Most people are still stunned when it comes to female body building. They often view women with muscles as manly but actually, women with muscles appear sexier and more attractive than women with limp and fat body. Women feel accomplished once they build their muscles well, as it can be more difficult for them compared to men. Males have testosterone that aid largely in building muscles while women do have this but in a little amount. That's why several body building female tips have surfaced but which of these are reliable? Just continue to read this article and discover which of the common tips are facts or myths.
Follow the Appropriate Muscle Building Diet
Of all the methods laid out by experts, this is probably the simplest yet most effective way to female body building. Daily routines without the proper diet will only put female body building to waste. Eating the right amount and right type of food will aid in a female body health. The following are the nutrients needed throughout the body building diet:
Foods high in protein - Basically, protein is the building block for muscles. In a much simpler form, protein becomes amino acids that last longer in the body than glucose in the form of carbohydrates. Amino acids are also responsible for tissue and muscle repair. Eating this mostly during the whole diet together with water will provide faster results. High amount of protein is found in beans, lean meat, tuna, and turkey.
Carbohydrate sources - Energy is needed while working out and the body uses glucose as its main source for energy. One nutrient is converted easily into energy and that is carbohydrate. Depleting sources of carbohydrate will also deprive you of sufficient energy needed for working out. Best carbohydrate sources for working out are brown rice and wheat bread.
Water - Whether you're on a diet or not, water should be consumed properly every day to transport nutrients and excrete wastes effectively. It is part of female body health as sufficient consumption of water also provides moisturized skin and healthy hair and nails.
Workout the Right Muscles
People may think that working out is very easy, so they try it out on their own. That's a big no-no! Exercise should be done properly and this is carried out by seeking an expert instructor. Female body building is better known by the experts rather than doing it alone. By examining the body type of their client, weight training instructors will determine what type and sequence of workout is appropriate for the body.
More and more scientists have continued their search on the benefits of muscle building diet for women. This increases strength and helps lessen the chances of bone reduction that results to osteoporosis. However, some still do not prefer female body building as it robs them their femininity.
Every person has a unique body structure. What others may think as beneficial may not be as beneficial for you. Different muscle building female tips are available but it is best to seek professional advice first on female body building.
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Tuesday, 16 October 2012
Monday, 15 October 2012
How to Bench Press More Weight in Just 20 Seconds With 3 Mental Tips
These days there are a lot of tips about training, there are hundreds of workout routines, but there are very little information about mental aspect of training. I think that mental tips are very important in sport, so I decided to share with you 3 great mental bench press tips that combined can instantly increase your bench press by 5, 10 or even 20 lbs.
1. Squeeze the bar. When you are doing bench press squeeze the bar as hard as you can. And I mean squeeze it really hard. Imagine that you want to crush the bar. Imagine that you want to squeeze some "iron juice" from the bar. Now, just sitting at home, try this exercise - take your hand, make a fist and squeeze it as hard as you can. Squeeze it tighter ant tighter until it feels like your forearm is like a piece of steel. And you should feel that when you squeeze your fist really hard, not only your forearm tenses up, but also your whole arm and shoulder. It is very simple tip, that you probably heard many times - but don't be blinded by simplicity, and actually use this tip again and again until it becomes your habit. Because even thought it is so simple, this tip alone can increase your weights by 5-10 pounds.
2. Tear the bar apart. Now, obviously we are not able to actually "tear" the bar apart, but remember that it is a mental tip. We are trying to unite our mind with body here. So, back to the topic, when you are bench pressing, apart from squeezing the bar really hard imagine that you want to tear the bar apart. Imagine that it is an elastic band that you want to stretch it sideways, both to the left and to the right. Imagine that you are trying to bench the weight not in a straight line "I I", but that you are drawing a letter "V" with your arms. Maybe it sounds too complicated, but I hope that you understand this tip.
