As first, try to avoid the junk food and focus on eating whole foods, in order to get the most muscle out of your weight gain. A good example for a weight gain diet is: 20-50% carbohydrates, 30-50% protein and 20-40% fat, (the majority of which must be essential fatty acids). Different proportion within these ranges, will work in different way, for different kind of organisms. Observe your food journal and experiment to find the proportions that takes best effect on you. The main thing is, to supply your body with the materials it needs to build muscle. Also a very important to achieving your goals is, a weight training program, designed to give the body a reason to add some muscle. Your workout routines should be concentrated on compound weight lifting exercises. (those, that involve multiple muscle groups like the squat or bench press), with weights that give you to do six to twelve reps per set.Higher rearranges will tone your muscles but might not properly signal the body into muscle growth. You need also, increase the amount of weight lifted or the reps, completed with each action. You should not abandon your activities at all. A couple of one-hour trainings in a week, done with intensity, would definitely work out. Many times those, that have difficulties with gaining weight (hard -gainers), are likely to spend too much time in the gym. This can be counterproductive in some ways. Firstly, you are burning out a lot of the calories that could otherwise be used to build muscle. Secondly, you can over-train your muscles by working them too hard. In that way, turning them to be unresponsive.
Venturing into the bodybuilding community, provides you some company, in your quest to gain weight. Many people that seek ways to put on lean muscle mass are situated in such places. In addition of that, you will find various products marketed to help you put some weight. However, you’d better be careful when using such products. Although gaining weight may not be as popular as losing weight, it is still big business. There are a lot of companies that are looking to take your money out of your pocket. While some of these products can be useful, others are not - At all!
