Maintaining a healthy weight is an important part of staying in good physical condition. While many people are concerned about being overweight, being underweight is also unhealthy. If you are too thin, your muscles may become weak and easily fatigued. The best way to put on some pounds and strengthen weak muscles is to eat the right diet and adopt a regular strength training routine.
Strength Training Exercises
Strength training is one of the most effective ways to add muscle mass. Strength training involves using the resistance provided by free weights, weight machines or your own body weight to build strength in your muscles. Choose an amount of weight that is light enough for you to lift comfortably, yet heavy enough to tire your muscles out. Start by lifting sets of 12 to 15 repetitions. As your muscles grow stronger, you can gradually increase the amount of weight you use and the number of repetitions.
Weight Gain Diet
Keep in mind that trying to gain weight is not a green light to go on a junk food binge. While eating a diet high in sugar and fat can pack on some extra pounds, excessive fat and sugar consumption can also cause potentially dangerous health problems, such as high cholesterol. The healthiest and most effective way to gain weight is to combine a nutritious, high-calorie diet with a regular weekly strength training regimen. Drugs.com recommends eating high-calorie foods like fruits, cereals and breads. Adding protein to your diet can also help you gain weight. Protein plays an important role in maintaining strong muscles. Good sources of protein include peanuts, eggs, beans and poultry.
Time Frame
The exact amount of time it takes to gain weight and build muscle varies by individual. The best way to get the results you want is to be persistent and have patience. Even though you will not bulk up overnight, you won't necessarily have to wait forever. According to MayoClinic.com, if you lift weights for 20 to 30 minutes a couple of times a week, you should start noticing an increase in muscle strength after just a few weeks.
Warning
Always follow the proper safety protocol when performing strength training exercises such as weight lifting. Lifting weights that are too heavy can injure your muscles. If you are not sure how much weight is safe for your body, seek the advice of a personal trainer or ask your doctor. Always use weight machines according to the safety instructions provided by the manufacturer. Improper use of this equipment can cause you to get hurt. It is also important to begin each strength training session with a mild five-minute warm-up and to end each session with a short cooldown. Warm-up and cooldown exercises help to minimize soreness and prevent muscle strain.
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