Gain Muscle Mass Fast – The Right Way

With the fast-spaced life that people these days have grown accustomed to, people have begun to believe that they can gain muscle mass fast overnight. Unfortunately, the well-sculpted abdominal muscles or the tight biceps did not happen while that person was sitting down. A lot of hard work and discipline went into getting their much-envied bodies, which makes the public admiration much-deserved.

However, it must not be forgotten that aside from working out, nutrition and diet play important roles in muscle mass gain. Ignoring good nutrition from one’s diet will not cause one to gain muscle mass fast but will result in the opposite.

1. Eat a well-balanced diet from four nutrient groups.

Incorporating a healthy diet in the process of trying to gain muscle mass fast requires some effort and thought. One can’t simply pick from a couple of food items that are believed to be healthy, and ignore others. Instead, a combination of carbohydrates, fats, fiber, and protein must be incorporated into one’s diet in their correct recommended portions. Each of these four nutrient groups plays an important role in the body, and as such, must be duly included in a healthy, well-balanced diet.

2. Spread big meals into smaller, more frequent ones.

While it is often advised to take three meals a day on time, another alternative is to instead spread the food taken during these three big meals over four to six meals a day instead. What this will do is speed up metabolism and burn unwanted fat much faster. With meals spread, there’s less likelihood that hunger pangs that cause giving in to the temptation of a fatty burger or a box of fries will happen. These small, frequent meals also provide enough energy for regular workouts that help to gain muscle mass fast.

3. Go fresh and natural.

Processed foods are called processed because various ingredients are put into food to lengthen their shelf life or improve their flavors. Unfortunately, these come at the expense of causing a vat of fat to cover the muscles of anyone who eats a lot of these processed foods. Eating processed foods will almost certainly put to waste all efforts poured inside the gym working out. Instead, healthy food that is fresh and natural must be eaten. Fresh and natural food do not sacrifice flavor and promise to be packed with nutrients.

4. Get creative with protein.

In order to gain muscle mass fast, a lot of protein intake is usually required. However, acquiring protein from usual sources like red meat is unhealthy, and can cause toxins to become deposited in the body. Get creative by looking up a variety of readily available protein sources that can serve as alternatives to red meat. To name some, these include milk, dairy products, fish meat, and even a huge slew of beans. Depending on its source, a bodybuilder can derive whey protein, casein protein, soy protein, and other protein forms.

5. Ensure sufficient fluid intake.

Water intake is something that is not usually recommended for those who want to gain muscle mass fast, as water can mask genuine muscle mass gain with just water bloating. However, sufficient hydration is important when a person wants to gain muscle mass fast, especially because bodybuilding requires tons of workout and exercise. The body being dehydrated, in fact, will cause the body processes—including burning fat during workout—to become slower than it should be.

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Gain Muscle Mass Fast for Skinny Men

Gain Muscle Mass and Weight Gain for Skinny Men - Truths and Myths

If you are new to gaining muscle mass and weight, you may not know that most people would combine weight training routines with daily intake of weight gain supplements for their muscle building efforts. Go to any bookshop or magazine stand and take a look at the bodybuilding magazines. Chances are you will find many different kinds of supplements advertisements. Even without doing so, the TV supplements commercials you see would often illustrate a muscular man flexing his muscles and giving credits to a special brand of supplement he has taken at the end of the advert. All these media seems to give much credence to our perception that muscle mass gain, and supplements are inseparable. I am sure you are curious to know whether you really need those supplements to put on extra muscle mass and weight if you are skinny. We will expose the myths and truths one by one.

Myth 1 – Work-out Routines in the Magazines do Work

Let us begin to examine the weight gain information you have been so exposed to from magazines, and other media sources. Many skinny people have been unsuccessful in gaining weight despite trying out different mass building programs and diets. A major contributing factor is the adoption of incorrect training programs and schedules. Though this may have worked for some normal folks, thin people would usually require specific training programs, tailored to their needs. If you have been following the instructions from magazines and hearing what the experts say, you may have realized by now that all your weight gaining and muscle mass building efforts are futile. No one ever told you that these popular weight gain routines worked only for those who already have larger built and good genetics to gain muscle mass fast.

Myth 2 - Weight-Gain Supplements is a MUST

This is what Jonathan had always believed in. Jonathan was a skinny man who yearned to grow bigger and stronger. Despite working intensively on the different training work-outs and eating whole list of supplements like:

• Creatine
• Ephedra
• Pump-Tech
• Ribose
• Mega Mass 4000
• Cytodyne
• Cort-Bloc
• Triax
• CLA
• NAC
• Glucosamine Chondroitin
• Nortesten
• Acetabolan
• Cell-Tech
• HMB
• Glutamine
• Tyrosine
• Hot Stuff
• Growth Hormone Boosters
• Testosterone Boosters
• Valerian
• Ginkgo Biloba
• St. John's Wart
• Liver Tablets
• Nerve Enhancers
• Methoxy
• Myostatin
• Cybergenics
• Xenadrine
• Pro-Hormones (Andro)
• Chromium Piccolante
• Amino Acid Pills
• Niacin
• GH Stack

Nothing seems to work for him. You may be thinking it only applied to him. But if you have tried some of these supplements, you would have nodded your head and agree unanimously that these supplements have minimal effect on you. The truth is such supplements hardly work on skinny men because if they do, many skinny men would have bulked up.

