If you think that you have enough weight to train hard at gym than its time to make you aware with some of facts about muscles gain that really make sense to you. If your age is about 18 to 23 year and weight something like above 60 kg. You can go for hard workout training or consume of protein supplements.
But if your weight is less than 50 kg it’s time to gain some weight before go for hard workout training or consume protein, you can simply follow these 5 tips to maintain your weight and increase your muscle as well.
Or you could also follow our weight gainer diet plan to increase only weight for men & women both. Learn more here
1: Eat up
Aim for a gram of protein per pound of your body weight every day. So if your weight 180 pounds, eat 180 grams. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like: fatty fish like salmon, nuts, seeds, plant oils, avocadoes and other sources of good fats. If you don’t have the time or energy to commit to anything else, just remember to eat a lot of the right foods every day.
2. Train better, not harder
You can stimulate muscle growth with very few exercises as long as they’re done with heavy weight and they activate as many muscle fibres as possible. The workouts here have only four moves per session, but they’ll be anything but easy. If you’re the type who’s used to light circuits or bodybuilding routines that try to isolate every muscle, this is just what you need to grow.
Getting eight hours of sleep per night is crucial for growth-hormone release. “A nap every day in addition is even better if you can get it”. In between workouts, get massages or use a foam roller to work out knots in your muscles and improve blood flow. Making these part of your routine enhances recovery.
4. Keep a log
This program’s main focus is to increase strength, so “record all your numbers”. Every week, strive to improve by adding more weight or more reps. As your strength goes up, muscle size will always follow.
5. Weight yourself
Once a week, weight yourself in the morning after you’ve used the toilet and before you eat or drink anything. You should gain about a pound per week. (If you don’t, you’re not eating enough.)
Source: Sean Hyson - A Certified Strength and Conditioning Specialist