Foods and nutritions for weight gain and muscle building

Muscle building would be possible only if all the extra calories and fats are reduced and burnt completely. But to build muscle and gain, a person must develop the stamina and power, because the process of muscle development, requires the patients, as the process is a slow, and gradual one, and does not build fast.

Therefore, a person must follow the basic proper and necessities instructions to build up the muscle. This means doing the basic work outs and exercises, eat nutritious and healthy foods, get rest and sleep for at least 8 hours. By adopting these really healthy ways, a person can build up muscles, and "clean" weight in a much better way.

To begin with, for the effective muscle building, a person must eat properly. He or she must eat a healthy set of food about 2 hours before starting the exercising routine or work out, because, the muscle building exercises, requires a whole lot of stamina and energy. Also, proper.. and appropriate digestion is required, for the process of muscle development and building, the reason behind eating an hour ,or even two, before doing work-outs, or exercises, is that, it avoids digestion, while exercising, giving enough space and energy, for the process of digestion.

For the effective muscle building, a healthy eating plan should be followed. This eating plan, should have all the food groups, especially carbohydrates and proteins. Carbohydrate is the most important and basic component, that is required in the muscle building process, as it produces all the energy. The carbohydrate supplements can be got from food products, like wheat, rice and vegetables.
Another food product that is important for the development of muscle is protein. Protein has amino acid, that helps in the building of muscles. But, after the work out session, too the intake of carbohydrate is necessary, as the glycogen present in our bodies, to a state of catabolism. So, carbohydrate immediately needs to be replaced - by another set of carbohydrate. The intake of protein supplements, or protein shakes is required, as a lot of protein is used up too. Protein shakes, should taken, before having breakfast.

But the vital and the most important requirement for muscle building is correct and vigorous set of exercises, and work outs. For example, weightlifting, crunches, push ups, flyes. Sit ups etc. it would be best if it's done with weights and dumbbells. But before doing these exercises, a person should do some warm up exercises as first. Because, by doing the warm up exercises, a person creates the body heat and energy, which would accelerate the body, and make it ready for the vigorous exercises.

After the exercises and work-outs, the food intake and various other supplements, a person requires sleeping, as proper sleeps, helps in the growth of muscles. A person requires at least 8-9 hours of sleep. The intake of water is the important factor, as it is the source to supply, the nutrients and minerals, to the various parts of the body. Water is also the source for the muscle, joints and the fiber. So water intake is required that should be about 8-9 glasses daily.

Gaining muscles. Plus weight training formula

The most important requirement for gaining BIG muscle weight is intake of more foods frequently at regular intervals. Eating more is the first part, and the second part is to train hard and smart. So eat more and train harder.. this is the basic tip for Body Building Nutrition. Make your own daily plan menu. You will have to eat more often - a minimum of 5/6 meals a day.. that will be great. And make sure you have a balanced diet, as mentioned above. For serious weight gain, follow these guidelines

and advices :

1) You must consume lots of water. This is very important.

2) Do heavy training for your heavy eating to be prouctive and effective. If you don't train harder, and only eat more, then "clear" muscle gaining may get converted into fats.

3) Make sure your nutrition ingestion does not falter - even for a few hours. Carry extra food, protein shakes, drinks and body building supplements in your home, your gym, bag or at your work.

4) Go for bodybuilding supplements. These will help in your body building nutrition requirements. You can read more about BB suppl. after few lines.

5) Do a lot of cardiovascular exercises. Regular Aerobics, any kind of cardio exercise or jogging will keep you from getting sluggish, increase your blood-volume - metabolism, raise your fat burning and maintain maximum endurance for hard training.

Have lots of Milk, containers of cottage cheese, and lots of eggs which will significantly add to your muscle bulk, and power building. Whole grain breads, muffins and cereals are best form of carbohydrate and fiber. Pasta and rise, are the most popular and stable sources of carbohydrates. Eat a lot of green leafy vegetables, they are very healthy. They are abundant in complex carbs, vitamins, fiber, exotic micro nutrients and minerals.

This training formula plus big eating will lead, to big core muscle and good results. Instead of focusing, on cuts and a trim waistline, focus on the mass, muscle separation, and balance. The time for muscula rizing, and getting ripped will come albeit a little later...

Building muscles, exercises and training advices

You don't have to repent anymore, if you are no longer young, but are fond of building muscles. Any man, irrespective, of his age, can build muscles ,provided he agrees to obey the strict rules, and regulations. It is true, that the building of muscles , is an art and so the developed muscles are not its simple productions, but architecture. What are you waiting for then? Go through the following points, and start the dream project, of your life. You must opt for the strength training. You should begin by the process of weightlifting. The only reason is that, this is the most apparent, and proven of all exercises, that are dominating nowadays. But never try to do the same, weightlifting everyday and try to restrict, within three to four days per week. Once you reach his stage, the chronicle of building muscles will come, to an abrupt end. Well, you may go for more, but it will lead you to the stage of exhaustion. Never try to do weightlifting , and cardio vascular exercises, side by side. It will harm.

