Weight gain

Definition

Putting on weight might sound easy as in theory all you have to do is eat more calories. This approach, however would encourage a weight increase from fat and unless you are a sumo wrestler, is not a desirable goal. To increase weight in the healthy way you need to aim to increase lean muscle mass. This involves eating more of the right foods combined with a structured weight-training regime. In theory to gain 1lb in weight you need to eat 500 extra calories per day.

Diet

To gain weight from muscle:

• Eat protein and carbohydrate meals every 3 hours so you having 5-6 small meals per day. This will provide a constant supply of the nutrients needed for muscle growth. If you want weight gain you must never miss a meal and also aim to eat more slightly more carbohydrate at the first two meals of the day.
• Consume around 1.0-1.5 grams of protein per pound of lean bodyweight per day to keep the muscles supplied with high amounts of this important ‘building material’.
• Carbohydrate intake should be increased to around 60% of total calories, but try to avoid simple carbohydrate sources like sugar and refined foods.
• Use meal replacements as needed, there are specific weight gain products available that supply extra calories from carbohydrate and can range from 500-2500 calories per serving. The higher calorie products are for bodybuilders that find it really difficult to gain weight (hard-gainers). These products should be taken for 4 weeks at a time with close monitoring, to see ensure that weight gain is not from an increase in body-fat.
• Eat lots of fruit and vegetables to obtain key vitamins and minerals and dietary fibre.
• Try not to increase calorie intake from fat if you can, but eating oily Fish, nuts and seeds 2-3 times a week is ideal.
• Always drink plenty of water to keep hydrated. This will help maximise the transfer of nutrients into the muscles to aid growth, repair and cell volumisation (muscle hydration).

Supplements

Weight gain from muscle increase can be enhanced using various supplements, but they can only work with a sensible eating plan and exercise regime, combined with plenty of rest. Remember; muscles grow when you are resting and not during exercise.

Most useful supplements are:

• Protein supplements - use as and when to top up protein levels in the diet and to enhance an already carbohydrate rich meal.
• Creatine monohydrate - Studies have shown lean weight gain of 5-7lbs within 2 weeks.  Most research has used the powder form in the following doses:
  
  • Loading phase - Four 5g servings per day for first 5-6 days. 1 dose should be taken straight after exercise.
  • Maintenance - 3-10g per day for no longer than 8 weeks. Best taken straight after exercise.
  • Rest - Followed by a 4 week rest period
• Works better when combined with simple carbohydrates, look out for special formulas.
• Glutamine - this amino acid is needed for muscle repair, but also helps to hydrate muscle cells (cell volumisation) to encourage weight gain. Take 5-10 grams per day. (Also look out for GKG (Glutamine-keto-glutarate), a form of Glutamine that appears to be more efficient at increasing gains in lean muscle tissue, and at lower doses)
• Carbohydrate supplements - An energy bar or drink taken will boost calorie intake for individuals who are very active and burn up lots of energy easily.

Other supplements to consider include:

• HMB -. Slows down muscle breakdown after exercise and encourages lean muscle growth, particularly if combined with Creatine Take at least 1 gram 3 times per day. 1 dose should be straight after exercise for optimum results.
• Zinc and Magnesium (ZMA) - A combination supplement of these two minerals in the form Zinc monoMethionine and Magnesium aspartate has been shown to elevate testosterone levels by 30%, which may assist muscle growth. 3 capsules 30 minutes before bedtime is normally recommended.
• Arginine/Ornithine - helps release of growth hormone, which may increase lean muscle growth. A traditional bodybuilding supplement.
• GABA - Some bodybuilders say that this helps as GABA increases the release of growth hormone. Another traditional bodybuilding supplement.
• Methoxyisoflavone - an up and coming supplement. Preliminary research suggests increases in weight gain from muscle of 4.4 - 6.6lb in only a few weeks. More studies are needed to clarify this.

Weight training guide

For weight gain, weight-training is the priority, with aerobic exercise only once or twice a week. Suppression of muscle growth can occur due to the catabolic effects of cortisone, which is produced during aerobic exercise.

Weight training should be done 3-4 times per week. When weight training for weight gain you should use 10-15 reps, 2-4 sets and rest periods should last 1 minute.

Another key point is to completely rest the muscles exercised for at least 48 hours so that they fully repair and refuel.

Bodybuilders will change the way they train every few weeks, in order to always keep their muscles ‘shocked’ or ‘stimulated’ into growing. Generally, a major and a minor muscle group is exercised during a training session. Eg chest and triceps or back and biceps.

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