Muscle and

Weight Gain

For some men and women, weight gain is a problem. They have tried many programs, but none work. To gain muscle and weight, you need to have the proper diet and the fitness program to develop your muscles.

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21 Day Fast Mass Building

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What is Your Calorie Intake?

How many calories do you use in a day? If you don’t exercise, take your weight and multiply it by 15. If you are active, take your weight and multiply it by 20. Let’s say, you weigh 180 pounds and you haven’t worked out in six months. The estimated calories per day that you need are 180 pounds x 15 =   2,700 calories per day.  For muscle and weight gain, you need to take in over 2,700 calories.

What Should I Eat?

To build muscle, you need to take in the right foods. Try to avoid white bread, white potatoes, and white rice. These foods add fat to your body. Instead, eat foods like whole wheat bread, sweet potatoes and brown rice. You will be adding vitamins and nutrients to your system.

Try to avoid the foods that can make you fat. Fried chicken, fried fish, chicken fried steak, French fries, cakes, donuts and cookies all contain fat. Instead, have grilled chicken, baked fish and add fruits and vegetables to your meal. A good diet will help you to gain muscles and weight.

How Do I Know That it’s Working?

Keep a journal on your fitness program.  Record your weight, exercises, distances you may have run and the food you have taken in. See if you are gaining weight, if not; adjust your food intake to represent your goal.

Why Am I Always Hungry?

Body Builders eat six small meals a day, spaced two to three hours apart. They are never hungry. To gain weight and muscle, try this meal plan and add good nutrition to your body. 

What Exercises Should I Do?

With any fitness program, you need to develop all the muscles in your body for muscle and weight gain. There are four types of exercises, they include:

1)      Body Building or Weight Lifting Exercises help to develop the muscles in your body.

2)      Cardiovascular or Aerobic Exercises keep your body in constant motion.

3)      Abdominal Exercises tighten your lower abdomen or stomach muscles.

4)      Stretching helps to keep the muscles relaxed, after a workout.

How Do I Start Weight Lifting?

Body Building or Weight Lifting Exercises include the use of weight resistant machines and free weights to develop your muscles and tone your body.  At a Fitness Center, have a trainer review the equipment with you. Start slow and use minimal weight, form is important. Have the trainer review your form on the machines. By working the equipment correctly, you can avoid injuries. 

What Are Aerobic Exercises?

Aerobic Exercises include walking, running and bicycling. Choose an exercise that you like.  You can also exercise indoors on a treadmill or stationary bike. The machines have settings for endurance, and you can have muscle and weight gain.

What Are Some Good Abdominal Exercises?

Abdominal Exercises can be done on a mat.  Sit-ups, crunches, and leg raises help to tighten the stomach muscles and tone the lower abdomen. To add resistance, you can add free weights and a stability ball. 

What Is Stretching?

Stretching is usually done both before and after a workout. Stretching helps to relax the muscles and prevents muscle strain and muscle spasms.

Want a Complete Program?

With The 21 Day Fast Mass Building Program, you will be eating the proper diet and doing exercises. You should build muscle size and strength faster in 21 days, faster than you have ever done previously.  

With The 21 Day Fast Mass Building Program, you can have a muscle and weight gain. By keeping a journal, you will see the results.

Good luck with your program!