Are you stuffing your face full of food? Exercising endlessly or none at all or are you consuming supplements in the hopes of gaining weight? If so then I ask you to ditch all the advice people have given you on how to gain weight as well as all the information you've read online, in health and fitness magazines and other forms of literature. With all the conflicting advice circulating around it can be difficult to find credible information on how to gain weight. Don't lose hope as I'll reveal how to gain weight fast using these 5 proven tips.
Write Up A Weight Gain Plan
This weight gain plan is your foundation to your goal of gaining weight as it outlines exactly what needs to be done to gain weight. Without a plan your chances of gaining weight are drastically reduced as you aimlessly try to gain weight with no specific goal in mind. You have to remember that your weight gain plan has the power to motivate you in times of hardships such as procrastination, complacency, self-doubt, laziness and confusion that many skinny girls face when trying to gain weight for the first time.
Your weight gain plan should outline how much weight you would like to gain, a deadline to reinforce the urgency to gain weight quickly, what foods to consume, what exercises to use as well as which days to exercise. If you diligently write up your weight gain plan you would be a lot more focused and motivated to gain weight. So get going and write up your weight gain plan!
Use Resistance Exercises
When it comes to exercises for gaining weight it's crucial to know which exercises are the most effective in gaining weight and building muscle. Besides, a house built by slow-working, ineffective builders will take a very long time compared to hard-working, effective builders. This analogy can be applied to people trying to gain weight as well as those trying to lose weight.
The most effective exercises for building muscle include push ups, pull ups, chin ups, dips, body weight squats, pistol squats and if you have access to a gym; deadlifts, bench press and barbell squats. These exercises recruit multiple muscle groups thereby stimulating a flood of anabolic hormones such as IGF-1, HGH and Testosterone.
Consume Smaller Meals Frequently
Most girls trying to gain weight have a difficult time trying to consume vast amounts of food however there is one trick to overcome this problem. The trick is to consume smaller, nutrient dense foods frequently throughout the day. By consuming smaller meals frequently throughout the day you'll be able to avoid force feeding yourself, bloating and stomach discomfort that is often experienced with larger meals.
Use Supplements Wisely
For those who are using supplements to aid their weight gain one has to understand that supplements are there to supplement your diet and not to replace it. In fact there are no supplements out there which are superior to wholesome foods. However in spite of what I said, supplements do have a place in your diet. However one must choose carefully which supplements they need to take to gain weight as some supplements have side effects. The most effective supplements in my opinion include whey protein and creatine monohydrate for maximizing muscle growth and multivitamins for optimizing health.
Go to Bed Early
Sleeping is often the most overlooked aspect of gaining weight simply because it hardly requires any effort on your behalf. However sleep is crucial to gaining weight in that this is the time when your muscles recover making them stronger and larger in size. Optimally you should be getting around 6 - 8 hours of sleep per night to optimize recovery.
If you don't have that much time in the day then I suggest that you eliminate some time wasting activities such as watching TV, reading and using the computer in order to go to bed early. Interestingly the hours of sleep before midnight are higher in quality than the hours of sleep after midnight. This maybe the reason that people who go to bed early and wake up early are healthier and more successful in life.
With these 5 tips on how to gain weight fast I hope you take these in mind and put them to practice. As an up-and-coming Personal Trainer from the Queensland Academy of Fitness I am dedicated in helping you reach your goal of gaining weight.
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