Lately I have seen several forums about muscle gain and I have noticed that many people have doubts or do not know how to gain weight. So I have decided to make a small guide based on my personal experience of 4 years in the gym. Of course, these steps must be followed if you want to gain weight in a natural way and without steroids. XD.
-Step 1: Diet
It seems like a logical thing to do, but a lot of people fail at this step. If you want to gain weight you have to consume more calories than you expend during the day.
To know how many calories you use per day, there are 3 general factors to take into account: weight, height and daily physical activity.
To have an exact idea of your calorie consumption, I recommend that you install a calorie counting app, this way it will be easier for you to count your daily calories. (Keep in mind that you will have to weigh your food to know the calories you are consuming in each meal).
I recommend that you gain at most 250 - 500 grams of weight per week. If you gain weight too fast, the vast majority of the weight will be fat and what we want is to make a clean bulk in which we gain as little fat as possible.
The aliments that I recommend you to gain weight are:
(Protein): whole eggs, beef, chicken,turkey, tuna.
(carbohydrates):rice, pasta, potatoes, oats
(fats):avocados, this nuts, olive oil
Try to add some vegetables in each meal.
The most important thing about the diet is to be consistent. Make a diet in which you feel comfortable, it helps me to add a sauce such as ketchup zero or bbq zero to make the food more appetizing.
-Step 2: Training
Training is undoubtedly one of the most important factors when it comes to gaining muscle, you can eat a lot but if you don't train hard, you will only gain fat.
There are thousands of routines on the internet, for newbies and advanced people so I'm not going to focus too much on telling you a specific routine that you should follow because it may work for me but not for you.I suggest you try different routines and follow one that works for you.
You must train hard,you have to feel fatigue after training. If after training you feel that you have not done anything, it means that you have not trained hard or you are doing something wrong.
If you are new to the world of the gym, do not be in a hurry to quickly increase the weight of your exercises. You can be injured if you lift a lot of weight with the wrong technique.
Prioritize technique and not weight.(Do not be an ego lifter pls)
Buuuut.. yes, it is important to overload the weight of the exercises you do regularly. This is how you should do it:
Here are some of the basic exercises that you should include in your routines:
bench press, squat, military press, deadlift.
The last advice I can give you. If you want to do cardio, do it after training. If you do it before training you will be fatigued when doing the exercises.
-Step 3: Rest
You have to hydrate and eat after training so your body can recover.
If you feel fatigue you can take short walks to relieve tension in the muscles, stretching will also help to relieve tension or stiffness.
Finally, remember that you have to sleep well so that your body can recover, 7-8 hours.
-Step 4: Stop crying
In Spain we have a saying: "Quien algo quiere algo le cuesta"(Who wants something, it costs something).
So surely to achieve your goal you have to stop doing certain things and stop making excuses.
Anyone can gain weight. No matter your genetics or your metabolism, some will cost more and others less, but everyone can.
I know it's a lot of text. If you have read it all, I hope this guide has helped you.
If you know about fitness and you think something needs to be added, please do so. :D