1.    Schedule Cheat Days

If you want to gain muscle weight, you’re going to have to deal with a lot of daily temptations, especially if you live with anyone else who may not be on such a strict diet.  But the thing is, these cheat days are necessary for your psychological well being.  Sure, you can go long stretches without cheating, I’ve gone over a month myself and I’m sure there are others who’ve gone much longer, but it is not a viable long term solution.  So work in those cheat days once a week and enjoy them.

2.     Plan Your Meals Out

It’s important that you have all your meals planned out in advance so there are never any surprises.  Cook your food a week in advance so that you have everything ready, at the go, it will make you much less likely to cheat on your diet or miss a meal due to a hectic schedule.

3.     Increase Calories Gradually

When working to gain muscle weight, make sure you increase your calories gradually to minimize the amount of fat you put on.  If you suddenly jump from a cutting cycle of 1,800 calories a day to a bulking cycle of 3,500 calories a day, you’re going to pack on a lot of unnecessary fat.  Scale up your bulking gradually by 300-500 calories every week.

If you want to gain muscle weight there are a lot of other tricks you need to be aware of and of course, you need an overall diet and routine which is proven to work.  One of the most killer routines I’ve run has helped me add an extra 31 pounds of muscle to my frame, you can check it out for yourself here: click here to continue…

1.    Spice Up Your Foods

If you want to gain lean muscle, you’re going to have to get used to eating tons of healthy food all the time and little to no junk food.  Considering this, you’re going to want to make your healthy food as enjoyable as possible.  One way to do this is by picking up a lot of different spices to sprinkle onto your chicken, yams, rice or beans.  I like to use Mrs. Dash.  You can also try using Tabasco sauce to make things more interesting.

2.     Stay Away From Alcohol

Stay away from it like the plague!  Nothing KILLS your gains as much as alcohol.  When you drink, not only do you take in useless carbs, but your liver has to spend all it’s time detoxifying your body of this toxin rather than functioning as it’s supposed to under normal conditions.  Don’t poison your body if you’re looking to build yourself up.

3.     Bulk Slowly

If you want to gain lean muscle and lean muscle only, make sure you do a slow and clean bulk to minimize any fat gain.  Fat gain is pretty much inevitable with a caloric surplus, but you can limit it by going up in calories by eating only 500 calories above maintenance.   Thereafter, if progress stalls, only up calories by 250 each successive week.

There are a few cases though where you can make huge lean muscle gains in a short period of time.  To find out how you can gain a solid 10 pounds of lean muscle in a matter of 2 weeks click on this link.

Eat The Right Foods

If you want to know how to gain weight the healthy way, start off by cutting out all processed junk food from your diet.  Eliminate all simple carbs and sugars as well.  What you want to do is eat complex carbs, protein and unsaturated fats in 4-6 meals spaced out throughout the day.

Here are some safe foods to choose from:

Protein: Chicken, Turkey, Fish, Shrimp & all other seafood, lean beef, beans(incomplete protein), protein powder, skim milk, partial skim cheese strings, cottage cheese, egg whites, soy(not the best form of protein), meat substitutes(veggie dogs, veggie burgers etc, again not the best but will suffice in a pinch).

Carbs: Oatmeal(no instant oats filled with sugar!), Steel Cut Oats, fibre 1, whole wheat bread, whole wheat pasta, yams, red potatoes, sweet potatoes, beans, veggies, fruits, brown rice.

Fats: Almonds, peanuts, walnuts, peacans, cashews, pistachios, any other type of nut, flax seed oil, all natural peanut butter.

Stick to these basics and don’t deviate to any of the following:

Do NOT eat: fast food, processed foods, white bread, pasta, misc cereals, pop, chips, cake, chocolate, pizza, tacos, tv dinners(even the ones that say they are for losing weight, they are ALL UNHEALTHY shams!).

So if you want to know how to gain weight the healthy way, that’s it right there, all laid out for you.  Now the only thing left is to get a good workout routine and apply yourself to see some great gains.  For a powerful system, that’ll really help you pack on the pounds, check out this link.

The Key to Fighting Your Genetics

The key to how to gain weight and muscle even if you have bad genetics is to fight for it like a WARHORSE.  You’ve got to be even hungrier than your genetically gifted friends, you’ve got to want it so bad that you’re willing to do just about anything.  Then once you’ve got that mindset down, this is what you do:

Eat Like You’ve Never Eaten Before!

