Top 5 Ways to Gain Weight and Put on Muscle Fast

While most people are looking to lose weight, there are many who are trying to do just the opposite.  Believe it or not, this is not an easy task but there a few tricks that you can adopt to help increase your size and muscle a little easier. 

The first and most important thing that you should do is overeat.  Start keeping track of what you eat and make sure that you are eating roughly 500 calories at each sitting.  With a minimum of 6 meals a day, this should create enough of a surplus to help provide your body with all the nutrients it needs to grow bigger.

Protein needs are an important factor to consider when trying to gain weight and eating more calories.  The better the make-up of all of the extra calories you will be consuming, the leaner you will look in the end.  So make sure that you are consuming at least 0.8grams of protein for every pound of body weight.  If you weigh 170lbs for example, then you would need  approximately 136 grams of protein a day (170 x 0.8). 

Also, do not be shy to eat some extra "good" fats.  Some food items such as nuts, seeds or certain oils have a high concentration of fat but this fat will play a major role in your weight gaining aspirations.  Plus, by incorporating some of these items in your diet, you will not have to eat such huge quantities of food as they are very high in calories and will help you reach your caloric goal faster.

If you want to be heavier, you will have to train heavier.  Exercise is the best way to stimulate weight gain.  Once the exercise session is complete, your body begins the repair process and this is when you build new muscle tissue, a crucial component of the growth and development process.  Aim for a repetition range of 6-8 and use as much as you can while remaining in this repetition zone.

The best way to gauge your muscle gaining success is with a clearly detailed plan in place. First, set yourself up on a meal plan to help you track your progress and maximize results. Then, find  a training program that is customized to you and your weight gaining needs. That way you can accurately increase your resistance each week to ensure a positive training stimulus is achieved.

Marc Lavender - Personal Trainer one80.com one80.com