3. Press yourself away from the bar. Again, we are not able to actually press ourselves away from the bar. We are not able to press ourselves through the floor - that is obvious, right? But usually, when we are doing bench press, we imagine that we are pushing the WEIGHT away from ourselves. And that is what this tip is all about. Imagine that you are not pushing the weight away from you, but imagine that you are trying to push YOURSELF away from the bar, just like when you are doing dips - you are pushing yourself away. Use this tip again and again until it becomes your second nature.
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1. Squeeze the bar. When you are doing bench press squeeze the bar as hard as you can. And I mean squeeze it really hard. Imagine that you want to crush the bar. Imagine that you want to squeeze some "iron juice" from the bar. Now, just sitting at home, try this exercise - take your hand, make a fist and squeeze it as hard as you can. Squeeze it tighter ant tighter until it feels like your forearm is like a piece of steel. And you should feel that when you squeeze your fist really hard, not only your forearm tenses up, but also your whole arm and shoulder. It is very simple tip, that you probably heard many times - but don't be blinded by simplicity, and actually use this tip again and again until it becomes your habit. Because even thought it is so simple, this tip alone can increase your weights by 5-10 pounds.
2. Tear the bar apart. Now, obviously we are not able to actually "tear" the bar apart, but remember that it is a mental tip. We are trying to unite our mind with body here. So, back to the topic, when you are bench pressing, apart from squeezing the bar really hard imagine that you want to tear the bar apart. Imagine that it is an elastic band that you want to stretch it sideways, both to the left and to the right. Imagine that you are trying to bench the weight not in a straight line "I I", but that you are drawing a letter "V" with your arms. Maybe it sounds too complicated, but I hope that you understand this tip.
3. Press yourself away from the bar. Again, we are not able to actually press ourselves away from the bar. We are not able to press ourselves through the floor - that is obvious, right? But usually, when we are doing bench press, we imagine that we are pushing the WEIGHT away from ourselves. And that is what this tip is all about. Imagine that you are not pushing the weight away from you, but imagine that you are trying to push YOURSELF away from the bar, just like when you are doing dips - you are pushing yourself away. Use this tip again and again until it becomes your second nature.
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Sunday, 14 October 2012
Everything About Kettlebells and Working Out With Them
Working out should be a weekly routine for all of us, especially since we live in a time with lots of preservatives and chemical substances in food. We also have so much junk food and excessive amounts of sugar in our daily eating plan, and that makes working out even more necessary.
There are several training plans you can find. It can make your head dizzy, because lets be honest, you'll never be able to do all of them. That is why you should try to pick one method and stick to it for some time.
In recent years, working out with kettlebell has gained lots of popularity, since it has many advantages over many other training methods.
One very simple advantage is that you don't need much room or any other equipment besides kettlebell to train with it. This makes your training quite easy and cheap as well. Although its prices vary a lot, it is only a onetime investment in your own health. They also are in different weights and it would be wise to find one with adjustable weights. Otherwise you have to start from lighter one and go on to more heavy ones in time. In case you haven't trained with kettlebell before, it would be wise to get some basic instructions from professional trainers. If you don't know anyone to help you, go to a local gym or find some instructions from the internet. I have also listed a few basic training routines below.
Kettlebell workouts don't take up too much time. For beginners it is recommended to train only 20 minutes a day, advanced people 30-40 minutes a day. And it is important not to train every day, because muscles need a day off to recover and grow. One really big advantage over regular gym is that you can do these exercises outdoors. This means you can do them in fresh air with much more oxygen than in gyms sweaty air. Oxygen helps a lot in losing weight and growing muscles. It also helps to keep your concentration on training.
With different exercises, you are able to train your whole body in very little time. It also helps a lot with losing fat and burning calories.
Here are only some of the training methods with kettlebells:
First exercise is called kettlebell throw. Hold your kettlebell with two hands, on both sides of the handle. Squat and take the weight between your knees and then push your hips forward and swing the kettlebell up over the head. Let the weight come down, keeping control of the movement at the same time.
