The only thing that is simple is gaining weight. Take a visit to the nearest fast food restaurant in your neighborhood and you’ll discover everything you need to gain weight quickly and cheaply! If your aim is to increase lean muscle mass, however, you should be aware of and follow the following guidelines to the letter. We’re not saying it’ll be simple; you already know that!
1)Stay underweight
We have no intention of starving to death. When we say “obese,” we imply that you should never let your body fat percentage climb above 12 to 15% (for men) while trying to gain weight. This will result in an increase in estrogen in your blood, and you will be forced to fight the fat you have gathered during the “line” phase with your fingernails and teeth. Your abs will serve as a reference point. If they start and stop, reduce your calorie intake or increase your cardiovascular workout.
2)Continue the cardio
Continuing any aerobic exercise while training hard will ensure that your lung function is optimum and that your hunger remains high. Three to four times a week, a short session of brisk walking on the treadmill for 25 minutes is ideal. Anything less isn’t worth the time, and anything more rigorous risks “scorching” your hard-earned muscles!
3)Lots of protein
Muscle fibers are broken down during exercise and rebuilt while you rest. To grow new muscle mass, they employ amino acids found in the blood as building blocks. As a result, you should eat 5-6 meals each day with at least 25 grams of protein to maintain high levels of amino acids in your blood and create the ideal environment for new muscle growth!
4)Heavy and complex movements
On the peck deck or quadriceps machine, new, lean muscle mass does not develop. If you spend a lot of time under the bar doing squats, dead lifts, chest presses, standing rowing, etc., you will notice changes. Heavy and difficult exercises that activate multiple muscle groups at the same time will pound your body severely.
5)No more than 4 days a week
Do you wish to increase your volume? Rest and let your muscles, as well as your central nervous system, to recover after a rigorous workout. You only rest for one third of the week if you work out five days in a row. Your muscles will eventually tire out and stop growing. If you don’t feel “fresh” and calm after four days of training, you’re not doing your job!
6)Consume more calories than you use
Gaining weight is really mathematical. Eat more than your body uses. You need to create a calorie surplus. This way the body will use these extra calories to grow and develop. But be sure to increase the calories slowly over time because otherwise the sudden increase in calories will lead to fat storage.
Do not forget to get all the nutrients your body needs to avoid injury and recovery.
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