The basic elements of muscle building techniques are simple: More calorie intake; Adequate exercise; and Good nutrition. Of course, throughout this process avoiding fat is essential, which means you need proper discipline when implementing these basic techniques supporting your efforts to gain weight fast. Staying healthy throughout the process means you do not trade being underweight for obesity. And this means that you have to learn how to gain weight fast without compromising your health. The 5 basic tips you can keep in mind and practice while learning how to gain weight fast are as follows:
Eat on a consistent basis without skipping meals;
Eat larger portions of foods providing higher calories;
Use supplements for vitamins and minerals;
Create a schedule for eating and working out;
Workout at least 3 times per week.
Getting help from a qualified fitness trainer and expert advice on nutrition increases your chances of gaining weight fast with enhanced muscle buildup while eliminating body fat.
Fitness experts recommend 4 basic steps for skinny guys who want to learn how to gain weight fast:
Eat more calories than your body burns: The amount of calories to consume on a daily basis will vary from person to person, but an easy formula to use is to take your current body weight and multiply it by 20. For example, if you currently weigh 150 pounds, you should be consuming 3000 (150 x 20) calories per day. Simply put, this is the most essential technique to apply in your daily routine, which comes with an important warning on how to gain weight fast, that is, to use these extra calories to build muscle, not fat.
Eat more meals every day: A main element in how to gain weight fast is ensuring you get enough nutrients for your body to hit a threshold that allows you to start gaining weight. When your stomach is empty, your body gets its fuel from fat tissue, muscle tissue, or from food. You can eat 6 small meals per day, so your body can build muscle.
Lift heavy weights: An obvious tip on how to gain weight fast is to stimulate your muscles by lifting weights. Understand that you have to make progress from week to week to build muscle size and strength. You can do this with a 2 to 4 rep range for strength building, and a 6 to 10 rep range for muscle size buildup. You need to get stronger and bigger each week. In other words, you need to give your body a reason to grow by exposing your muscle to stress that it has not experienced before.
Keep your workouts under 60 minutes: In learning how to gain weight fast, remember that spending more time lifting weights is not always better. This is due to the fact that after 45 to 60 minutes of lifting weights, your body is naturally going to release cortisone, which is a hormone that builds fat, not muscle. So, in fact, your body needs rest following a 60-minute workout for your muscles to build fast. Above all, you want to avoid fat so make sure you are aware of the type of metabolism (high or low) you have.
Tactics for women who need to gain weight for the purpose of creating a body with more curves are pretty much the same as the techniques used by skinnier guys who want to body build. One of the mistakes women with a slight frame make is to stick to the treadmill and elliptical gym workout when what they really need to do is to head to the weight machines. Women often worry that gaining muscle means they will look more masculine, and so they opt to gain fat, rather than muscle. But this is not recommended as it will hurt your health in the long run. Women can build muscle without looking bulky. You can have a feminine physique and have the muscle you need to stay fit. There is good news and bad news for women who want to learn how to gain weight fast. The good news on how to gain weight fast is that it’s a simple process. Basically, you need to increase your caloric intake while using weight training to inspire the right kind of growth. But for women, the bad news is that there are some basic mental hurdles that stop them from learning how to gain weight fast.
How to Gain Weight Fast – The Hurdles Women Face
Here are the 3 objections to overcome as a woman who is weight training:
Looking masculine: Women body builders do not become that way from doing simple weight exercises that you need to do for some nice curves your man will appreciate.
Putting on fat: Some women prefer to put on weight, not build muscle. In the long run, this approach will make you unhealthy.
Sticking to the treadmills: If you are a skinny woman, with no curves, treadmills will not help you. Treadmills are designed for people who want to lose extra fat. A woman with a stick frame does not need the treadmill rather she needs to lift weights. So go hang out with the boys in the weight room. It’s guaranteed to be fun for you.
Remember the 4 steps in learning how to gain weight fast involve a high calorie intake on a consistent basis. In this stage, you have to keep in mind that if you are not getting enough calories, your body is going to break down muscle tissue and fat tissue that you need to be fit, healthy, and build muscle fast. The second step in how to gain weight fast is all about the number of meals you should have everyday. The third step of how to gain weight fast requires you to lift heavy weights. While this stage may seem obvious to you, there are specific ways to do this effectively. And the fourth step for you to learn how to gain weight fast is to actually limit your workout time, so your body gets the rest it needs to build more muscle. Essentially, finding out how to gain weight fast will require that you maintain a disciplined approach to gaining muscle, without fat.