How to Gain Weight And Build Muscle Fast for Skinny Guys
Most people out there are obsessed with losing weight. But there are a ton of skinny guys out there who want to gain weight and build muscle. And they want to do it fast.
Well there are some important things you need to know if you want to pack on the most muscle weight in the shortest time possible. As a hardgainer, you must follow these directions, or your muscle gains will be slow or nonexistent.
- Eat six meals a day, every day: This may sound like a lot. But Iím not talking about 6 full-course meals here. Iím talking about eating 6 smaller meals throughout the day. You should end up eating every 3 hours.
This will take some planning, but if you want to gain weight fast, then this is essential. You need to continuously feed your muscles to ensure they have the proper nutrients they need to grow.
How much should you eat? Start by using this formula: 18 x (your body weight) = # of calories you should eat in a day. Divide this by 6 meals and youíll know how many calories each of your meals should be if you want to grow.
Your weight gain diet should consist of 30% protein, 40% carbs, and 30% fats. Each meal should follow this rule. If you use this formula you will start putting on weight quickly. But not before you do step number 2Ö
- Lift heavy weights 3 days a week: Weight training is an obvious necessity of putting on muscle mass quickly. But Iím not talking about just any kind of weight training. Iím talking about heavy lifting.
By heavy lifting I mean using weights that you canít perform more than 8-12 reps with. When you get to rep number 8 or 12 your muscles literally fail and you canít physically lift the weight for another rep. Thatís how you know youíre using the right weight.
The 8-12 rep range will spur the greatest muscle growth. You should lift 3 days a week to allow time for your muscles to rest and repair themselves in between workouts. Your muscles grow when they rest, not when youíre in the gym. This brings us to step number three, which is often overlooked.
- Get plenty of rest and avoid cardio: If you have trouble gaining weight and building muscle mass, the last thing you want to do is raise your heart rate and burn more calories throughout the day by doing cardio. Your goal is to eat more calories than you burn, so performing any cardiovascular activity will only mean that you need to eat even more calories throughout the day to get your body to grow.
Getting plenty of rest is also essential. You should aim to get at least 8 hours of sleep each night to allow your muscles to repair and grow. If your keeping up with your weight gain diet, your muscles should have the nutrients they need to grow larger and stronger.
- Track your results: This is where many people drop the ball. You need to track your results every week so you know how youíre progressing. Are you gaining weight? Losing weight? Gaining fat? Youíll never know unless you track it.
I recommend weighing yourself once a week and taking your body fat measurements on the same day, first thing in the morning on an empty stomach. This will give you your true measurements.
If youíre not gaining, you can add 400 calories to your daily diet and weigh in next week. If youíre gaining more body fat than muscle mass, you can cut back your calories by 200 Ė 400 and check your progress again next week.
This overview of how to gain weight and build muscle should give you a good starting point. You should be able to take this information and get to work right away packing on the pounds and shedding your skinny-guy image.
by Jeff Masterson
Jeff Masterson is a muscle-building expert and creator of WeightGainNetwork.com, a website dedicated to showing skinny guys how to gain weight and build muscle fast and naturally.