Weight training is vital to gaining body and muscle mass fast. According to the McKinley Health Center, weight training helps build the muscles so they will break down and rebuild themselves larger if they are fed with the proper nutrition. You need to eat more calories than your recommended daily amount of calories to gain any mass. You can also gain body mass by consuming healthy foods, such as chicken and fish, which contain less fat and a lot of protein. Eat other healthy foods such as whole grains found in breads, pastas and rice, which will give a lot of energy without any added sugars.
Step 1
Lift heavier weights with a lower amount of repetitions. Lifts weights that are appropriately heavy for you so you should only be able to do four to eight repetitions for three separate sets. Increase total weight of the weights you lift by five to ten pounds once you are able to successfully do eight repetitions for three sets.(reference 3)
Step 2
Eat more food that is unprocessed and healthy in large quantities. The McKinley Wellness Center says that eating an extra 250 to 500 calories a day will cause you to gain a half a pound to one pound a week. (reference 3) Eat foods such as nuts, raisins and protein smoothies which have nutrient densities to increase body mass faster.
Step 3
Avoid doing cardio work each week. Limit yourself to doing short bursts of sprints only two times a week. Cardio can burn a lot of calories at one time and cause you to make body and muscle gains much slower.
Step 4
Rest your body every time you work your muscles. Rest is often overlooked when building mass. Your body and muscles cannot regrow larger without the proper rest in between workouts.
Step 5
Take a multivitamin once a day to make sure you are getting all of your daily recommended vitamins and minerals.The Food and Drug Administration says you should eat a multi vitamin that contains vitamins A,C, D, E, K, B-complex, calcium, potassium, fiber and magnesium. Exercising depletes the body of nutrients, and a multivitamin will help replace the nutrients you lose throughout the day. (reference 4)
Tips and Warnings
- Be consistent with your workouts and diet to gain body and muscle mass fast. You will only make minimal gains being inconsistent with your body mass increasing program. Drink plenty of water to make sure your muscles stay hydrated during your workout sessions.
- Consult your doctor before starting any new exercise or diet program.
Things You'll Need
- Weights
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