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By Anthony Ellis
There are a couple of reasons why most people fail in their
attempt to gain more muscle mass:
A. Improper diet.
Most people are not eating enough protein and eating too many
simple carbs.
They are not stressing their muscles during each workout. You
don't have to kill yourself, but you must subject your body to
out of the ordinary stress each workout to grow muscle.
B. They lack consistency.
They do not stay focused throughout the entire 12-week period.
If they don't see results immediately, they get discouraged
and
quit. You have got to stick with your plan. No program will
work
for you if you are not consistent.
To get results, you have to be willing to do whatever it
takes,
and work as hard as necessary and you have to be consistent.
Your body responds to consistency. Sometimes it may get to the
point of obsession, but it has to be that way for you to reach
your goal.
Here's some basic information and things you should be doing
to
help you bulk up:
1. To gain weight you must eat more calories than your body
burns off, so EAT MORE!!!!!! The most important thing that I
cannot over stress is that you need to eat to gain weight. You
need to eat like you've never eaten before. (but not junk food
like donuts and chips or candy).
Start eating six meals per day (space them out to about once
every 3 hours).
2. Increase your protein intake and reduce your simple
carbohydrate intake. Without protein your body cannot build
new
muscle
3. Keep your workouts under one hour. Short and intense!
4. Concentrate on free weight exercises that work the large
muscle groups. The best weight training exercises for building
mass are the simple ones. For mass, stick with compound free
weight exercises like squats, deadlifts, bench presses,
barbell
rows, pull ups and bar dips.
5. Use heavy weights and low reps, rest 3 minutes between each
set.
6. Do only 2-3 exercises per body part.
7. Split your workout. Since you have a very high metabolism
like me, you need to train with more intensity, but less
frequently.
Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest
8. Increase you water intake. A good formula for this is to
multiply your bodyweight by .66 to get the required number of
ounces per day.
9. Use nutritional supplements. If you can't afford too many
products, just stick with the basics; like whey protein. If
you
can't afford whey protein the next best thing is egg whites.
About The Author: Fitness consultant Anthony Ellis was the
classic skinny guy. After almost giving up on his dream to
actually wear a pair of pants without a belt, he learned the
proper way to eat and weight train exclusively for building
muscle. He has gained over 60 lbs in of muscle, naturally.
Learn more at www.musclegaintips.com
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