There are several reasons why some people respond well to supplements. You may not be aware of “muscle memory”. In short, people who gain muscle mass fast under the influence of supplements actually could do so because they have trained and conditioned their muscles to a certain level of strength in the past. Those supplement models are mostly bodybuilding professionals or celebrities who already have a well-shaped physique. Supplements therefore just won’t cut it for skinny folks.

Truth 1 – What You Eat Does Not Determine Weight Gain Progress

Another myth is that the food you eat will directly affect your weight gaining progress. Fortunately, the diet factor in gaining weight is not that important. This is shocking, isn’t it? It seems that we have all been lied to by all the hype in weight-gain accelerating boosters and supplements. Clear living evidence that proves this point is the state of health and well-defined built of prisoners. They are not fed special foods or muscle-mass and weight-gain supplements. In fact, their meals comprise mostly high carbs and are poor in protein content. Yet, they are one of the most muscular folks around.

Truth 2 – Skinny Men Need a Predefined Exercise Routine to Gain Muscle Mass and Weight

Forget about what you have read and learnt so far about weight gaining and muscle mass building from the books and magazines that work only for those who are genetically inclined towards muscle and weight gain. Unlearn them if it is necessary. It is time to learn about what truly works for skinny people who struggle in putting on extra pounds. Do you want to know what are the specific number of sets and times to train a muscle, rest periods, rep range etc that would help you to add muscle mass quickly?

Find out how a skinny guy unravels the truth behind muscle mass and weight gain without supplements, working out for less than 3 hours per week. He shares with you how you can bulk up, spend lesser time on training, and still enjoy your favorite food. See how you can too gain muscle mass and weight fast.

Gain Muscle Mass Fast | Right Exercises

Gain Muscle Mass and Weight Fast – Exercises You Can Do

Gaining muscle mass fast is not difficult if you know what you are doing. Other than eating more than your required daily food intake, you need to complement the weight gain diet with effective training. Depending on your muscle mass building objective and level of comfort, here’s a simple outline of 2 basic options you can choose:

1. Engage in regular moderate activities such as jogging or play a sport for at least 3 times per week. The duration of each session should be more than 30 minutes. Maintaining such activities would help in muscle toning. However, in order to attain bulky muscle mass, you will need to step up into other forms of activities such as resistance training at the gym or at home using free weights.

2. Weight resistance training at the gym is necessary to bulk up. But before you do so, consult a professional fitness instructor. Careless handling of weights could actually lead to injuries.

If you are looking forward to a muscular figure, you may want to seriously consider lifting weights or resistance training exercises. I have several golden tips that would aid you:

1. When engaging in weight training exercises, work on larger muscle groups. They are the best when it comes to building mass. Stick with free weight exercises like bent-over rows, pull-ups, bench presses, military presses, deadlifts, barbell rows, squats and bar dips. Avoid excessive lateral raises and step-ups because they are not effective in helping in muscle mass gain.

2. Incrementally add more weight as you progress. This will help to develop your strength and in turn build up those muscles you are working on. Muscle strength precedes size.

3. Keep repetitions low with heavy weights and make sure you have a 3 minute rest in between each set.

4. 3 exercises for each body part is sufficient.

5. Plan a weekly work-out routine to train different body parts such as your chest, shoulders, bicep, tricep, back, abs and legs. Give your body scheduled rest on alternate days of the week.

Keep to the above program diligently and you will see some extra muscle mass and weight gain in a matter of weeks.

Are you interested to find out how even a skinny person who has failed countless times in bulking up finally had a breakthrough in gaining muscle mass fast? I will reveal that to you in the next post

Weight Gain Diet Foods

Weight Gain Diet Foods

In order to gain weight, you need to eat more. Period! But it doesn’t mean you just eat anything including junk food or other fatty foods. What you really need is proper weight gain diet foods. Spread out those meals for the day, and eat 6 small meals instead of 3 big meals to balance your calorie intake.

Before you start planning the amount of weight gain diet foods you should consume daily, you need to know something i.e. your target calorie intake. You have to calculate the daily calorie intake to maintain your weight. You can refer to the Basal Metabolic Rate to have a quick math done to find out the calorie count. Assuming your normal calorie count should be 2200, you need an additional calorie intake of 500 per day to add one pound to your weight per week. Statistics show that an intake of 3500 calories would increase a person’s weight by one pound.

