Gaining healthy weight with the addition of muscle takes time and dedication. Building lean muscle mass can only be accomplished through regular weight training coupled with a caloric increase, including adequate protein to supply the amino-acid building blocks for new lean tissue. A muscle must be exercised at 60 to 80 percent of its capacity several times a week to increase its size and strength, according to "Advanced Fitness Assessment and Exercise Prescription." The addition of one pound of muscle requires about 2,500 extra calories.
Step 1
Establish a workout routine and design a high-calorie, well-balanced diet plan. According to "Advanced Fitness Assessment and Exercise Prescription," 60 to 65 percent of your total caloric intake should be derived from carbohydrates, 12 to 15 percent from protein and 23 to 25 percent from fat. Also, incorporate healthy snacks such as dried fruits and nuts in between meals.
Step 2
Maximize muscle development and improve overall body composition through a high-volume resistance training program. The intensity should be three sets or more, 70 to 75 percent of your 1-rep max (1-RM) or 10 to 12 RM for an hour or more, five to six days a week. This will ensure that weight gain is due to increases in lean body tissues rather than fat.
Step 3
Eat regularly and increase dietary protein intake by 1.2 to 1.6 g per kg or 2.2 lbs. of body weight. Opt for lean proteins such as fish, chicken, egg whites and skim milk. Sources of carbohydrates should be whole grains, beans and high fiber fruit and vegetables.
Step 4
Supplement with branched-chain amino acids, or BCAAs, which are the most critical amino acids for building muscle and preventing your body from utilizing muscle for fuel during high-intensity training sessions. Consume 5 to 10 g of BCAAs in protein shakes before your workout to boost muscle growth.
Step 5
Avoid consuming high-fat foods, soda and processed foods. Not only will this ensure that your body has the proper fuel during training sessions, but less fat and sugar in your diet means less storage of fat and pounds gained from fat.
Tips and Warnings
- Start using a journal to record caloric intake and exercise. Novice lifters should start slowly, reducing the number of exercises for each muscle group.
References
- "Total Nutrition: The Only Guide You'll Ever Need"; Victor Herbert, Genell Subak-Sharpe;1995
- "Advanced Fitness Assessment and Exercise Prescription"; Vivian Heyward; 2006
- Bodybuilding.com: Amino Ammo
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