If you’re a hardgainer and having problems putting on weight, chances are you gotta stretch out your stomach and get used to eating a lot more than you’re eating now.  I don’t care if you end up puking stuffing food down your throat.  You need to be getting in 3000-4000 calories a day, more or less depending on your metabolism.

I don’t care how you do it, get it done.  Drink weight gain shakes in the morning and at night.  If you can’t buy them, blend together a cup or 2 of oatmeal, 2 tablespoons of all natural peanut butter, and 2 scoops of protein powder.  Drink that twice a day in addition to your regular meals.

Diet will be your biggest hurdle, which is why you gotta attack it full on no matter what!

Now if you want to learn how to gain weight and muscle, it’s not enough to just eat like a madman, you have to have a proper workout regimen in place to make use of all that fuel.  One of the best ones out there is Vince’s DelMonte’s No Nonsense Muscle Building.  This will show you how even a hardgainer can put on 10 pounds of muscle in 2 weeks! : click here to continue…

Calisthenics

This is what the ancient Romans used to do before battle.  It’s basically exercising using your own bodyweight.  Here are some examples:

Sit-Ups
Crunches
Push-Ups
Pull-Ups
Squats
Calf-Raises
Dips

Now if you’re looking to put on any decent amount of muscle, I’d strongly recommend you DO NOT go this route, as far as I’m concerned this is outdated, you had better go with the other way to build muscle which is:

Weight Lifting

In weight lifting you can use much more than your bodyweight which leads to more muscle breakdown and bigger muscles.  Also depending on if you want a lean muscular body or a bulky one, you can adapt your diet and still get one or the other, just because you’re lifting heavy weights doesn’t mean you’re going to wind up bulky.  It’s all about diet, if you’re not eating enough to get yourself all bulked out, you’ll never wind up with that kind of body!

So out of these two ways to build muscle, assuming you’re going with the latter, what kind of system can you put in place for yourself to add some quality mass?  Well, there are plenty out there, but few can bring the fast gains that Vince’s No-Nonsense Muscle Building plan can(provided you stick to it 100%).  To see what I’m talking about, click on this link for more information.

1.    Form A Powerful Mind To Body Connection

This is often overlooked, but if you want to gain weight and muscle, work on focusing in on how your body reacts to lifting a weight.  Make sure that you are working that muscle to the fullest extent possible with that weight.  Learn to flex your muscle at the top of the movement to get more out of it, learn to have the main muscle group you’re working take the brunt of the weight rather than having your supporting muscle groups play too big a role.  All of this is developing the mind-body connection so you get the most out of your weight training sessions.

2.    Eat, Eat, EAT!

But don’t just eat anything.  If you want the majority of your gains to be muscle you’re going to have to eat the right foods and even if you eat the right foods, you can’t go overboard with them either.  Eat things like:  Oatmeal, yams, whole wheat bread, fruits, veggies, chicken, turkey, fish and nuts.

When you eat these things, eat about 500 or 1000 calories over your maintenance (maintenance = bodyweight x 15).

To really gain weight and muscle though you need a good system to follow, one which has been proven to add mass no matter who is doing the program.  One such program can get you as much as 10 pounds of new muscle in a matter of 2 weeks if you bust your butt and follow the guide 100%.  To try it out for yourself, click on this link.

1.    You’re taking steroids

2.    You’re adding slabs of muscle with very little fat and have your diet spot on!

If you want to go for option #2, this article should help you out.

So in order to lose weight and build muscle, you need to ensure you’re pushing yourself to the absolute limit while in the gym.  If you are going balls to the wall, there is a chance that you can burn off some fat while at the same time packing on slabs of solid muscle.  It’s tricky but doable.

How Is It Done?

You need to be pushing yourself to failure constantly and coming out of the gym totally battered.  Your weight training sessions will also serve as a fat burning session if you go hard enough.  Also you need to be eating 100% clean so that the food you eat goes straight to repairing your muscles and not to fat storage.

As you put on more muscle, your body will need more calories just to maintain it.  Additionally you will have your bodyfat go down as you will be getting more muscle but keeping your fat levels the same or slightly decreasing.

