Being skinny may not have the same physical impact as being overweight, but it can still cause the same type of emotional distress. This especially holds true when you walk out onto a beach in your swim trunks. Reverse this dilemma by making changes to your diet and visiting the gym on a regular basis.
Additional Calories
Putting on weight is the complete opposite of lowering weight. In this case, you want to add calories to your diet. To do this in an organized fashion, first find out your current daily average. Keep track of your daily intake of food and liquid calories for five days, add the totals together and divide by five. Once you have done that, add another 500 calories to this number. For help with your tracking, utilize an online resource like The Daily Plate.
Muscle Building Foods
Cakes, cookies, wings, ribs, meatball hoagies, deep fried onions and potato chips are not muscle building foods. They are empty calorie foods high in fat, sodium, sugar and preservatives. If you eat these, you might gain some weight, but it will be unhealthy weight in the form of fat. Instead, choose foods that are quality sources of protein, carbs and fat. Protein helps repair muscle, carbs give you energy and essential fats help boost testosterone, which is a muscle building hormone. Include foods like eggs, nuts, seeds, oils, whole grains, fruits, vegetables, low-fat dairy, chicken breasts, lean beef and venison.
Frequent Meals
Eating frequently will keep your muscles supplied with nutrients and your body supplied with fuel. It will also make it easier to meet your increased calorie demands. Eat meals every two to three hours throughout the day and balance them with complex carbs and protein. A baked chicken breast with steamed broccoli and quinoa is a balanced meal.
Smoothies
Smoothies are drinks that combine a number of ingredients, such as milk; soy milk; fresh and frozen fruit; yogurt; nut butters and seeds. Mix up a smoothie at home with any of these ingredients to make yourself a quick, healthy high-calorie meal. If you are out running errands, keep your eyes open for a smoothie shop. There are a number of places dedicated to making smoothies.
Multijoint Exercises
Exercise selection is important when you want to build muscle quickly. Although isolation exercises like biceps curls, triceps kickbacks and lateral raises are effective, they get trumped by multijoint exercises when it comes to putting on mass. These involve more than one muscle at a time and they recruit a high amount of muscle fibers. The end result is a fast gain in size. Perform exercises like bench presses, push presses, bent-over rows, dips, lunges and deadlifts. When doing your exercises, use the heaviest weights you can handle and work out with a spotter for assistance.
Sleep
When you are sleeping, your muscles are getting repaired and rebuilt due to the release of key hormones. If you stay up late and deprive yourself of sleep, you are not going to take advantage of this. Typically, adults need seven to nine hours of sleep a night according to the Centers for Disease Control. If you want to pack on muscle quickly, make sure to retire at a decent hour.
Member Comments