If you are tired of being underweight and skinny the best way to bulk up effectively without just gaining a load of fat is by following a set workout and diet plan. This plan will force your muscles to grow and fuel the weight gain with a bulking up diet.
Workout to increase your muscle mass
To gain muscle weight you must stimulate the muscles through the use of resistance training. To create the perfect workout plan there are a few points you need to incorporate into your regime:
- The workout must be intense: You must apply a large amount of stress upon you muscle fibres. This can be achieved by lifting more weight in less time. Lift the heaviest weights for low reps (5-7) with short rests between sets.
- The workout must progress: You must continually increase the intensity in order to continue the muscle growth week by week. This is known as progressive overload, where you usually increase the number of reps and the weight per workout.
- You must workout frequently: Workout every other day for the optimal growth. Workout different muscles on each day. One day can be legs, one chest and one back, etc.
- Rest frequently: Between your workouts is when your muscles recover and grow. Rest at least for a day between workouts and at least 5-7 days between the same workouts.
Eat to gain weight
To pack on the muscle mass and overall weight you must consume more calories than you are burning off every day. For optimal weight gain follow these steps:
- Calculate how many calories you need per day: Use one of the many calories formulas available, put in your statistics and get how many calories you need. Then add 500 to 1000 more onto this amount to give you the surplus in calories you need to gain weight.
- Eat plenty of protein: Eat protein with each meal. Aim for at least a gram of protein per pound of bodyweight. Eat high quality protein like eggs, beef, chicken, fish and milk.
- Eat plenty of healthy fats: Eating fats will add to your overall calories and will boost your anabolic hormones for increased muscle growth.
- Eat plenty of fruits and vegetables: Everyone knows the importance of them but never ends up eating any. Aim to eat at least 2 with each meal and get a variety for all the vitamin and mineral benefits - giving your body all the nutrients it needs to optimally grow.
Article Source: http://EzineArticles.com/?expert=Ben_Pickering-Watson
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