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In response to this demand, you will build muscle - if, you aren't undereating. During my teen years I did a lot of bodyweight work, along with bench presses and curls. Unfortunately, I used the same weight over and over again, week after week, year after year, and was unable to build any muscle. No one ever told me that the body adapts rather quickly to a certain weight, and that more resistance would be required. I thought that I could magically . We can control how much cardio we do each week. Let's move on to the next step of our journey, and learn . If you have any questions regarding diet and nutrition, please don't hesitate to leave them in the comments section below. This uncertainty is a major part of the problem. If you can't gain weight, something must be done. You are left with 2 choices. Keep doing what you're doing, in this case guessing how many calories you are eating on a daily basis, and hope you gain weight. So, with that said, let's get started. Grab a notebook, computer, an i. Pad, i. Pod or phone. You will need to write down everything you eat and drink this week - no exceptions. If you are not sure of the exact quantities, notate things in a manner that makes sense to you. For example. A fist- side portion of potatoes. Some of this will be guess work, but that's part of the learning process. Don't fret if you feel like this may not yield 1. The point is to start learning about foods, their calorie content, etc. Now, calculate a daily average. How many calories are you eating per day? Is this number lower or higher than you expected? Use this as a starting point: Calories. Add 5. 00 daily calories to the average you calculated above. Protein. Make sure you are eating at least 1. Fats. Make sure at least 2. Carbs. With your protein and fats in place, fill in the rest of your daily calorie intake with quality carbs - fruits, veggies, grains, etc. It is certainly ok to eat more than 1. While studies indicate you may only need 1. Because of this, it's better to eat a little more daily protein, rather than a little less. High protein intake is perfectly safe to those of you without pre- existing kidney issues. Eating more protein can also help to balance out your eating plan, so that you don't have to be so carb reliant. It can be hard to force feed yourself heavy carb meals when you aren't feeling overly hungry. The recommended 2. Fat is calorie dense, holding 9 calories per gram, compared to proteins and carbs which only have 4 calories per gram. It's easier to get in your daily calories if you increase your fat intake. You won't feel as full, because fats are more calorie dense. If you are having a hard time enough enough food, you may want to increase your fat intake as high as 4. This will make reaching your daily calorie goals much easier. Some will consider this rate . You will build a lot of muscle mass, and look great after 2 years. Some of you may prefer to gain weight more rapidly than this. While more rapid weight gain can work for some, usually it's a recipe for fat gain. The human body can only add so much muscle mass per day, week and month. The faster (more aggressive) you push your weight gain, the more likely you are to accrue a higher body fat percentage. This isn't what you want. During this time you are increasing your carb intake, most likely your sodium intake, and your digestive demands. Your body is holding a lot more water. This is not rapid fat gain, so don't panic! After 2 weeks, weight gain will normalize. Weeks 3- 4 will tell the true story. Make these adjustments based on your weight gain during weeks 3- 4: Losing Weight - Code red! Add 7. 50 calories to your daily intake. Ignore what the scale says for the next two weeks, and make new adjustments based on what happens 3- 4 weeks from now. Holding Steady - Add 5. Re- assess your rate of weight gain during weeks 3 and 4, and make any necessary adjustments so that you are gaining approximately 2 pounds of body weight per month. Slow Gain - Add 2. Re- assess your rate of weight gain during weeks 3 and 4, and make any necessary adjustments so that you are gaining approximately 2 pounds of body weight per month. Optimal Gain - Stay the course and don't change a thing! Rapid Gain - If you're gaining weight too quickly, drop your daily calories by 2. While you don't want to eat a ton of junk food, taking in 1. It may actually help you reach your calorie goals. Life is about balance. As long as you are eating mostly whole, nutritionally dense foods, it's ok to add some junk in each day. They are full of good nutrition, cost- effective, calorie dense, and found at every grocery store. A little of each of these foods goes a long way. You can add small servings of these foods to shakes or meals, or use them as snacks in between meals. They add a ton of calories (and flavor) without leaving you feeling overly full. The following shake can be consumed once per day, and contains 1,0. Simply add the ingredients into a blender, blend until smooth, and enjoy. Building muscle is rather simple. It requires: Consistency - Not missing workouts. Consistency plays a major role in making quality gains. Progressive Overload - You must get a lot stronger than you are now. The better your tools (exercises), the better your results. Patience - Gains take years, not weeks. Look 2 years down the road, not 2 weeks. You can make amazing progress in 2 year's time, so dedicate yourself to sticking with a plan. The following 3 step plan is merely one possible way to build muscle. With that said, it's a very effective approach. Combine this plan with enough food, and you will see some very impressive results. Here is an overview of the program: Step 1 - Priming Stage. This is a one month introduction. You will begin with one set per exercise, and after a couple weeks you will move on to 2 sets per exercise. Step 2 - Building Phase. This is a five month phase that will help you maximize your beginner gains. Step 3 - . The last phase of the program, you will continue to use this phase as long as strength gains remain consistent. Push each set for as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your form starts to slip. Weight. Use the same weight for each set of a given exercise. Rep Minimums. During weeks 3- 4, use 2 sets per exercise. Start with a very light weight for each exercise. Get a good feel for exercise form. Add weight when you are able to hit the . |
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