Keep in mind that, the workouts should be for 30-45 minutes and 12-15 total sets. Now, if you are not witnessing, any development with reference to of developed muscles and strength, the fault is with, you and none else. It may be that you are not concentrating. Remember that, the best results become manifest, when both energy levels and mental focus, remain at the highest level. This should be your guideline, for the first 30 minutes of the training.

Now, as far as the workouts are concerned, you should always concentrate, on the giant compound exercises, along with additional weights for lifting. It is better, if you settle on dead lifts, military presses, squats, bench presses, rows and chin ups. These are highly, responsible for development of muscles. The rate of success of these exercises, from the past, has been always high.

There should, also be the presence of, an authentic training journal. This will enable you, to track your progress at every time, and will also stimulate you to opt for more. In the sphere, of weight training you shall always have to be careful, and go on increasing the amount of weight you lift. There is the necessity, of both progressive overload, and also weight training. What does this indicate ? If you are lifting 200.. at the present moment, you should increase it by 100.. in the next week. If you are able, you will realize, the pace of your development. You must, consult with the professional trainer of the gymnasium, for better advices. He, as the professional person, can help you with his - inestimable advices.

There is always the need of good nutrition and this plays an ,imperative role during the training. You should, also concentrate on diet. In the diet there, should be the presence of adequate amount of calories, since in its absence you can't, build muscles in an optimal way. Besides, there is also the need of protein , and carbs. You can get these, through fresh fruits, vegetables, lean meats.

Gaining foods, methods and training advices

Get rid of fat and roasted food, of chips, and candy. No more ,unhealthy and bad food. Hold on to foods with low contents of fat, and protein such as: chicken breast, turkey, fish, fish oil supplements, tender meats, pasta, fruits and vegetables, nuts, flax seed oil, etc. - Keep track of your progress! Another, extremely, important thing is to weigh, out yourself, once a week, but so is counting up if the weight you are gaining is fat or muscle. In order to know, this information, you need to also watch your body fat percentage! - WATER! You should drink, more water! Drink around a half gallon, and more if you can, for a day.

This is a large quantity of water, but the water, will give you the necessary, energy which you need to gain that weight! - The next important figure.. is the sleep! YES, Sleep! It is the simplest way. You should get at least 8 hours of sleep, a night. You're going to need it! The main, anxiety of people is, how they gain weight, without gain extra fats. We will tell you the true.
The answer is: You can’t! except, if you taking steroids, it is completely, impossible to put on weight, without gaining on a little bit of extra fat. But you shouldn’t worried, because very soon, you will be able to reduce that off, right now, gaining is your main occupation, so you should concentrate.. only on it now.

How to gain weight, information and tips

Weight gain, is something, that isn't easy to do, and you probably know, this already. I know first hand, because it is something, I have to do every day. Say that, over and over again in your head, until you fully understand it.

A lot of people, think weight-lifting is the key to gaining weight, and I won't argue, it is an extremely important part. The key to weight gain is to do everything big! You have to eat big, to lift big, to get bigger. But there is another thing, that is just as important ,when it comes, to how to gain weight, and that is your diet.

Put it as simply, as possible, there are 5 easy and simple steps to how to gain weight, and here they are:

Count, how many calories you eat, in a normal day. Don't change anything, just eat like you normally, would and count, how many calories, you consumed. This is an important step, so try to be, as exact, as possible. Also, weigh yourself.

Starting the day, after you counted calories, eat 500 calories, more, then you normally do. So, lets pretend that the day, you counted calories, you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big, meals a day or eating all, day all the time, spread those calories out, over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big!

Weightlifting! Get in the gym, and lift! This is another, important step to how, to gain weight, so make sure you are, doing it correctly. For more information, on weightlifting workout, routines and splits, read the weight training routines and splits section.

At the end of that week, weigh yourself. You'll notice, you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore, then 1 or 2 pounds, a week is unhealthy and means, you're putting on way, to much fat. So look for 1, or 2 pound, gains at the end of the week. Don't sound like too much? You can be, gaining from 5 to 8 pounds a month!

Heres, an important one. At some point, you will, stop seeing, weight gain. At this point, you will have, to eat even more. So, when you stop, gaining for at least 2 weeks, it means it is time, to start eating an, extra 250 calories a day. Every time, you see you haven't, gained weight for at least 2 weeks, add an extra 250 calories.

How we can gain weight?

