake, which is a huge mistake because then they stop building muscle as well. There has to be a very careful balance. Go too low and you won't gain muscle. Go too high and you'll start getting fat. Once you've found the sweet spot you'll know because you'll be getting bigger and may even appear to be leaner as well. Consider Some Cardio. Finally, you may also wish to consider adding a bit of cardio to your program. Don't make the mistake most guys make though and think you can do cardio every day and prevent fat gain whatsoever. Too much cardio training will limit muscle building as well, so it has to be done at moderate levels. What cardio can help to do is boost your appetite, increase your recovery rate (if kept to lower intensity levels), and get the metabolism running a little faster. RELATED VIDEO Watch The Video - 0. When my diet is perfect I only need a 1. I walk at around 4. Anything more and you may be consuming too many calories. Never Train Hungry. How many times have you woken up, whipped up a protein shake and then headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work? I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day! After dropping the 4. I sometimes screamed back, . Or eat the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach? Conclusion. Gaining weight is not an excuse to get fat and schedule daily visits to all- you- can buffets. I suggest you begin implementing one principle each week and watch your body stack on more muscle to your frame each week. You are probably only one or two principles away from unmasking a super- sized frame so don't add all eight of these secrets at once. Scale them up if your muscles start slowing in progress. I would love to hear which principle you liked the most and which one you're going to start implementing this week. Post your comments and questions on the forum.
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