Gaining mass, takes the same dedication and discipline as losing weight. Of course, the regimen involved with packing on extra pounds is completely different. By following the right game plan, you will feel more confident with your size and also improve your performance if you play a sport where being bigger is beneficial.
Increase Calories
When you are in energy balance, you are eating enough calories to maintain your weight. When you want to increase your mass, you have to eat more than you currently do. Instead of getting these additional calories from unhealthy foods, stick with calorie-dense, high-nutrient foods. Lean meats, low-fat dairy, nuts, seeds, starchy vegetables, dried fruit, beans and whole grains are examples. Increase your daily intake by 500 calories.
Increase Meal Frequency
The last thing you want to do is wait several hours between meals. If you try to get your increased calorie amounts by cramming them into two or three meals, you are going to feel overwhelmed. To make it easy on yourself, eat every two to three hours throughout the day. This will also keep a continuous stream of nutrients going to your muscles. Eat meals that contain a portion of protein and complex carbs. A tuna sandwich on a whole wheat bun with lettuce and tomato is one meal example.
Drink Healthy Calorie Beverages
In between meals, consume beverages that are high in calories. This doesn't mean soda pop, dessert coffees and sweetened teas. Instead, drink beverages with healthy calories like nectars, fruit juice, low-fat milk and soy milk.
Perform Multi-Joint Exercises
Multi-joint, or compound, exercises are superior to isolation exercises when you want to gain mass. They involve more than one muscle group at a time, while isolation exercises only target one. This in turn forces you to recruit more muscle fibers and gain more mass. Perform exercises like bench presses, military presses, pull-ups, dips, twist curls, lunges and deadlifts and work out every three days.
Lift Heavy Weights
To ensure you fully tax your muscles, lift the heaviest weights you can handle with your exercises. When working out, aim for 8 to 12 reps and have a spotter on hand to assist you.
Keep Cardio Minimal
Cardiovascular exercise burns calories. If you are trying to gain mass, long hours on a treadmill will prevent this from happening. According to the American College of Sports Medicine, 30 minutes of cardio will help you maintain health and reduce your risk for chronic disease. To reap the benefits of cardio, but not sabotage your mass building efforts, stick with this recommendation and work out at no more than a moderate intensity. Three to four days of walking or riding a bike is sufficient.
Get Enough Sleep
When you lift weights, you damage muscle fibers. When they rebuild, you get bigger and stringer. The main part of this recovery takes place when you are sleeping. It is during sleep that muscle-building hormones are being released and your muscles are actually growing. According to the Centers for Disease Control and Prevention, adults need seven to nine hours of sleep a night. If you want to gain mass, make sure to meet these guidelines.
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