I will reveal a powerful weight gain truth that only insiders know about to you. If you see that your weight starts to stagnate for more than 2 weeks after some gains, it is perfectly normal. What it means is that your body has reached the threshold for that calorie count. In order to restart the momentum, increase your intake by about 200 – 300 calories. Keep doing so each time your body weight hit the brakes.

Okay, here is a list of healthy weight gain diet foods:

1. Nutritional supplements

Eating whey protein will help you to gain weight in preparation for your building of muscle mass. If you have a shoestring budget but still want weight gain and muscle mass, egg whites are good substitutes.

2. 5 Servings of Fruits per Day

Eating fruits will help in the digestion and absorption of useful minerals and nutrition from the food we eat. Moreover, they contain vitamins, antioxidants and fibers.

3. Milk

Milk is a rich source of protein. It is much cheaper and affordable than all over-the-shelf supplements. 4 tall glasses of milk daily would be ideal.

4. Choose Higher Calorie Foods

Some good examples of high calorie foods would be starchy vegetables, cereals, dried fruit, dense whole grain breads and cereals, hearty bean soups and nuts.

5. Add Healthy Unsaturated Fats such as olive and canola

You can start stocking up on oil, nuts, seeds, avocados and peanut butter. Include them in your meals. They would also enhance the taste of your weight gain diet foods.

6. Add Healthy Carbs and Protein

Honey, jam, dried fruits, wheat germ, soy protein powder and nonfat dried milk powder are all potent sources.

7. Drink Power-packed Beverages

Don’t just drink coffee, tea and water. Go for shakes, milk, juices instead.

That’s it. Read the food product labels, do your calorie counts and include these into your weight gain diet foods.

Gain Muscle Mass | Weight Fast

Gain Muscle Mass and Weight Fast

Many people, especially skinny men wonder why they simply cannot gain more weight and add some muscle mass to their scrawny frame. You may not know but the following are common reasons why they fail.

1. Dietary Problems

People are eating the wrong diets. Most folks do not consume sufficient amounts of protein and keep feeding on simple carbs that just won’t help in weight and muscle gain.

2. Improper Muscle Workout

Our muscles will grow only if they are subjected to stresses beyond the normal level they can take. Have you ever gone jogging for a longer distance than normal till the point where your muscles start to ache? Aching is not a bad thing because that is a sign that your muscles have been worked out and stretched. People tend not to do so.

3. Wrong Mindset and Mental Preparedness

Many fail to see that gaining muscle mass and weight goes beyond the physical. It begins with the mind, in having the right motivation and mental readiness to follow whatever exercise regimes and diet plans doggedly for a minimum duration. We tend to be short-term creatures and want instant results. Unfortunately, though it is possible to gain muscle fast, it is unrealistic to expect optimal results in a matter of days, or few weeks.

Overcome the above reasons for failing to add those extra pounds of muscle mass and weight and you are well on your way to a well-toned beautiful body. Having the right attitude towards your muscle and weight gaining goal is the first step. We will now look at a few practical pointers you can do to get started.

1. Eat More Frequently and Eat Food to Gain Lean Mass

Gaining weight means you have to eat more calories than what your body is burning. So the first principle is to eat more, but not simple carbohydrates or junk food. 6 meals a day will be ideal. Generally, eat foods that help to gain lean mass and not fat, such as beef, chicken, milk, vegetables and nuts. Stock up on protein and milk. Look out for my next post on details about foods you should eat.

2. Muscle Mass & Weight Gaining Exercise Regime/Work-out

Muscles don’t crawl onto our bodies. Other than eating right, we have to work them out to achieve the desired volume we want. We want to gain muscle mass, not fat as a result of overeating. Depending on what is your objective, ie to have a body shape like Arnold Schwarzenegger or just want to put on some lean muscle and gain some weight, I will share with you several keynotes you can observe.

- Engage in a physical activity like walking, or jogging for at least 3 times per week, each time being more than 30 minutes.

- Work out on some resistance and weight training at the gym or at home with weights. Do intense workouts 3 times a week, with each time not more than 1 hour for best results.

If you are willing to set aside time and effort to follow these tips diligently, gaining muscle mass and weight fast is a possibility.

Learn more about weight gain diets you can follow to complement with muscle mass gain exercises.

Gain Muscle Mass | Weight Fast Blog

Gain Muscle Mass and Weight Fast Blog

Hi, this blog will provide you with the essential information and resource to help you gain muscle mass and weight. Whether you are a skinny man who has tried countless methods to put on extra pounds of weight or someone trying to work out and tone up your body, this is the place for you. I will also reveal to you a new muscle and weight gain discovery which includes simple exercise routines to work on such that you will easily put on at least 30 to 50 pounds, add more muscles on your chest and other parts of your body, while still being able to indulge in your favorite food. No more starvation diets, expensive bodybuilding supplements or intensive exercise regimes.

Are you ready to learn something about gaining muscle mass and weight fast?