Tips on How to Gain Muscle

Here are some basic muscle gaining tips.

1) Diet: eat clean. To gain muscle and a minimum amount of fat, you need to eat a good lean quality protein source. About 1 – 2 grams per pound of lean body weight must be divided over 5 – 6 meals per day.

Carbohydrates: Complex fibrous carbs in the form of fresh vegetables are best for gaining lean weight. Potatoes and other starches should be eaten early in the day so they can be burned off while you’re active, preferably as a post workout meal.

Good fats need to be taken in at each meal: olive oil, flax oil, Udos essential oils or fish oils. Eating wild-caught salmon 2 or 3 times a week is a good way to get your fish oils.

Always remember that whatever meal you have, it must contain good fats, carbohydrates and protein. Stay away from sugars. If you have to take them, then eat them in the form of whole fruit early in the day.

Nutritional calories are best taken from food sources rather than liquid ones.

Make water your main drink, and drink enough each day. Here’s a simple rule of thumb to determine your basic water needs. Divide your body weight in half and turn that figure into ounces. That is the figure you need to start with, you may need more if you are really active. Example: you weigh 100 lbs. 100 / 2 = 50 ounces of water.

Protein shakes with fruits and vegetables are some exceptions to those mentioned above.

These can be great snacks, post workout meals or even meal replacements when made with the right ingrediants. Precision nutrition has a whole section on these types of shakes with a lot of recipes and they are categorized as either anytime or post workout shakes.

You will need to determine your caloric needs to maintain your present mass, and then add about 15% – 20% more calories to that to increase your weight and gain muscle.

Muscle gaining tips for exercise:

Go for the big compound lifts to get your body to burn more calories. These would be: Clean and jerks, squats, deadlifts, squat presses, benches; flat and incline, dips and pull-ups. Make sure that your big lifts are already done before moving on to your isolated lifts.As far as reps go, vary it. Some days go for strength with heavier weight and lower reps. Other days go for more reps with a lighter weight. Keep the intensity high always, and you need to be flirting with failure on every working set. I like to do one warm up set and 3 – 4 working sets.

Get in get your workout done, if you’re spending more than an hour you are doing too much and/or you are not working intensely enough. Not training enough can equate as much damage as overtraining. Remember that training provides the stimulus to get the muscle to recover and grow. During rest, the muscle actually recovers and grows. So get your 8 hours of sleep in and don’t overtrain.

So, all in all, the tips on how to gain muscles are:

1) Eat clean and get enough lean protein.

2) Exercise intensely enough to stimulate the muscle to grow without injuring yourself

3) Allow your muscles to recover and grow by getting enough sleep or rest.

4) Rinse and repeat. KISS (keep it simple, stupid)

Catch Great Bargains On eBay

New Fitness Thigh & Ab Workout Exercise Home Equipment US $4.99 (0 Bid) Auction Ends: Friday Mar-12-2010 8:56:54 PST   | Watch this Item

TRIMLINE TREADMILL cardio equipment exercise inclines US $295.00 (0 Bid) Auction Ends: Friday Mar-12-2010 10:35:38 PST   | Watch this Item

Portable Exercise Equipment..Max Tension With User Book US $61.95 Auction Ends: Friday Mar-12-2010 12:01:26 PST   | Watch this Item

Home Gym Exercise Fitness Equipment Firm Body & DVD US $16.00 (1 Bid) Auction Ends: Friday Mar-12-2010 13:06:11 PST   | Watch this Item

Bally Total Fitness Thigh Toner Gym Exercise Equipment US $5.79 (1 Bid) Auction Ends: Friday Mar-12-2010 14:20:51 PST   | Watch this Item

New Bally Twist Board Gym Exercise Fitness Equipment US $0.99 Auction Ends: Friday Mar-12-2010 15:55:24 PST   | Watch this Item

Exercise & Fitness Equipment Gym Inventory Software US $29.95 Auction Ends: Friday Mar-12-2010 16:48:00 PST   | Watch this Item

40LB WEIGHT VEST EXERCISE EQUIPMENT ATHLETIC WEIGHTED US $41.00 (15 Bids) Auction Ends: Friday Mar-12-2010 17:00:39 PST   | Watch this Item

Share and Enjoy:

• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 

Technorati Tags: build muscle, burn calories, burn fat, Caloric Needs, Fish Oils, Flax Oil, Food Sources, fruits and vegetables, gain muscle, Good Fats, Grams Per Pound, Ingrediants, Jerks, Lean Body Weight, Lean Weight, Meal Replacements, muscle gaining tips, Post Workout Meal, Protein Source, Quality Protein, Rule Of Thumb, squats, Starches, Water Needs

Related Products:

• 

Tags: build muscle, burn calories, burn fat, Caloric Needs, Fish Oils, Flax Oil, Food Sources, fruits and vegetables, gain muscle, Good Fats, Grams Per Pound, Ingrediants, Jerks, Lean Body Weight, Lean Weight, Meal Replacements, muscle gaining tips, Post Workout Meal, Protein Source, Quality Protein, Rule Of Thumb, squats, Starches, Water Needs

Related posts

• Gain Muscle Weight With These Tips (0)
• How To Build Muscle Quick With Less Work (0)
• How To Build Lean Muscle (0)
• Here is How to Build Muscle and Lose Weight (0)
• Hardgainers Guide On How To Build Muscle And Diet (0)

Like this post? Subscribe to my RSS feed and get loads more!

Disclaimer: Some of the links found in this post and other related posts may be my affiliate links. If you click on one of my affiliate links and purchase the product, I will make a commission for recommending the product. While I may not own the product myself, I will never recommend something that I don't believe in.