How Many Calories A Day To Eat To Gain Weight Too Skinny – How to Gain Muscle and Weight Fast

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Too Skinny – How to Gain Muscle and Weight Fast

When you are lean and lack muscle mass it can be difficult to get started. Putting on any weight may seem like a really big challenge, but it doesn’t have to be. There are certain steps you need to take to easily and quickly gain muscle weight. This article will discover the best ways to go from skinny to fat and muscular in the shortest time possible.

Weight training

To gain muscle mass and stimulate muscle growth you need to do some type of weight training. This will tell your body to increase the strength and size of your muscles.

The workout must be higher than you are used to, it must exceed your comfortable threshold to fully stimulate your muscles to grow. You must exercise frequently to continue muscle growth each week.

Train every other day for best results, this gives your body enough time to recover from the previous workout, keeping your workouts frequent. Train each muscle once a week, this will give each muscle the time it needs to repair and grow.

Here is an example of a workout routine:

Monday – Legs – Squats, lunges, calf raises.

Wednesday – Back & Biceps – Barbell Rows, Chin Ups, Bicep Curls.

Friday – Pectorals, triceps and shoulders – Bench press, dips, shoulder press.

Nutrition

To fuel growth and gain weight, you need to eat enough food. To gain weight you need to eat more calories than you burn.

Eat the right types of food to give your body the nutrients it needs to grow:

Proteins – Chicken, Eggs, Beef, Fish, Milk, Whey.

Carbohydrates – Fruits and vegetables.

Fats: avocados, nuts, olive oil, coconut.

Tips to gain weight fast

To quickly gain muscle weight you need to create a large caloric surplus. This means eating a lot of calories a day. If you don’t have a big appetite this can be difficult, here are some tips to easily get enough calories:

Drink a liter of milk a day – this will significantly increase your calories.

Drink protein shakes between meals: Protein shakes are a great way to increase protein and calories. Add healthy fats to them to increase total calories.

Eat large meals often – Eat larger meals more often to ensure you are getting plenty of calories. Eat this way consistently and your stomach will expand and your appetite will increase.

For more tips on how to gain muscle weight quickly, download my free eBook on building muscle.

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