Planning a weight gain diet program
The next thing you need to include in your weight gain plan is a diet to follow. Though you may be thinking of taking more calories for this purpose yet it is highly essential to determine the exact amount of calories you should consume to gain body weight. The straight and simple way to determine how many calories is required to be consumed to increase bodyweight is to multiply your present bodyweight by twenty [(Bodyweight x 20) = number Daily Calories]. By doing this you will arrive at the amount of calories you need to eat on a daily basis to gain weight and build muscle. This formula is merely a starting point that requires constant monitoring depending on the weight gain.
In order to achieve the targeted healthful weight and muscle mass you must decide about your food i.e. the ratio at which you need to consume crabs, protein and also fats. A fine macro nutrient ratio to gain body weight and muscle mass is 40% carbs, 30% proteins, and 30% fats. Important carbohydrate options include- Bananas, Whole wheat pasta, Taters, Wheat bread, Oatmeal, Grain, Beans etc. Great protein sources of protein include- Chicken breast, Fresh fish, Beef, Eggs, Cottage cheese, Turkey, Pure whey protein etc. Similarly, best sources of proteins are -Walnuts, Avocado, Flax seed oil, Soy milk, Salmon, Peanuts etc.
To enable your weight gain strategy to function well you should consume 6 compact meals per day instead of the normal 3 meals per day. This will enable your system to build brand new muscle tissue and ensure that your body does not burn the precious muscle tissue to use for energy.
Your weight training program
Your weight gain plan must include training at least 3 days every week. Why 3 days per week? This is because lesser exercise will promote your brand-new muscles. Remember that your system grows when you rest and not when you lift weights during your work out session. These apart, restrict your work outs below one hour because excessive workouts release cortisol which is a catabolic that reduces muscle tissue.
Under your present weight gain plan you must raise heavy weights while working out. You can take two 35 pound hand weights and crank out 20 reps. Important strength training workouts to gain body weight include- pull ups, bench press, military press, dips, barbell dead-lifts, barbell leg ups etc. Please remember that 3-4 set repetitions are plenty per work out. Don’t undertake full body workouts as it may be sore for your forthcoming work out that ultimately may throw off your weight gain plan. In order to avoid any kind of sore out of lifting heavy weights by splitting up your strength training routine in the following manner—
For example, your weight lifting work out program might look like this:
• Monday: Hip and legs
• Wednesday: Arm rest, back muscles, biceps
• Friday: Chest area, triceps muscles, shoulder area
Track your gains
The final part of your weight gain plan is tracking on your progress. This should be done on a weekly basis to ensure that you are progressing in the desired direction and in case of any deviation necessary corrective measures can be taken. Let us focus on the following three issues-
• Body fat: In order to track your body fat use a set of calipers and take-down dimensions. You can also follow a formulation just like the Jackson/Pollock three point method to ascertain your body extra fat percentage. By doing this you can put a check on gaining more body fat than muscle.
• Body weight: For this, step over a scale weekly and check your bodyweight. Take your weight upon waking but before eating anything. This will enable you to get your current true weight.
• Photographs: Take before and after photograph in a monthly gap and by comparing those photographs you can actually see your results.
Tips given here in above will certainly provide real answer to your query- how to gain weight body building?- subject to the condition that you follow them scrupulously in a disciplined manner.