How To Gain Weight Fast - The Basics | How To Get Muscles  

To build muscle mass you need to know how to gain weight fast without it turning to fat.  That means you need to create good nutritional habits.  You need to find foods that you enjoy and want to eat, and make the most of them. You need the proper balance of carbs, protein and fats for your body and what you want to achieve.  You need to know how to measure portions, and plan your meals carefully so you never have to think about what to eat.  You should spend time planning meals that you’ll enjoy.  To gain weight fast you need to eat mostly protein and complex carbs, with some vegetables and fruit as well.  With a little planning you can create meals that are interesting and tasty, as well as healthy.  One of the best things about having your meals planned is that you just grab it and eat when you’re ready. The less time you have to spend thinking about “what am I going to eat,” the more likely you are to eat right.

Researchers into how to gain weight fast and how to lose weight have proved that keeping a log of everything you eat or drink is really helpful.  Hardgainers know from experience that it also helps in gaining mass and building muscle.  Even if you just want to shape up to look good, diet is critical. With a diet log you will spot instantly if your eating habits are slipping, and you can go back and look at your workout logs and measurements, and see what you were eating when you were really building mass.  Just repeat what works, and catch yourself when you’re sliding into something that simply doesn’t work, so you can go back to eating well.

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You don’t need a dietitian or to go to classes to learn about good nutrition.  You can learn most of what you need simply by reading the labels on your food, and avoiding anything that is high in fat, sugar or sodium.  You can also read a few articles on nutrition to find out how to gain weight fast and build muscle mass. The simple fact is, if you’re eating enough protein and complex carbs, you won’t crave bad foods, and just by reading labels, you can buy products that you know are good for your body.

To lose weight, you need to reduce your calorie intake. The opposite is true if you want to build good muscle mass and gain weight, you have to take in more calories in the form of healthful foods, but that alone won’t help you get muscles.  You need to work out effectively to turn that new energy into muscle and not fat.  When you take in enough protein and complex carbs, and work out enough, you will find yourself building healthy, muscular mass and dropping fat.

Meals made up of one food group are not good. You need something of everything at each meal. The best diet is not made up of all protein or all carbs, or all anything. Some of these fad diets work for some people for a little while but long term, they do damage. The best thing you can do is balance carbs and protein, and include plenty of fresh vegetables for fiber, along with healthy, essential fats – yes you do need fats. Your body needs many different nutrients, and the best thing you can do is provide those nutrients in a variety and mixture that works for you and that you will stick with. You’ll be able to track that from your diet log.

When people ask me how to gain weight fast, one of the questions that comes up most is “how many meals a day should I eat?”  Some bodybuilders eat three meals a day, some swear by the six-meal-a-day plan, and one reason for this is blood sugar.  If you are eating only three times a day and then snacking in between your blood sugar is probably not staying constant.  Keeping your blood sugar stablised throughout the day is an important factor in making sure that you are eating properly.  When your body thinks it is starving, it acts accordingly, and you’re likely to eat something you shouldn’t when your blood sugar is low.  It’s also just not good for your body to have peaks and troughs in your blood sugar, so if you are looking to seriously gain muscle fast the best idea is to have six small meals spaced out evenly through the day.  If you find this difficult, then have prepared healthy snacks ready.  If you are working out to look good rather than serious bodybuilding then three meals plus healthy snacks would be better.

The next article in this series on how to gain weight fast will look at the different food groups and what you should be looking for.

Technorati Tags: Bodybuilding, healthy eating, how to gain muscle fast, how to gain weight fast, How To Get Muscles, muscles

Tags: Bodybuilding, healthy eating, how to gain muscle fast, how to gain weight fast, How To Get Muscles, muscles

This entry was posted on Thursday, August 20th, 2009 at 2:36 pm and is filed under How To Get Muscles. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site. Edit this entry.