- Start weight training. Building muscle through weight training will not only convert your extra weight into lean body mass, but it will also stimulate your appetite. Consider these points before you begin:
- The extra muscle will increase the speed of your metabolism, so you'll need to consume more calories to maintain or gain weight.
- During the first month of weight training, you may experience tremendous gains if you are faithful to your schedule. However, also expect this to level off after this initiatory period (known in the bodybuilding world as a plateau). You overcome this by re-evaluating your weight and muscle mass, while altering your diet to include more food and heavier weights.
- When you start a new training routine, you will often experience extreme muscle soreness, called DOMS (Delayed Onset Muscle Soreness).This soreness is completely normal and should not prevent one from keeping to their weight training schedule. It goes away in 3 to 5 days.
- Lift heavy weights for maximum muscle gain. To achieve hypertrophy (or large muscles), you should be lifting weights that are as close as possible to the maximum you can handle .
- The weights should be so heavy that you hit "failure" (or the physical inability to lift again) after 12 or 13 reps.
- Use forced reps. With the assistance of a spotter, you can do 2 or 3 more lifts after the point of failure. Forced reps increase the stress placed on muscle fibers and overload the target muscles, making them work harder than ever. Have your training partner assist you in the last few lifts.
- Up your weight as soon as you need to. If you can do 15 lifts without hitting failure, you need more weight. It's vital that you keep increasing the weight of your lifts so that you can stave off plateauing.
- Supplement your diet with more protein. A protein-rich diet can help you gain mass while you're weight training. Try to eat a meal that's heavy on protein shortly after you finish exercising.
- Don't get your hopes set on gaining weight in one spot by eating more. The way your body distributes fat is largely determined by genetics, and can't be changed by diet alone. If you usually gain weight in your stomach but you want to gain it in your butt, your best bet is to build your gluteal muscles instead of trying to eat more.
- See a doctor. If you can't gain weight in spite of following the above steps, schedule an appointment with your family physician. You may have a medical condition that prevents your body from absorbing fat or building muscle.
- Weigh yourself at the same time each day. Because your weight can fluctuate throughout the day, try to set one time at which you'll step onto the scale. Many people prefer to weigh themselves first thing in the morning, before eating breakfast.
- Avoid binging. Cycles of binging (or overeating) and fasting have been shown to have negative effects on glucose and insulin levels, as well as potentially damaging metabolic processes over a long term . Instead of pigging out at one meal because you want to consume as many calories as possible, try to spread that intake out over the entire day.
Tips
- Note that stress can affect your metabolism.
- If you deal with medical conditions such as depression or diabetes, that might affect your ability to gain weight.
- Drink a lot of water. Being hydrated is very important for your body, especially as your body is undergoing changes.
- Rapid weight gain may cause stretch marks and other skin damage.
- Eating too much of one food can be especially unhealthy. Make sure to balance your food intake with meats, grains, and vegetables.
Copied From, http://www.wikihow.com/Gain-Weight
0 komentar:
Posting Komentar