How to Gain Muscle and Weight Fast

How to Gain Muscle and Weight Fast! Eight Tips That Help You To Build Muscle Mass

If you are also worried about the size and weight of your muscles, then today I have come up with some important tips that you can increase the size and weight of your muscles. By following these tips, you can gain your size and weight very accurately, without any side effects.

The first thing you need to understand is that what is the body made of? The body is made up of these three things. (1) Muscles (2) bones and (3) blood. Muscles are made from proteins, bones are made from calcium and blood is made from iron. If you want to gain your size and weight, then you have to take (1) protein (2) calcium and (3) iron in abundance. The first thing is protein and whenever you take a protein, keep in mind that its “PDCAAS” score should be -1. If you are a vegetarian you can take Milk, Whey, Casein and Soya. And if you are non-vegetarian you should eat Egg, Fish and Chicken.

You can find the list of all trending fitness products here <<Trending Fitness Products>> that can provide you fit and toned body shape.

Now the question arises how much protein you should eat. The best way to do this is to ask for your weight in kilograms. When you multiply your weight by 1.4 then you will get the same amount of protein you should eat at least. When you multiply it by 1.8, you will get the same amount of protein which you should not take too much.

The second thing is calcium, which makes the bones and a healthy person should take 1000 mg Elemental Calcium in one day. 1000 mg = 1 gram The best source of calcium is toned or double toned Milk. You should drink 700 grams of Milk to take 1000 mg of calcium. The third thing is Iron which makes blood. Fitness is the key to build muscles. You are fit and healthy, then only you can build your muscles.

KNOW MORE

The following chart shows how much Iron should be taken according to age.

1) Males and Females from 7 to 12 months need 11 mg Iron/day.

 
2) Males and Females from 1 to 3 years need 7 mg Iron/day.

 
3) Males and Females from 4 to 8 years need 10 mg Iron/day.

 
4) Males from 14 to 18 years need 11 mg Iron/day.

 
5) Females from 14 to 18 years need 15 mg Iron/day.

 
6) Males from 19 to 51 years need 8 mg Iron/day.

 
7) Females from 19 to 51 years need 18 mg Iron/day.

 
8) Males and Females above 51 years need 8 mg Iron/day

Understand this also that if you do not feel better in study then you should check your hemoglobin. This will definitely get less. If hemoglobin is correct, then your mind will start feeling better in your studies and you will remember whatever you read. Understand this also that we will not get Iron completely from what we usually eat. To meet Iron deficiency, we will have to eat a tablet. Iron's best tablet is found in the government hospital in free.

The fourth thing, if you want to increase your weight, then you should take the full amount of carbohydrates and fats. These things should only be eaten as much as you can digest. If you eat more than you can digest, you will get constipation and once the constipation is done then four days of exercise and diet will be lost.

If you want you never have constipation then you should drink enough amount of water. To know the sufficient quantity, first you should see how much your weight is, and then take 5% of it and it is as much water as it is enough for you. The best way to avoid constipation is to eat plenty of fibers.

Understand this thing as well that we eat regularly which is fibre in the food but not as much as we want and therefore you can take 10 gm of Isabgol with milk or 4-5 Figs for every day to take enough quantity of fiber. Understand this also that in order to make size and weight gain, fiber in your diet is as important as protein, iron and calcium.

KNOW MORE

Three exercises are done to increase size and weight. 

(1) Bench Press (2) Dead Lift and (3) Squats. You need to practice these three exercises. Deadlifts are the best exercise to be done in the gym. The reason is that every muscle of your body exercises its full strength while doing deadlifts.

You should always use heavy weights to increase size and weight. The reason for this is that while raising heavy weights, your pituitary gland releases growth hormones. When your pituitary gland grows hormone, then your growth is very fast. By seeing the way your growth will increase, people will feel that you take steroids.

If you want to increase your size and weight then you should not exercise more than 45 minutes. There should be more than 5 sets of each exercise. The first set should be raised with the lightest weight. After this, you can raise the double weight. To increase the size and weight, the more necessary exercise, the same is the rest. This is the reason why it should not be exercised more than three days in a week. Whenever you exercise, always do on the alternate basis i.e. on the day you do not go to the gym, you should do a lot of stretching exercises. The advantage of stretching is that it gives flexibility in your body and the second benefit is that the pain that occurs in your body due to exercise gets relief. The chart below is a daily exercise plan. You can make your chart accordingly.

Monday                      exercise

Tuesday                      rest

Wednesday                 exercise

Thursday                     rest

Friday                         exercise

Saturday                      rest

Sunday                        rest

Follow the chart below for the exercise plan.

Monday                      deadlifts

Tuesday                       rest

Wednesday                 squats

Thursday                     rest

Friday                         bench press

Saturday                      rest

Sunday                        rest

On the day you rest, you can do stretching for 45 minutes. After taking rest on Saturday and Sunday, your Body will be completely fresh on Monday and this is the reason you should do the toughest exercise on Monday. That's why you should do Deadlifts on Monday. Make as many as 5 sets of Deadlifts. After that, you can go home

Then you follow this pattern on Wednesday. After setting 5 sets of squats, you can go home and after resting one day follow the same pattern on Friday. Always take care of this thing when you set the last and heaviest set then you should do this set on the machine.

If you want to increase your size and weight very fast then it is very important that whatever nutrients you eat, they are fully absorbed in your body. For this, you should eat 10 gm Triphala every day. This will benefit you that your liver and kidney will work perfectly, due to which you will feel hungry and whatever you eat will absorb completely in the body. Triphala is an Ayurvedic combination and does not have any side effects.

Follow all the tips above and you can become the owner of an attractive personality by gaining your size and muscle.