How we can gain weight a? Many people fight to lose weight, but there are plenty of others, out there who struggle to put on weight. If you want to gain muscle, you may have trouble fighting your genetic makeup but, there is decision of your problems. While others may look at you with envy, you might feel troubled that you can't ever seem to gain weight. So what's going on? The maincause of it is your metabolism, which is higher than the average person's and which is a product of your genetic makeup. We're all limited, to some degree, by our genes, but it doesn't mean that we can`t change our bodies.
Gaining weight takes the same total of focus and preparation as losing weight. Here are some important facts about gaining weight:

1. You can't necessarily make muscle without gaining some fat as well.

2. There are no magic foods, powders or pills which will allow you to make muscle and lose fat at the same time. Some people can do this naturally (again, the genes), but most will gain some fat at the same time with the muscle.

3. It is not the best idea to try gaining mass and look like bodybuilder, because your body and his body are very different. The bodybuilder’s muscle has different fibers than you and some of them may even be getting a little help from illegal substances.

4. If you're a teenager, you'll have a hard time changing your body completely. It's changing constantly and it will change even more as the years pass.

5. Atletics suggest you to try supplements like these into our website

Weight gain advices - carbohydrates

Your body needs carbohydrates for energy. Carbohydrates are the best "fuel" for your body, although your body can use fats and sources of carbohydrates if necessary. Since you need to gain weight, you should make sure, you get enough carbohydrates to fuel your body, as well as add the nutrients you need. The best sources of carbohydrates are fruits, vegetables, and whole grains.
Vegetables and fruits, should be the cornerstone of any healthy diet. You don't want to avoid healthy, green vegetables like green beans, and asparagus just because they are low in calories. Green vegetables have a lot of nutritional value. You can add healthy calories, to those vegetables by topping them with nutritious foods, like olive oil, almonds and shredded, cheese.
You may also want to eat more of the starchier vegetables, such as potatoes and corn.
The starchy vegetables pack, more calories into regular serving sizes. You can add lots of fruit, to your diet too. Fruits are packed, with vitamins and phytochemicals, that will boost your healthy. For example, instead of drinking extra sugary sodas, enjoy orange juice, or other fruit juice.
You will get the calories you need, plus a lot of vitamins ,that soda doesn't have. Snack on fresh fruits, any time of day to increase your calorie intake. Another large source of carbohydrates, are the grains and cereals.
The USDA suggests that you eat six to eleven servings of foods, from the bread and cereal group. At least, three of those servings, should be from 100 percent whole grain products. Whole grains are a great source of fiber, and nutrients.

Healthy weight gain. Weight gain diets and supplements

There are a few, reasons why someone, might wish to gain weight. Some people are naturally thin ,and would like to be larger. Physical illnesses, can result in excessive, weight loss. Eating disorders can result, in massive weight loss and can, in fact, result in death from the lack of nutrition. Many elderly people have trouble preparing foods and are prone to excess weight loss as well. Whatever your reason, for wanting to gain weight, you need to do so in a healthy manner. The foods you eat, must supply you with much needed calories, and give you all of the nutrients and phytochemicals, that your body may have been missing, for a while. In order to gain weight, you need to consume, more calories than you, are currently taking in every day. You really shouldn't ,guess how many calories you need.

If you have been fighting an illness, you should speak with your doctor, about your daily calorie needs. You can also use an online calculator, such as www.MyPyramid.gov . Once you know how many calories, you need to aim for each day, use a food diary to track your daily intake. A food diary ,will help you track your ,calorie intake and help, remind you when it is time to ,eat and help you be sure you are getting all of the nutrients you need. If you ,prefer to keep your food diary online, you can join Calorie Count Plus. This site is free and allows you to track the calories, you take in as well as the calories you burn, with exercise. It also rates your, daily diet's nutritional value.
Healthy Foods to Gain Weight
Remember that, you need to choose healthy foods, to really be healthy. This is especially important, if you are recovering from an illness, or have been undernourished for a long time. You want to gain weight, and you want to improve your health, as well.

Tips for Increasing Calories While Keeping a Healthy Diet

* Add cheese, nuts and dressings, made with olive, walnut or canola oil to salads.

* Eat starchy vegetables, such as potatoes, and corn more often.

* Go for dried, fruits or fruit juices, as healthy higher ,calorie snacks.

* Add cream or cheese, sauces to fish and baked, chicken breast.

* Choose herbs and spices to increase the flavors of your food rather than relying on salt.
* Add powdered milk to soups, and sauces to offer calories and protein.

* Spread Peanut butter on whole grain bread, apples or celery sticks, to get a great source of protein, and calories.

* Stick with healthy desserts, such as a bowl of berries, with whipped topping, and lot of chopped nuts.

* Spoon healthy salad dressings on sandwiches, and as a dip for vegetables.