The second exercise is called one arm swing. In the beginning hold the kettlebell in the right hand. Move your feet so they would be as apart as the hip distance. Like before, squat and take the kettlebell between your legs and now push the weight up to shoulder level. Do it with both arms.
All exercises should be repeated as a sequence for 2-3 times.
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There are several training plans you can find. It can make your head dizzy, because lets be honest, you'll never be able to do all of them. That is why you should try to pick one method and stick to it for some time.
In recent years, working out with kettlebell has gained lots of popularity, since it has many advantages over many other training methods.
One very simple advantage is that you don't need much room or any other equipment besides kettlebell to train with it. This makes your training quite easy and cheap as well. Although its prices vary a lot, it is only a onetime investment in your own health. They also are in different weights and it would be wise to find one with adjustable weights. Otherwise you have to start from lighter one and go on to more heavy ones in time. In case you haven't trained with kettlebell before, it would be wise to get some basic instructions from professional trainers. If you don't know anyone to help you, go to a local gym or find some instructions from the internet. I have also listed a few basic training routines below.
Kettlebell workouts don't take up too much time. For beginners it is recommended to train only 20 minutes a day, advanced people 30-40 minutes a day. And it is important not to train every day, because muscles need a day off to recover and grow. One really big advantage over regular gym is that you can do these exercises outdoors. This means you can do them in fresh air with much more oxygen than in gyms sweaty air. Oxygen helps a lot in losing weight and growing muscles. It also helps to keep your concentration on training.
With different exercises, you are able to train your whole body in very little time. It also helps a lot with losing fat and burning calories.
Here are only some of the training methods with kettlebells:
First exercise is called kettlebell throw. Hold your kettlebell with two hands, on both sides of the handle. Squat and take the weight between your knees and then push your hips forward and swing the kettlebell up over the head. Let the weight come down, keeping control of the movement at the same time.
The second exercise is called one arm swing. In the beginning hold the kettlebell in the right hand. Move your feet so they would be as apart as the hip distance. Like before, squat and take the kettlebell between your legs and now push the weight up to shoulder level. Do it with both arms.
All exercises should be repeated as a sequence for 2-3 times.
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Female Bodybuilding Diet: Tips to Make It Work
A female bodybuilding diet is an important element of bodybuilding. For women who want to get fit, going to the gym and spending hours running on the treadmill or lifting weights will never be enough if they do not follow a particular bodybuilding diet. Such diet will ensure that your efforts are not done in vain as it will help maximize your bodybuilding training.
Women normally face challenges throughout their bodybuilding training and career that are different from that of men. One of the apparent reasons why some of them face these challenges is the lack of sufficient information about the subject female bodybuilding. This is because almost all of the information available over the Web is pertained to men. When I first started out i felt very frustrated with it all. Can't women also have healthy defined bodies? Without enough information, it would be too risky to go on with this activity as one's physical health may be compromised in case a mistake in the training is done. Although some of the advices directed to men can also be applied to a woman's bodybuilding regime, this is not always the case. A specific female bodybuilding diet, for instance, should be clearly laid down and followed.
Tips for Women Bodybuilding Diet
Female bodybuilding diet is an important element of any efficient bodybuilding program for women. Here are some tips that you can follow to make your venture surely work.
Changing your eating habits -
If you are serious about building your body healthily, you should begin by changing your everyday eating habits. Basically, you need to quit the three-full-meal system. Eating big meals three times a day is not really healthy although it may seem energizing - especially if you've been used to it. What you should do instead is to eat small meals several times a day (about seven times a day or every three hours).
You see, your body needs a constant flow of nutrients especially if you are burning a lot of calories through working out. Eating three big meals will leave long gaps in between. The lack of constant flow of nutrients may be more harmful to women than men, so make sure that you follow this new routine.
Eating balanced meals -
Following a proper and balanced female bodybuilding diet is very crucial if you want to gain optimal results. There are a lot of women who vigorously work out and train to achieve their goals. Unfortunately, some of them complain of insufficient results. This is normally due to improper and imbalanced diet.
