How do I Gain Weight & Build Muscle Fast?

Learn to gain weight and build muscle fast.

Gaining weight fast can seem like an impossible task at first, but with discipline, focus and effort into the right actions, weight gaining and muscle building is doable in a relatively short period of time.

Things You'll Need

• Log journal

Instructions

1. Start off by eating more foods to increase your current calorie intake. For example, instead of consuming three meals a day, try to consume four to six meals a day. This does not mean to reach for junk food, but instead, to eat healthier foods that contain protein and not too much fat, such as low-fat meat and chicken, fruit, nuts and vegetables. Other ways that you can gain calories are drinking a protein shake before you work out or having little snacks, such as an apple or a hand full of peanuts, throughout the day.

2. Begin lifting weights. To build muscle, start a weekly weight gaining regimen. This requires you to work out about three to four times a week, with only one or two days of rest in between. Do a variety of different weight lift exercises that strengthen upper body parts, lower body parts and the whole body in general, such as squats, dead lifts, bent-over rows, chin-ups, bench presses and the military presses. These exercises will help to turn the extra calories that you have been consuming into muscle and help you gain weight. Make sure that you are lifting correctly. Weight lifting faster does not equal more weight gain. However, weight lifting at a steady pace with proper form will train your muscles to grow and ensure weight gain. Continue to add a little amount of weight each time you work out to train your muscles and make them grow bigger.

3. Weigh yourself every week. You will never know whether you are gaining weight if you do not keep track of your weight status. If you want to gain weight fast, you need to identify where you stand from the very beginning. Before you start your exercise regimen, write down how much you weigh in a log journal. Then every week, when you are done exercising, write down how much you weigh and any additional pounds you may have gained. Even if you just gain one or two pounds at the end of the week, this can result in five to eight pounds in one month, which can make a very huge difference in physical appearance. Do not get discouraged if your log journal shows that you have not gained any weight. Rather than ignoring the facts, it will show and motivate you to eat a little bit more everyday as well as intensity your current workout regimen.

References

• The Build Muscle & Gain Weight Fast Guide: "How Do I Gain Weight?"
• Healthy and Natural Weight-Gain Blog: How to Gain Weight - 7 Weight Gain Tips