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Introduction
I get a lot of e-mails and phone calls from customers
seeking guidance on how to gain weight. In this article I'll
give an overview of how to go about gaining weight quickly
and effectively without having to take out a second mortgage.
If followed correctly with discipline & hard work, most
should be able to put on a good 20lbs in short order. Let's
get to it.
Eat, Eat, Eat
Eating is the first and most important factor that is
needed for proper weight gain. It's simple - you need
to eat more calories than you burn. This does not mean
eating anything and everything that is not nailed down.
Carefully plan your meals with foods that will help you
gain lean mass, not fat. I suggest 6 meals. Breakfast,
lunch, dinner, and three other small meals scheduled throughout
the day. The goal is to eat every 2.5 to 3 hours.
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Focus on foods such as steak, chicken, fruit, milk, vegetables,
cheese and assorted types of nuts. It's recommended to eat
4 - 6 pieces of fresh fruit a day, and at least four tall
glasses of milk. Milk is a great, cheap protein source - take
advantage of it. A sample snack meal would be a glass of milk,
an apple, and a hand full of peanuts.
Take time to lay out a meal plan. What you eat is the most
important ingredient in a successful weight gain program.
Lifting
As stated, proper eating is of up most importance
when attempting to gain weight, but if you do not lift weights,
all that gained weight will be fat - not muscle.
When trying to gain weight, I suggest working out three times
a week. You need to lift hard and then recover for the next
workout. Focus on the big exercises such as squats, deadlifts,
bent-over rows, chin-ups, bench press, & military press.
These are the exercises that will turn those extra calories
into muscle. You are not going to gain much by doing lateral
raises and step-ups every workout. You need the multiple-joint
lifts that will shock your system and stimulate your body
into growth. Focus on getting strong by adding a small amount
of weight each workout. If you focus on strength, size will
follow. Case in point, look around at your local gym - the
strongest guys are also the biggest.
Supplements?
To gain weight, you do not NEED Supplements , but
they will help you gain the weight quicker. That's what they
are, supplements to an already good diet and training program.
Think of supplements as the finishing touch.
I suggest only two supplements for those wishing to gain weight.
The first being N-Large
2 . The way N-Large
2 will help is by giving you a large quantity of calories
in one small serving. These will provide you with at least
600 calories in one easy shake and are especially great for
students who do not have time for breakfast, or snacks in
between classes. Just mix one of these shakes with water or
fruit juice and gulp it down in a just a couple of minutes.
It's easy to mix, contains 620 calories per serving, and is
very cost effective.
The second product would be AST
Sports Science Creatine Monohydrate. Most people gain
5 - 7lbs in the first two weeks of creatine use. If you are
interested in quick weight gain, and increased energy for
your workouts, creatine is definitely worth a go.
How Much Will I Gain?
First, I feel I must cite the obligatory disclaimer
of "everyone's body responds in different ways, so it
varies". That said, if you do eat well, lift hard and
use your supplements properly, you can expect to gain about
10-15lbs within a month.
By Josh Eter
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