For many thin men around the world, gaining weight without using illegal steroids has been the challenge. Some people are naturally thin, which means their genetic makeup is such that the body burns more calories than others. The basic method of weight gain is eating more calories than your body burns. 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 that allows the body to absorb more nutrients from food by increasing the level of certain hormones and increasing muscle mass.
There are many erroneous beliefs and theories about building muscle. The type of food consumed is an important factor that determines the type of weight gain, whether it is muscle mass or mere accumulation of fat. Some types of calories are not equal to each other to gain muscle, because most processed junk food contains empty calories, totally nutrition less. These foods promote accelerated fat storage, and do not provide the body the right nutrients for muscle gain. High quality protein, which the body breaks down into amino acids, should be the centerpiece of every meal. Intense exercise increases demand for amino acids, which support muscle repair and growth.
Another factor is the selection of right type of weight training. Resistance exercises help with muscle growth. While aerobic exercises can result in weight loss. For maximum muscle gain, the focus of your workouts should consist of free weight exercises, rather than machines or bodyweight exercises. To get a workout very effective, it must stimulate as many muscle fibers as possible, and machines do not do this. Main reason for it is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles which assist main muscle in performing a complex lift.
The results of weight training can vary from person to person, and usually depends on your consistency and commitment to their program. You must have the patience and motivation for the creation of a body with a steady 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 weights, like barbells and dumbbells, machines that use cables or pulleys to help lift the weight and bodyweight exercises like pull-ups or dips. The more stabilizers and synergists you work, the more muscle fibers stimulated. Exercises that work large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. The compound exercises should be the basis of any weight training program because they stimulate the most muscle in the shortest possible time. Free weight exercises like the dumbbell press or squat put a lot of stress on supporting muscle groups. You get fatigued faster and not are able to lift as much weight as it did in the machine. However, you will gain more muscle, become stronger very quickly and have a true measure of his strength.
If you use the machines in your program, to be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should start with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing the weight levels, they must work in the knowledge of the proper form and execution of each.
The following are some proven basic exercises to promote muscle and strength gain unlike any other exercise.
Bench Presses: works chest, shoulders, triceps
Overhead Presses – shoulders, triceps
Pull-Ups/Barbell Rows – back, biceps
Squats – legs, lower back
Dead Lifting – legs, back, shoulders
Bar Dips – shoulders, chest, arms
To build mass, you must weight train with heavy weights. Consider a heavy weight that should only be able to make a maximum of 4-8 reps before your muscles are not temporary. A weight is considered “light” if you can do over 15 reps before muscle fatigue sets in. Heavy weights stimulate more muscle fibers than lighter weights which result in greater muscle growth.
Heavyweight training puts a huge strain on your body, so adequate rest and recovery after your workouts is essential.
Eating guidelines for building muscle:
A diet high in protein is an inevitable part of any program of weight training, especially proteins derived from animal sources. Proteins that need to be concerned with is found in the serum, casein (cottage cheese), eggs, beef, poultry and fish. Soy protein, tofu and tofu are some alternatives. Eating the right amount of food is always going to force your body to grow beyond what you may think possible. The diet should also contain adequate amounts of carbohydrates (potatoes, sweet potatoes, yams, oatmeal, and cream of wheat, cream of rice, rice, beans, bread, pasta, cereals) and fat. Green leafy vegetables and fruits should also 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 every meal. To allow your body to assimilate and use effectively all the calories you eat, you have to reduce meal size and increase your meal frequency. Division of the calories in smaller, more frequent portions enables food absorption and utilization of nutrients.
During the past 20 years has seen great advances in scientific understanding of the role of nutrition in health and physical performance. Studies show that adequate dietary carbohydrate should be ingested (55-60% of total energy consumption) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction of circulating testosterone. So the balance between proteins, carbohydrates and fat should be maintained.
So the focus on weight gain programs must be in two components, lifting heavy weights, which will stimulate the most muscle fibers. Your body responds to this stimulus by increasing your muscle mass and secondly eat more calories than your body is used. When you overload your system with plenty of protein and fats, your body has no choice but to gain weight.
A program to gain mass is not complete without the appropriate measures to monitor progress. Without it, I do not know exactly how your body’s response to your diet and training routine. Just looking in the mirror and guessing is not acceptable. If you want to start getting good results, you should develop your habit of accurately tracking the progress. This also provides the motivation to continue the program of weight gain and progression. So despite having a very thin body type, and have not been able to gain weight, no matter what you try, you certainly will succeed with a planned and weight gain.
Katie Smith is the enthusiastic woman. She loves writing about health and lifestyle on Reviewmoon.