Basically, protein is very important when trying to lose fat and gain muscles. Protein is basically the building blocks of the body and muscles. You should consume more lean meat and products that are high in protein such as chicken, fish, lean red meat parts and protein shakes. You should also consume much of these proteins during breakfast for maximum effect.
Employing the right trainer or coach -
Bodybuilding can be a daunting activity especially for a woman. The assistance of an expert trainer or coach who can lead you all the way towards the achievement of your bodybuilding goals is important especially if you are just starting out. The coach or trainer can provide you with good advices and tips on the female bodybuilding diet and in my opinion is it paramount for someone who is serious about getting toned and lean to consult in the right expert advice and training. They can take you to your perfect body goal quickly, saving you time and effort that you might have spent trying things that have no hope in getting you to your dream body. It is also necessary to get into a programme that understands you and your requirements. It took me a long time before I got to where I wanted to be because I was seeking advice from the wrong people and programs!
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Women normally face challenges throughout their bodybuilding training and career that are different from that of men. One of the apparent reasons why some of them face these challenges is the lack of sufficient information about the subject female bodybuilding. This is because almost all of the information available over the Web is pertained to men. When I first started out i felt very frustrated with it all. Can't women also have healthy defined bodies? Without enough information, it would be too risky to go on with this activity as one's physical health may be compromised in case a mistake in the training is done. Although some of the advices directed to men can also be applied to a woman's bodybuilding regime, this is not always the case. A specific female bodybuilding diet, for instance, should be clearly laid down and followed.
Tips for Women Bodybuilding Diet
Female bodybuilding diet is an important element of any efficient bodybuilding program for women. Here are some tips that you can follow to make your venture surely work.
Changing your eating habits -
If you are serious about building your body healthily, you should begin by changing your everyday eating habits. Basically, you need to quit the three-full-meal system. Eating big meals three times a day is not really healthy although it may seem energizing - especially if you've been used to it. What you should do instead is to eat small meals several times a day (about seven times a day or every three hours).
You see, your body needs a constant flow of nutrients especially if you are burning a lot of calories through working out. Eating three big meals will leave long gaps in between. The lack of constant flow of nutrients may be more harmful to women than men, so make sure that you follow this new routine.
Eating balanced meals -
Following a proper and balanced female bodybuilding diet is very crucial if you want to gain optimal results. There are a lot of women who vigorously work out and train to achieve their goals. Unfortunately, some of them complain of insufficient results. This is normally due to improper and imbalanced diet.
Basically, protein is very important when trying to lose fat and gain muscles. Protein is basically the building blocks of the body and muscles. You should consume more lean meat and products that are high in protein such as chicken, fish, lean red meat parts and protein shakes. You should also consume much of these proteins during breakfast for maximum effect.
Employing the right trainer or coach -
Bodybuilding can be a daunting activity especially for a woman. The assistance of an expert trainer or coach who can lead you all the way towards the achievement of your bodybuilding goals is important especially if you are just starting out. The coach or trainer can provide you with good advices and tips on the female bodybuilding diet and in my opinion is it paramount for someone who is serious about getting toned and lean to consult in the right expert advice and training. They can take you to your perfect body goal quickly, saving you time and effort that you might have spent trying things that have no hope in getting you to your dream body. It is also necessary to get into a programme that understands you and your requirements. It took me a long time before I got to where I wanted to be because I was seeking advice from the wrong people and programs!
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Friday, 14 September 2012
How To Gain Muscle - Tips On How To Gain Muscle Fast
Muscle building is really not a difficult thing to do when you have the right tools for it. It is important that you know the proper way of how to gain muscle before you even start on the job. Why? It is because every effort will be useless if you do not take heed of the fact that you should, at least, have tips on how it should be done.
The purpose of this article is to give you pointers on how you can effectively put muscles in your body in a few weeks' time.
