Gaining weight and building muscle can be complex when you're skinny, but there are several ways to get started in your quest to become bigger and stronger. If you have no idea where to start, consider the following tips. As you gain weight and build muscle, remember that it's essential to be healthy simultaneously, so don't neglect proper nutrition and ensure you stay hydrated.
1. Eat more calories than your body burns
A fundamental fact of weight-building is that you can't gain an ounce of muscle unless you eat more calories than your body burns. So if you want to get bulky, you have no choice but to fuel your body with ample calories, which come from foods like whole grains, legumes, nuts and seeds, protein-rich meat, fish, chicken, and vegetables.
2. Balance protein, carbohydrate, and fat in each meal
To gain weight, you must ensure that every meal contains protein and carbohydrates. Carbohydrates are a necessary fuel source; they help your body retain water, so you don't lose as much when you sweat (which can happen if your carbs are too low). Protein is necessary for tissue growth and repair, but remember that it will also provide energy in small amounts. Therefore, you'll want to choose high-quality protein sources like beef, fish, eggs, chicken, turkey and LA Whey Gold. Fat is needed in smaller amounts because of its function in hormone production and other biological processes. Fat won't help with gaining weight on its own; it's best consumed with other macronutrients.
3. Train with heavy weights to increase size
Some say that training with heavy weights is not just important but vital. The heaviness of your weight (with correct form of course!), is directly proportional to how much you'll grow in size. So if you want to get big and are looking for alternatives, maybe it's time to lift those big weights again.
You can increase your strength and power to lift heavy, by taking a super strong muscle builder such as Norateen X which promises to give you unbelievable strength and muscle growth.
4. Add cardio to burn off extra calories and belly fat
Start by adding cardio, even if you're nowhere near your target weight. Cardio will burn some extra calories and belly fat, and it gets you moving in a way that lifting weights does not. Plus, it gives you a mental break from workouts; after a few weeks of focusing on heavy lifting sessions, anything new is a welcome change of pace.
5. Supplements help
Supplements are very effective when used as part of a healthy, balanced diet. If you’re not getting enough protein, vitamins, and minerals from food, your body will have no resources to help absorb nutrients from pills. Your diet is still essential; it supplies your body with vital materials that supplements can't give you alone. Supplements such as Norateen X and Vasculator can get you bulky fast.
6. Longer workouts have higher muscle growth potential
Sometimes you'll hear that short workouts, like 45 minutes or less, are best. While it may seem tempting, science has proven a higher growth potential in longer workouts, even up to 90 minutes. For example, a study showed that people who worked out five days a week and did longer sessions (an hour and a half) gained more than twice as much muscle as those who exercised three times per week.
7. Consistency beats intensity every time
Intensity is excellent, but you will always remain a beginner if you don't put in the consistent effort. Intensity and consistency are both necessary. However, it's better to consistently lift weights than intensely lifting weights every once in a while. This is especially true when starting, as you aren't able to lift nearly as much weight with high-intensity sets.
8. Don’t worry about what others think
That's classic advice. Don't worry about what other people think; you're more likely to get hurt trying to look like someone else than trying something new. And once you take on your new plan, don't put up with people who hurt your self esteem or take you further away from your goals and try to focus on yourself.