* Dip whole grain bread into olive oil, walnut oil or flax seed oil. If you don't care for much meat, add legumes such as black beans, kidney beans and pinto beans as protein sources.

* Pick dark chocolate as a treat. Dark chocolate has antioxidants, that other sweets don 't have.


The foods that you choose to eat, are important for more than just the amount of calories, they contain. The foods you eat also have to give you the nutrients, you need. Keep your high-calorie foods healthy; don't add non-nutritious junk foods to your diet. Junk foods, may have lots of sugar and unhealthy fats, that add the calories, you may want, but they don't have much to offer nutritionally. Make sure you eat foods, that have good nutritional value, along with those extra calories.

Weight gain advices and tips. How to weight gain fast and healthy

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Weight gain advices and tips. To gain weight, athletes need to consume more, calories than they expend. This weight gain will include fat, muscle, and water. To limit the amount of ,fat gain and increase muscle gains, athletes need to ,follow a good training program supported by ,a sound nutrition program. Supplements, like Weight Gainer 2000, are marketed to athletes that want to gain weight, claiming they ,will aid in the gain of muscle mass. Although, these supplements may help increase daily caloric intake, they have no benefits, over good food choices. One common misconception among, athletes is that the best way to build muscles or "bul k up" is to eat a high-protein diet. Adequate protein, intake is essential for muscle growth; however, most of the calories ,needed to fuel muscle growth come, from carbohydrates and fat.


Follow these advices and tips for a healthy weight gain :

1. It takes time to increase muscle weight.

Most athletes can ,successfully gain Ѕ to 1 pound per week if they, eat enough food to meet their calorie needs, and train properly. Increasing calorie intake by 500 to 1000 calories per day can help supply, the extra calories needed to gain lean weight.

2. Choose higher calorie, foods from all the groups, in the Food Guide Pyramid.

For example, choose a multigrain, bread over white bread, or juices and milk over water.

3. Eat larger food portions.

Increasing the amount ,of food that you eat at one time ,will supply the calories needed, to gain muscle weight.

4. Eat five, or more meals a day.

Eat plenty of ,high calorie snacks ,throughout the day.

5. Drink plenty of fl,uids that supply calories like juice, milk, milkshakes, and sports beverages.

For example, drinking 1 Ѕ quarts of grape ,or cranberry juice supplies ,1000 calories. 1 Ѕ quarts of 2% milk supplies 720 calories.

6. Set realistic goals.

7.

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Weight Gain Training Advices

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Are you tired of always being, labeled the skinny kid? Have you tried to gain weight and weight gain pills but it seems like everything ,that you do try doesn't work? How do you put on weight quickly? And is it even possible?

That is a lot of questions, but the answer is yes, you can gain weight, and I will gives you a few ,simple tips on how to put on weight quickly.

1. Eat More Than You Think You Can

How can you ,put on weight quickly without ,eating enough food so that ,your body has a heap ,of left over calories to ,build muscle with? You want to make sure that you are ,eating at least 500 calories a ,day more than you usually would. weight gain pills

2. Train Hard But Smart

You need to be hitting ,the gym regularly but ,not too often. Three times a ,week is ideal and you will ,want to be doing weights for between 30min and an hour. Make sure that you are training hard. Push yourself to lift weights you have never tried before, and focus on quality not quantity. So weight ,over repetition. weight gain pills

3. Rest Up

Most people leave this ,out when the answers a question ,about how to put on weight quickly, but it is integral. You need to be giving your body enough time to recuperate after you ,have torn the muscles at the gym. This is why you ,should only go to the gym, three times a week, making sure that you have days off in between. weight gain pills

If you focus on ,there three easy steps you ,will be well on your way to gaining those extra ,pounds that you want.
How To Put On Weight Quickly

Are you tired ,of always being labeled the ,skinny kid? Have you tried to gain weight but it seems, like everything that you do try doesn't work? How do you put on weight quickly? And is it even possible? weight gain pills

That is a lot of questions, but the answer is yes, you can gain weight, and I will gives you a few ,simple tips on how to put on weight quickly.

1. Eat More Than You Think You Can

How can you put on weight quickly, without eating enough food so ,that your body has a heap of left over calories to build muscle with? You want to make sure that you are ,eating at least 500 calories a day ,more than you usually would.

2. Train Hard But Smart weight gain pills

You need to be hitting ,the gym regularly but not too often. Three times a week is ideal and you will want to be doing weights for ,between 30min and an hour. Make sure that, you are training hard. Push yourself to lift weights you have never tried before, and focus on quality not quantity. So weight over repetition. weight gain pills

3. Rest Up

Most people leave ,this out when the answers a question about how to put on weight quickly, but it is integral. You need to be giving, your body enough time to recuperate, after you have torn the muscles at the gym. This is why you should only go to the gym, three times a week, making sure that you have days off in between.

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