Know Your Body Type
You need to gauge your body type. It will make a big difference if you know the body type you have. There are three types of body: the ectomorph, the endomorph, and the mesomorph.
An ectomorph is someone who is naturally thin. Everything he eats does not really make him fat. Why? This is because he also has a fast metabolic rate. He burns calories fast.
An endomorph is someone who easily gets fat. He has a slow metabolism and is most likely to be sedentary rather than active like the ectomorph.
A mesomorph is an individual who is more muscular by nature. He can easily build more muscles than any of the two types mentioned above.
Make An Exercise Routine
When you already know your body type, you will be able to make a specific exercise scheme for yourself. It is necessary that you check into different workout booklets that will guide you on this. Know about the different exercise routines and the exercises you will need to concentrate on more than the others.
Make A Specific Diet Plan
You will also need to change your diet. Since you will be building up on muscles, you will need a specific diet that will help you on that. Protein is the thing that your body will need. Depending on your body type, you will need to cut down on several food substances and have more of others.
Conclusions
You need to know how to gain muscle properly. It is important that you get to know the different routines and the different exercise workouts that will be best for you, depending on the type of body you have. Your diet will also be important because it is your food that will give you strength to do the job. Knowing and applying all these will help you build muscles fast.
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The purpose of this article is to give you pointers on how you can effectively put muscles in your body in a few weeks' time.
Know Your Body Type
You need to gauge your body type. It will make a big difference if you know the body type you have. There are three types of body: the ectomorph, the endomorph, and the mesomorph.
An ectomorph is someone who is naturally thin. Everything he eats does not really make him fat. Why? This is because he also has a fast metabolic rate. He burns calories fast.
An endomorph is someone who easily gets fat. He has a slow metabolism and is most likely to be sedentary rather than active like the ectomorph.
A mesomorph is an individual who is more muscular by nature. He can easily build more muscles than any of the two types mentioned above.
Make An Exercise Routine
When you already know your body type, you will be able to make a specific exercise scheme for yourself. It is necessary that you check into different workout booklets that will guide you on this. Know about the different exercise routines and the exercises you will need to concentrate on more than the others.
Make A Specific Diet Plan
You will also need to change your diet. Since you will be building up on muscles, you will need a specific diet that will help you on that. Protein is the thing that your body will need. Depending on your body type, you will need to cut down on several food substances and have more of others.
Conclusions
You need to know how to gain muscle properly. It is important that you get to know the different routines and the different exercise workouts that will be best for you, depending on the type of body you have. Your diet will also be important because it is your food that will give you strength to do the job. Knowing and applying all these will help you build muscles fast.
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How to Gain Weight and Build Strength for MMA in Just 6 Weeks
Would you like to gain weight? Would you like to build muscles that are actually functional and not just for showing off? Muscles that are really useful for MMA fighters, powerlifters, and all types of athletes? Would you like to get stronger, to increase your lifts by 20-30 lbs in a matter of weeks?
If you answered "Yes" - congratulations, this article is just for you!
And you probably know this saying that in order to gain muscle - you have to lift and eat. That is simple, right?
So, in this article I would like to talk about lifting. I would like to share with you an extremely powerful muscle and strength building program inspired by Nick Nilsson, the author of "Muscle Explosion".
Warning! If you train just to create an image of a "tough guy", if you train in order to impress someone or just to tell someone that you are going to the gym - this program is not for you.
I don't want to blame or insult you, at all. But simply, this program is for people who really want to train, for people who actually enjoy the whole process of strength building, because this program is very intense. There will be no time to talk or do something else apart from lifting weights.
You probably haven't tried anything like this before, (but then, of course I don't know you - maybe you have.)
