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Weight and Muscle Gain Made Simple


When I was at high school, I was often teased for being very skinny and scrawny, and it got to me and had negative effects on my self-esteem, self-confidence and body image. I had such a small amount of body weight that I actually weighed less than some of the girls in my class! It was not til after school that I ever got myself my first gym membership and started to weight train. I spend the next few years lifting weights, and eating enough food to gain weight, and today I stand at close to two hundred and twenty pounds at about ten perfect body fat. If you are a skinny guy who is interested in gaining some muscular body weight to your own body, it is quite important that you have a good solid weight lifting program and a good diet with enough calories to sustain consistent weight gain.

Weight gain is actually quite a simple process that can be achieved by any body. It all boils down to the law of thermodynamics – when energy consumed is more than the energy burned, you gain body weight. Eating just one thousand calories over your basal metabolic rate (BMR) every day results in a weight gain of approximately two pounds a week. However, to ensure that weight gained is muscular weight and not body fat, you must be working very hard at the gym while minimizing the amount of junk food consumed. Make sure that you also eat enough protein, as this is the building block of muscle.

Most gym programs are actually quite ineffective at gaining muscle mass, however, as they spend too much time on exercises that do not work the largest muscle groups in the body. The squat, the bench press, the barbell row and the dead lift are exercises that put strain on a huge number of muscles, and are so very important parts in ensuring that you fully work your entire body. If you wish, you can add in other, small lifts such as the shrug, barbell curls and leg extensions if you wish, but only as addition to the aforementioned core lifts. If you can not get access to a traditional gym, there are many places that offer weights for sale on the internet and locally.

Now, it's important to remember that success does not come over night. It took me many years to slowly gain muscle and body weight, and I had to plan my training to accommodate for this. However, consistent efforts bring about consistent results, and you too will get the body you are after if you put in the time and effort required. This is a mental challenge as much as it is a physical one, but it will breed dedication and integrity within you, which are skills that will help you in other areas for the rest of your life.

I love lifting weights, and I'm sure you will too!

Source by Kim Hanna


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