Now to really lose weight and build muscle you’re going to want to have a system laid out for you on what exercises to perform and what kind of diet you should be putting in place, without these you’re not going to be making the most out of your time.  One of the most powerful systems out there can help you to put on 10 pounds of muscle in a matter of 2 weeks time, if you follow it to the “T”.  If you’re man enough to put up with the intense pain, check it out for yourself: click here to continue…

1.    Be Careful Of The Dirty Bulk

One way how to bulk up is by “dirty bulking”.  The idea here is to eat over maintenance but to do so with a disregard to proper nutrition.  That means bulking by eating out at Taco Bell, Mc Donalds, or just eating tons of simple carbs like white bread, pasta and the like.  Some people can get away with this, but if you want to see the best gains possible and look good while you get them, it’s best to not try this method of bulk.

2.    Keep Your Sugar In Check

When bulking up, make sure you’re not eating too much sugar so as to minimize the fat gains and maximize your lean muscle gains.  Obviously the main thing you’ll need to watch out for are the sweets like chocolates, ice cream and such, but you also should watch your fruit intake.  Even though fruit is great for bulks, be careful not to take in too much in any given day as they too have sugar, albeit, fructose.

3.     Measure Your Progress

To ensure that your bulk is going according to plan, it is critical you take measurements at least weekly.  Take note of your bicep, chest, thigh, calf, neck, waist(navel and hips), forarm and shoulder measurements.  Also of course, take note of your weight.  This will give you some good feedback which will tell you to either stick to what you’re doing or to make some adjustments.

If you really want to know how to bulk up in the most efficient way possible it’s best to find a good routine and diet to follow which has been proven to provide results.  Vince has a great system which many have used to pack on large amounts of muscle in a relatively short time.  It’s pretty intense, but if you can take it, click on this link to check it out.

1.    Eat Well And Eat Often

The only way how to gain mass is to make sure you’re eating meals constantly, every 3 hours.  This should break down to about 6 meals a day.  In these meals you want to have a good macronutrient ratio going such as 45% carbs, 35% protein and 20% fat.  It’s best to let the last meal of the day contain the majority of the fat and little to no carbs.

2.    Get Your Sleep

In addition to eating right, you need to get in enough sleep to grow.  Your growth occurs during sleep so if you’re not sleeping at least 8 hours, preferably 9 or 10, you’re not going to see substantial gains.  Now I know I said you need to eat 6 meals a day at 3 hours apart, and with that schedule that would leave you 18 hours of eating and 6 hours of sleeping, so obviously some meals will have to be a bit closer together.

One thing to keep in mind is that after your post workout shake(which is a meal), you can have another large meal 45-60 minutes later, that should help you squeeze things in.

3.    Pain = Growth

If you’re hitting the gym, understand that pain = growth, the more pain you put yourself through in your workouts, the more you will grow.  You have to be willing to go through this pain barrier, it’s what truly separates the wimps from the real men.

So that should answer a good # of your questions on how to gain mass, the only thing left is to get a system in place for you to put this all to work.  One of the best one’s available which can help you pack on 10 pounds of muscle in 2 weeks time can be found by clicking on this link.

1.    Don’t Go Off Your Diet Because Of 1 Bad Day

Building lean muscle requires consistency and diligence, but if you happen to stray off course for one day, don’t worry, it’s not the end of the world!  The worst thing you could do would be to use that as an excuse to eat garbage and train poorly for the rest of the week, the best course of action is to just get RIGHT back on track the very next day.

2.    Don’t Get Hungry

Another tip if you want to get swole, make sure you’re never hungry and I mean ever.  You need to be eating every 3 hours and ensure that your stomach never tells your brain that it’s running on empty.  If you can manage this, you’ll be well on your way to adding some nice mass to your frame.

3.    Take A Rest Week

Now this may seem counter-intuitive, but if you hit a plateau, sometimes the best thing to do is to take a break from weightlifting all together for one whole week.  I know it may kill you not to work out, but often times when you get back in, you will be able to bust through old plateaus.

Building lean muscle can be as easy or as hard as you make it, but having a nice routine and diet to follow that you’re confident in is a huge edge.  If you’re stuck in a rut and looking to pack on mass as quick as possible, find out how you can add 10 pounds of muscle to your frame in only 2 weeks: click here to find out the secret