Top 10 tips to gain muscle weight and build muscle quickly

Top 10 tips to gain muscle weight and build muscle quickly

Tips to gain weight and build muscle the healthy way quickly, improve health and increase strength.

Do you find it difficult to gain weight?

Do you want to get rid of extreme thinness?

Or are you someone who wants to be big or bulky?

Or do you just want to maintain your weight and look attractive?

Regardless of your reasons for gaining weight, stop searching and reading loads of articles and exercises!

And stop hearing so many contradictory advice from unprofessionals

And stop spending money on all kinds of different supplements that may not work for you! (Without knowing which ones actually work and are right for you).

Follow these 10 steps, tips to gain weight, grow muscle, gain muscle size, build net muscle mass without fat, and continue on the natural growth path..

1. Diet

Remember the old saying "you are what you eat".

Remember this well the next time you go to a fast food store.

I care about eating healthy food and following a healthy and healthy diet.

Build a diet that includes fresh foods that are rich in vitamins, minerals, protein, complex carbohydrates, healthy fats and essential nutrients important to your body.

2. Calories

You must increase your caloric intake more than your body needs on a daily basis to gain weight.

Make sure that your calorie intake is from a good source and contains:

Protein: such as eggs, fish, red meat, poultry. (Here is a list of many protein-rich foods.)

Carbohydrates: such as oats, quinoa, whole grains.

Healthy fats: such as fish oil, olive oil, peanut butter.

Vitamins and minerals: such as vegetables and fruits. (Here is a list of many foods rich in vitamins and minerals.)

3. Metabolic rate

Learn about your metabolic rate.

If you have fast metabolic rates, eat to get a slow metabolism.

4. Nutritional Supplements

Dietary supplements can help you achieve weight gain quickly.

There is a type of nutritional supplement designed specifically for weight gain called Weight Gainer, also known as Mass Gainer, and the best of these supplements are Sirias Mass and Pro Complex Gainer.

There are many other nutritional supplements that are important for gaining weight and improving health, and the most important of these supplements is a multi-vitamin that is indispensable as it helps you to obtain the daily needs of vitamins, minerals and essential nutrients for the body to function efficiently.

And there are other supplements like whey protein, which is a fast-digesting protein that nourishes muscles quickly and helps them recover and grow.

5. Testosterone (male hormone)

Help and stimulate your body to produce more testosterone (the male hormone).

Testosterone helps to enlarge the muscles and increase their strength, which means an increase in the muscular weight of the body.

6. Training time

Less equals more! Your training session time should not exceed 45 minutes while lifting heavy weights.

Exaggerated training intensity will be counterproductive and this will destroy and lose muscle, rather than gain and increase it.

7. Groups of exercises

Weight lifting exercises groups The equipment in each group should be in the category of 4: 8 with the use of heavy weights.

This will help you to supplement the exercise, reduce fatigue during the exercise and utilize your energy stores without wasting and lifting more weights, which stimulates the muscles to grow and increase the size of the muscle mass.

8. Lifting weights

Lifting weights here should be in view of your own fitness goals.

If you tend to have a more "fitness" than a "bulky" body, you should lift lighter weights with more repetitions.

If you intend to have a "huge" body more than "fitness", you must lift heavy weights with fewer reps.

I advise you to gradually increase the weights in the exercise, increase the weight in each group than the previous one in the same exercise, and increase the weight in each training session than the previous one, even if it is a very small increase or according to your ability.

9. Cardio exercises

Cardio exercises are a must, cardio exercises will help you burn unwanted body fat and allow you to appear bigger.

Your focus should be muscle weight gain, not fat gain. Cardio exercises will help you with this.

Cardio exercises also help increase endurance, raise your physique and make you more fit.

It also helps in improving health, strengthening the heart and preventing many diseases.

10. Rest and sleep

Take care of including rest days in your training schedule.

Give your body the appropriate rest to complete the muscular recovery process.

I care about deep sleep at night, at least 8 hours a day in the evening.