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Bodybuilding
Program Basics
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Basic
Bodybuilding
"How
Do I Gain Weight?" by JP Clifford
Try asking people how to gain weight and you'll likely
see some bewildered faces staring back at you. For the
majority of people, hearing that question is akin to
hearing the questions, "How do I stub my toe?"
or "How do I run out of gas?"
Those confused faces not withstanding, the question
is a legitimate one and one that frustrates those who
find themselves on the light end of the scale. While
those on the heavy end can't get through a commercial
break or flip through more than five pages of a magazine
without someone offering up a solution to their weight
problems, it can be a lonely struggle for those who
want to put on weight.
If you are lucky enough to get a reasoned response
to your question, it will probably involve the words
"eat more." That, despite being obvious, is
great advice. Quite simply, to gain weight you will
need to up your calorie consumption to the point where
you consume more calories than you expend. Couple an
increased caloric intake with a little weight training
and you have the recipe for healthy weight gain.
You may think you eat a lot, even enough to keep pace
with your more weight-furnished friends, but you are
probably over-estimating your intake. After a trip to
the doctor's office to rule out medical causes for your
inability to bulk up(thyroid disease and other medical
problems can hamper weight gain), a first step to designing
an effective weight gain program is to journal your
eating habits. Counting calories for a week will give
you an accurate view of your diet.
From there, increase your daily caloric intake by about
300-500 calories until you start putting on the pounds.
Keep in mind though, while your caloric intake will
directly influence your bodyweight, it will be other
factors like the types of food you eat and your weight
training regimen that decide the type of weight you
are putting on. So if you are after an aesthetically
pleasing weight gain, that of lean muscle weight as
opposed to just some extra body fat to lug around, it
will be important to pay attention to these factors.
To get the most muscle out of your weight gain, avoid
the junk food and focus on eating whole foods. A good
weight gain diet should be composed of 30-50% protein,
20-50% carbohydrates and 20-40% fat (the majority of
which should be essential fatty acids). Different ratios
within these ranges will work differently for different
people. Keep up your food journal and experiment to
find the ratios that work best for you.
Providing your body with the materials it needs to
build muscle is only one piece of the puzzle. A weight
training program designed to give the body a reason
to add some muscle will be very important to achieving
your goals. Your workout routines should concentrate
on compound weight lifting exercises (those that involve
multiple muscle groups like the squat or bench press)
with weights that allow you to do 6 to 12 reps per set.
Higher rep ranges will tone your muscles but may not
sufficiently signal the body into muscle growth. Try
to either increase the amount of weight lifted or the
reps completed with each workout.
Don't go overboard with your workouts. Two or three
one-hour workouts per week done with intensity should
do the trick. Too often those that have trouble gaining
weight (hardgainers) spend too much time in the gym.
This can be counterproductive in two ways. First, it
means you are burning off a lot of the calories that
could otherwise be used to build muscle and, second,
you can over-train your muscles by working them too
hard, basically making them unresponsive.
If you are looking for some company in your quest to
gain weight, venture into the bodybuilding community.
There you will find many people also seeking ways to
put on lean muscle mass. You will also find many products
marketed to help you gain weight. Be very cautious when
looking at these products. Gaining weight may not be
as in demand as losing weight but it is still big business
and there are a lot of companies out there looking to
take your money. While some of these products can help,
others aren't necessary.
With a little motivation, a weight gain diet and a
solid weight training program in place you will have
all you need to achieve your gain weight goals. Better
yet, you will never again have to ask that question
that gets all those funny looks aimed back at you.
About the Author
JP Clifford is an avid natural bodybuilder and creator
of The Build Muscle and Gain Weight Fast Guide, a free
online resource for those looking to gain muscle mass.
Visit the site for more tips and advice on bulking up.
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