If you work full time and/or have family obligations, chances are you don’t have the time or energy to gain muscle mass. You may have muscle mass routines that tell you how to gain weight or put on weight, yet they are written by (and probably for) people who make weight lifting their number one priority in life. Are. Many bodybuilders simply eat, exercise, sleep, and rest most of the day; And that doesn’t even take into account all the supplements they consume!
So how do you manage to gain and lose weight if you have work and family commitments?
First, decide on your goals. If you’re skinny or weak, your first goal is to get bigger and stronger. You’ll do this by learning how to lift weights, eat properly and recover properly. Working 40 hours (or more) a week, commuting, going to family events, and taking care of your family will add up to about 80 hours of “stress” a week, which most bodybuilders can’t handle.
Second, find out where you’re already exercising. Do you walk or bike to work? Do you do several hours of yard work each weekend? Do you clean your driveway and elderly neighbors’ driveways during the winter? Do you practice sports with your children? Count the hours you spend exercising and remember that you are working your muscles during this time.
Third, assuming you’re doing some sort of exercise during the week, realize that you’ll need to add in the proper type and amount of weight training in order to bulk up and gain weight. This means that you should choose a muscle mass routine that encourages growth, yet gives you enough time to recover and, ultimately, grow new muscle.
Fourth, you must eat adequately. Assuming you have your doctor’s permission that you can gain weight, include healthy foods that are “calorie-dense.” Foods rich in calories include nuts, seeds, healthy fats like fish oil and olive oil, meat and other such foods. Of course, drink plenty of clean water and stay away from sweets and sweets for a while. Yes, you can gain weight by eating sweets… but you don’t want to gain weight that way!
A good place to start your nutrition plan is to eat at least 15-16 times your body weight in calories. For example, if you weigh 150 pounds, 15 times your body weight would be 2250 calories. Talk to your doctor about this estimate, and be sure you make any nutritional adjustments for allergies, diabetes, or any other medical concerns.
Once you have everything in place you’ll want to focus on one thing: Continuity. Getting enthusiastic is easy once you know how to bulk up; But after the 10th day, your enthusiasm may wane a bit. Find supportive friends, join online forums, find a coach or personal trainer, or find some other way to keep your motivation high and you on track. Do whatever you can to turn these steps into habits.
Finally, have an “exit strategy”. For example, if you’re 5′ 6″ and weigh 150 pounds, you probably want your realistic muscle goal to be no more than 10% of your current body weight. If you gain a lot of weight, So chances are it’s not muscle. Your metabolism could change dramatically and you could introduce new health concerns. Always consult with your doctor about your ultimate goals so that staying healthy should be your first priority. Needed
Have fun and remember to lift weights wisely now that you know how to gain and lose weight.
Source by Matt Mc Dermott