Here are the "rules" of this weightlifting program:
1) Choose 3-5 compound exercises
2) Choose how many days you will train, 3 days a week or 4 days a week
3) Try this program for 4-6 weeks, after that switch to some other routine
4) Use weight that you can do 8 reps with, that is, about 60-70 % of your 1RM
5) You will do each exercise for 15 minutes (Jump Squats for 10 minutes)
6) You will do sets of 3 reps
7) You will do a lot of sets
8) You will achieve extraordinary gains
9) After achieving great gains - getting cocky or arrogant is prohibited! (Very important)
How to do it:
Do each exercise for the amount of time that is written near the exercise (bench press 15 min - you will have to do it for 15 minutes, that is obvious, right?).
Choose the weight that you can do 8 reps with and do only 3 reps with it. Now rest for 20 seconds and do another 3 reps. Take another 20 second rest and do another 3 reps, etc... and do it for whole 15 minutes.
After that rest for 2 minutes and start doing the other exercise in just the same way: 3 reps, 20 sec rest, 3 reps, 20 sec rest, etc...
If 20 sec rest starts to become too exhausting for you, you can use 30 second rest.
And when doing squats or deadlifts you can rest as much as 30 or 40 seconds, because these exercises involve more muscle.
Here are the programs:
3 days a week
Monday:
Bench Press 15 min
One arm DB rows 15 min
Squats 15 min
Wednesday:
Bench Press 15 min
One Arm DB Rows 15 min
Jump Squats 15 min
Friday:
Bench Press 15 min
One Arm DB rows 15 min
Pistol squats 15 min
4 days a week
Monday:
Bench Press 15 min
Deadlift 15 min
Jump squats 10 min
Tuesday:
Military press 15 min
One Arm DB Rows 15 min
Jump Squats 10 min
Thursday:
Bench Press 15 min
Deadlift 15 min
Jump Squats 10 min
Friday:
Military Press 15 min
One Arm DB Rows 15 min
Jump Squats 10 min
Choose one of the routines (I would recommend 4 days a week) and do it for 4-6 weeks, after that - enjoy your gains and switch to another routine.
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If you answered "Yes" - congratulations, this article is just for you!
And you probably know this saying that in order to gain muscle - you have to lift and eat. That is simple, right?
So, in this article I would like to talk about lifting. I would like to share with you an extremely powerful muscle and strength building program inspired by Nick Nilsson, the author of "Muscle Explosion".
Warning! If you train just to create an image of a "tough guy", if you train in order to impress someone or just to tell someone that you are going to the gym - this program is not for you.
I don't want to blame or insult you, at all. But simply, this program is for people who really want to train, for people who actually enjoy the whole process of strength building, because this program is very intense. There will be no time to talk or do something else apart from lifting weights.
You probably haven't tried anything like this before, (but then, of course I don't know you - maybe you have.)
Here are the "rules" of this weightlifting program:
1) Choose 3-5 compound exercises
2) Choose how many days you will train, 3 days a week or 4 days a week
3) Try this program for 4-6 weeks, after that switch to some other routine
4) Use weight that you can do 8 reps with, that is, about 60-70 % of your 1RM
5) You will do each exercise for 15 minutes (Jump Squats for 10 minutes)
6) You will do sets of 3 reps
7) You will do a lot of sets
8) You will achieve extraordinary gains
9) After achieving great gains - getting cocky or arrogant is prohibited! (Very important)
How to do it:
Do each exercise for the amount of time that is written near the exercise (bench press 15 min - you will have to do it for 15 minutes, that is obvious, right?).
Choose the weight that you can do 8 reps with and do only 3 reps with it. Now rest for 20 seconds and do another 3 reps. Take another 20 second rest and do another 3 reps, etc... and do it for whole 15 minutes.
After that rest for 2 minutes and start doing the other exercise in just the same way: 3 reps, 20 sec rest, 3 reps, 20 sec rest, etc...
If 20 sec rest starts to become too exhausting for you, you can use 30 second rest.
And when doing squats or deadlifts you can rest as much as 30 or 40 seconds, because these exercises involve more muscle.
