resistance training

For people who want to gain weight it is important to do it correctly and not just to eat a lot of junk food. A weight gain plan involves gaining weight in a controlled manner so that it results in muscle gain. Eating and exercising correctly is important to make sure that the weight gain is beneficial and in the form of muscle and not fat.

The reason that it is best to use a weight gain plan rather than just embarking on an eating spree is that by doing so you will help to ensure that the weight which is gained consists mainly of muscle and not fat. If too much weight is gained in too short a space of time, then it is likely to consist of more fat than muscle. Just as it is best to lose weight at a rate of one or two pounds a week, it is best to gain it at the same rate.

Perhaps the first thing to decide is how much weight you want to gain. Then once you have decided this then you need to work out how many more calories you need to eat per day. The simplest calculation for this is to multiply your current body weight by twenty.

The right kinds of foods are needed the best effects will not be achieved just by eating junk food. There must be the correct ratio of carbohydrates, protein and fat, which should be forty percent carbohydrates and thirty percent each of fats and protein.Carbohydrates should be of a good quality to ensure the best results, and should include wholemeal breads and cereals. Rice, potatoes and bananas are also a good source of carbohydrates and will help to keep your body well fueled.

Protein should be mainly made up of lean meats such as lean beef, skinless chicken and turkey and also some fish. Cottage cheese is also a good source of protein while being low in fat. Foods that are fatty and low in nutritional value such as some cheap meats should be avoided.

Fats should be obtained not through eating junk food, but rather from natural healthy sources such as avocados, oily fish like salmon, and seeds and nuts like flax seeds and walnuts. Fats should come from a high quality food type as they will be of far more benefit nutritionally to the body. Eating the best quality food that you can will help build a healthier and leaner body.

Instead of eating three meals a day, the food should be divided into six small meals per day. The reason for this is to stop your body from feeling hungry and starting to use current muscle mass for fuel. A weight training plan three times per week will help to consolidate muscle that the weight gain plan has helped to provide. Allow a day in between weight training sessions for the muscles to recover.

Steven DeAngelo is a muscle building coach who recommends visiting WeightGainNetwork.com for more information on how to create your own weight gain plan.