If you're struggling to gain some weight and build muscle mass even though you've been eating large meals of healthy foods, then it's time to shake things up. I'll show some simple ways to get your calorie intake up to the point where, with some sensible weight training, your body will be forced to pack on a lot of good weight - and fast too.
The following 3 tips will have you gaining weight in no time flat:
1. Re-evaluate what 'healthy foods' really means
To someone with your bodytype, is what I mean. If you're eating a lot of high fiber, low-GI and high protein foods, then good for you. You're on the right track. However, if your diet has mostly low fat options, then you're never going to get enough calories to beat your fast metabolism. Even worse, your testosterone production is not going to be optimal to support weight gain in the form of dense muscle.
What to do? Eat more whole eggs, red meat, dark meat poultry portions, etc. When you eat salads, use a dressing that contains olive oil. Use butter on your warm veggies. You get the picture...
2. Supercharge your liquid meals.
Your big-boned comrade that can afford to lose some fat should mix his protein shakes with water or skim milk. Not you. You should use whole milk. And if that doesn't help, add whipping cream in place of some of the milk. Not only will your shakes taste a whole lot better, you'll also get a ton more calories. Much more than if you tried to forcefeed yourself more solid food, which is not always possible.
3. Minimize cardiovascular exercise
If you must do cardio, then do very little - and choose the right type. Long, slow cardio will just make you more catabolic than you naturally are. Bye bye muscle. Rather do interval training, and then only very short sessions - 15 minutes max. You don't need cardio if you're hitting the weights as hard as you should be.
4. Choose an appropriate mass building system
Those workouts in the bodybuilding mags? Trash. As are most books and ebooks on the market. And so are the diets they recommend. Those 'diets' are just built around selling you 'magic' supplements that don't work.
Go to my blog, MuscleAndThickness.com, to see my muscle mass building course recommendations.
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