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How To Gain Weight And Build More Muscle!

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					Title:
How To Gain Weight And Build More Muscle!

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1194

Summary:
For many thin guys around the world, gaining weight without using illegal
steroids has been a challenge. For thousands of lean young men, the dream
is to gain weight, but no matter how much they eat they remain thin. Some
people are naturally thin; that means their genetic makeup is in such a
way that the body burns more calories than others. The very basic method
of weight gain is to eat more calories than your body burns off. By
providing the body with more calories, this b...


Article Body:
For many thin guys around the world, gaining weight without using illegal
steroids has been a challenge. For thousands of lean young men, the dream
is to gain weight, but no matter how much they eat they remain thin. Some
people are naturally thin; that means their genetic makeup is in such a
way that the body burns more calories than others. The very basic method
of weight gain is to eat more calories than your body burns off. By
providing the body with more calories, this balance can be altered and
body mass can be increased. Weight training is of great importance in
this context, which enables the body to absorb more nutrients from the
food by increasing the level of certain hormones and increasing the
muscle mass.

There are many incorrect beliefs and theories bout building muscle. The
type of food to be eaten is an important factor which decides the type of
weight gained, whether it is muscle mass or mere accumulation of fat.
Some types of calories are not equal to others for gaining muscle;
because most processed junk food contains empty, totally nutritionless
calories. These foods promote accelerated fat storage, and do not provide
the body with the correct nutrients essential for gaining muscle. High
quality protein, which the body breaks down into amino acids, should be
the centerpiece of all your meals. Intense exercise increases demand for
amino acids, which support muscle repair and growth.

Another factor is the selection of the right type of weight training.
Resistance exercises will help with muscle growth. Whereas aerobic
exercises can result in the reduction of weight. For maximum muscle gain,
the focus of your workouts should consist of free weight exercises,
rather than machines or bodyweight exercises. To get a very effective
workout, you must stimulate as many muscle fibers as possible, and
machines do not do this. The main reason for this is a lack of stabilizer
and synergist muscle development. Stabilizer and synergist muscles are
supporting muscles that assist the main muscle in performing a complex
lift.

The results of weight training can vary from person to person, and will
usually depend on your consistency and commitment to your program. You
should have the patience and motivation for building a powerful body with
a consistent diet and exercise schedule.

Exercise Guidelines for building muscle:

Weight training involves the use of equipment that enables variable
resistance. This resistance can come in the form of free weights like
barbells and dumbbells, machines that use cables or pulleys to help you
lift the weight, and bodyweight exercises like pull-ups or dips. The more
stabilizers and synergists you work, the more muscle fibers stimulated.
The exercises that work the large muscle groups are called compound (or
multi-joint) movements that involve the simultaneous stimulation of many
muscle groups. These compound exercises should be the foundation of any
weight training program because they stimulate the most amount of muscle
in the least amount of time. Multi-jointed free weight exercises like the
bench press require many stabilizer and synergistic muscle assistance to
complete the lift.

Free weight exercises like the   dumbbell press or squat put a very large
amount of stress on supporting   muscle groups. You will get fatigued
faster and not be able to lift   as much weight as you did on the machine.
But you will gain more muscle,   become stronger very quickly and have a
true gauge of your strength.

If you use machines in your program, they should be used to work isolated
areas and only after all multi-jointed exercises have been completed.
Beginners should begin with a limited combination of machine exercises,
bodyweight exercises and multi-jointed free weight exercises. Before
increasing the weight levels, they should work on becoming familiar with
the proper form and execution of each.

The following are some proven basic exercises to encourage muscle and
strength gain unlike any other exercises.

Bench Presses - works the chest, shoulders, triceps

Overhead Presses - shoulders, triceps

Pull-ups/Barbell Rows - back, bicep

Squats - legs, lower back

Dead lifts - legs, back, shoulders

Bar Dips -shoulders, chest, arms

To build mass, you must weight train with heavy weights. To consider a
weight heavy, you should only be able to do a maximum of 4-8 reps before
your muscles temporarily fail. A weight is considered 'light' if you can
do more than 15 reps before muscle fatigue sets in. Heavy weights
stimulate more muscle fibers than lighter weights which result in more
muscle growth. Heavy weight training puts a huge strain on your body, so
adequate rest and recuperation after your workouts is essential.
Eating guidelines for building muscle:

A high protein diet is an inevitable part of any weight training
programme, importantly, protein derived from animal sources. Proteins you
need to be concerned with are those found in whey, casein (cottage
cheese), eggs, beef, poultry, and fish. Soy protein, tofu and bean curd
are some alternatives. Eating the right amount of foods consistently will
force your body to grow beyond what you may think possible. The diet also
should contain an adequate amount of carbohydrates (potatoes, sweet
potatoes, yams, oatmeal, cream of wheat, cream of rice, rice, beans,
bread, pasta, all cereals) and fat. Green leafy vegetables and fruits
also should be included.

When you train with weights, you should eat a minimum of 1 gram of
protein per pound of body weight. You also must have protein at e very
meal. To enable your body to actually assimilate and use the all the
calories you will ingest, you have to reduce your meal size and increase
your meal frequency. Splitting your calories into smaller, more frequent
portions will enable food absorption and utilization of nutrients.

During the past 20 years there have been great developments in the
scientific understanding of the role of nutrition in health and physical
performance. Studies shown that adequate dietary carbohydrate should be
ingested (55-60% of total energy intake) so that training intensity can
be maintained. Excess dietary saturated fat can exacerbate coronary
artery disease; however, low-fat diets result in a reduction in
circulating testosterone. So the balance between protein, carbohydrate
and fat should be maintained.

So the focus on weight gain programmes must be on two components, lifting
heavy weights, which will stimulate the largest amount of muscle fibers.
Your body responds to this stimulus by increasing your muscle mass and
secondly eat more calories than your body is used to. When you overload
your system with plenty of protein and fats, your body has no other
choice but to gain weight.

A Mass Gaining program is incomplete without the timely measurements to
monitor your progress. Without it, you won't know how exactly your body
is responding to your diet and training routine. Just looking in the
mirror and guessing is not acceptable. If you want to start getting great
results, you must develop the habit of accurately trackin g your progress.
This also provides the motivation to continue with the weight gain
schedule and for the further progression. So even though you have a very
thin body type, and haven’t been able to gain weight no matter what you
try, you will definitely succeed with a well planned weight gain
programme.

				
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Description: How To Gain Weight And Build More Muscle!