Here are the programs:
3 days a week
Monday:
Bench Press 15 min
One arm DB rows 15 min
Squats 15 min
Wednesday:
Bench Press 15 min
One Arm DB Rows 15 min
Jump Squats 15 min
Friday:
Bench Press 15 min
One Arm DB rows 15 min
Pistol squats 15 min
4 days a week
Monday:
Bench Press 15 min
Deadlift 15 min
Jump squats 10 min
Tuesday:
Military press 15 min
One Arm DB Rows 15 min
Jump Squats 10 min
Thursday:
Bench Press 15 min
Deadlift 15 min
Jump Squats 10 min
Friday:
Military Press 15 min
One Arm DB Rows 15 min
Jump Squats 10 min
Choose one of the routines (I would recommend 4 days a week) and do it for 4-6 weeks, after that - enjoy your gains and switch to another routine.
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Tuesday, 11 September 2012
Natural Ways To Gain Weight - Two Simple Ways To Gain More Weight
In this article I would like to share with you two natural ways to gain weight quickly and easily. The fact is that to gain weight you don't need supplements, you don't need pills or powders, all you need to focus on are proven and tested principles and without wasting too much of your time let me share them with you.
Change your eating habits
It does not matter whether you want to gain or lose weight - nutrition is the single most important thing. You see, both fat loss and weight gain is all about energy in and energy out. When you are trying to lose weight you want to make sure that your daily energy output is greater than your daily energy input, whereas when you are trying to gain weight you by all means want to make sure that your daily energy input is greater than your daily energy output.
To gain weight, to make your body grow you need to give your body way more energy (calories) than it actually needs. I know that this probably sounds a little bit confusing, but all you need to do is to simply use one of the thousands of caloric calculators that are available online, figure out your caloric needs and then add extra three to five hundred calories on top of your actual caloric needs.
Start lifting weights to gain high quality lean muscle mass
When trying to gain weight you need to be really careful because if you will fail to exercise all of the extra energy that you will get from your new diet will be quickly converted into fat and instead of gaining high quality lean muscle mass you will be gaining useless body fat.
To prevent this from happening I highly recommend for you to start lifting weights. Simply start slowly and start training at least three times per week. Here are some tips for you to get started.
Follow a body split workout plan and train large muscle groups on different days. During your workouts focus on big compound exercises such as barbell squats, bent over rows, deadlifts, military press and so on.Do no more than twelve repetition per set and never do more than four sets per exercise.Do no more than four exercises for large muscle groups like chest, back or legs and do no more than two exercises for smaller muscle groups like biceps or triceps.
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Change your eating habits
It does not matter whether you want to gain or lose weight - nutrition is the single most important thing. You see, both fat loss and weight gain is all about energy in and energy out. When you are trying to lose weight you want to make sure that your daily energy output is greater than your daily energy input, whereas when you are trying to gain weight you by all means want to make sure that your daily energy input is greater than your daily energy output.
To gain weight, to make your body grow you need to give your body way more energy (calories) than it actually needs. I know that this probably sounds a little bit confusing, but all you need to do is to simply use one of the thousands of caloric calculators that are available online, figure out your caloric needs and then add extra three to five hundred calories on top of your actual caloric needs.
Start lifting weights to gain high quality lean muscle mass
When trying to gain weight you need to be really careful because if you will fail to exercise all of the extra energy that you will get from your new diet will be quickly converted into fat and instead of gaining high quality lean muscle mass you will be gaining useless body fat.
To prevent this from happening I highly recommend for you to start lifting weights. Simply start slowly and start training at least three times per week. Here are some tips for you to get started.
Follow a body split workout plan and train large muscle groups on different days. During your workouts focus on big compound exercises such as barbell squats, bent over rows, deadlifts, military press and so on.Do no more than twelve repetition per set and never do more than four sets per exercise.Do no more than four exercises for large muscle groups like chest, back or legs and do no more than two exercises for smaller muscle groups like biceps or triceps.
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