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How to Gain Muscle

To Gain Muscle, Sensible Things You Need to Know

Healthful Way to Gain Muscle Sensibly

To Gain Muscle

A Diet for Sensible Muscle Gain

Difficult as it may seem for many folks to believe, there are those who want to gain weight.  Why they want to gain extra weight varies, but it’s imperative that whatever reason they have, there is a difference between any weight and healthy weight.  By indiscriminately adding weight through junk food or any processed food without dietary significance might result in more crucial problems.

So initially ask yourself the reasons you want to add to your weight.  Then you would want to consult a doctor to make sure you have no hormonal imbalances or other medical conditions that stop nutrition from being absorbed.  After that, listed here are a few issues and how they may be overcome, plus our piece on muscle-gaining foods can help. Sensible Body Building to Gain Muscle

1.    Body Building.  Perhaps the key reason why people try to gain weight is to gain muscle mass.  In this case your workouts ought to be more with heavier resistance training and curtailing, but definitely not completely removing cardiovascular exercises.  This will cut back on calories that are burned, but promotes muscle tissue breakdown.  The rise in weight comes through the extra protein you’ll utilize in your diet plan.  Muscle fiber will increase and thicken, and as muscle weighs more than fat this method of muscle increase will not only cause you to  look better as well as healthier but add pounds faster.

2.    Genetics.  Many people (and we all envy them) are able to devour nearly anything they would like and will never add pounds.  It’s believed they possess a “skinny” gene which acts more like a volume monitor than an on-off switch.  This gene can be found in every animal, and happily regarding these animals when food is bountiful they do really well.  When famine strikes they are also the first to go.

For those trying to achieve gaining weight with this gene working, it would be best to consult a dietitian to guarantee they are getting the correct nutrition, but adding significant weight most likely isn’t in the cards until the gene could be switched off in people.  And sorry, researchers say they are a few years from the time we discover ways to switch the gene on.

3.    Psychological Issues.  Appetite could be suppressed, sometimes during long periods of time, when individuals are stressed out, anxious, or believe they may be overweight, even if they’re really the only individual to think so.  This really is a serious issue, every bit as critical as being overweight.  When you don’t eat a sufficient amount to always have proper cellular performance, you will be at risk for viruses and other health issues.  Hormones in the body, especially one’s necessary for brain function, need fat to be transported within the nervous system.  Other physical problems are the danger of osteoporosis, or bone degeneration which especially in advanced age can become life threatening.

Psychological Issues Are Going to Be Challenging to Gain Muscle

Psychological issues most probably are going to be difficult coping with devoid of professional assistance.  It’s vital that anyone having these troubles deals with them without delay, as the health dangers of being too skinny may be greater as opposed to being too fat.  It just hasn’t become as greatly publicized.  We always advocate home delivered meals as a cost-effective way for qualified dietitians to provide your foods to you, making sure your dietary needs are being met.


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Muscle Gain Truth About Protein Supplements- Are they Necessary

Are Using Protein Supplements Necessary?

Most people would probably assume that building muscle and using supplements go together.  The truth about gaining muscle is when individuals get focused on  muscle building programs and looking more fit, they become open to whatever new product that can help them reach their goals.  As Paul McCarthy (not the ex-Beatle) wrote a some time ago in Physician and Sports Medicine, “Mix one part fact with several parts ignorance; season with advertising, sprinkle on a need for that all-important competitive edge, and you have a recipe for protein supplements”.   So the question becomes, if you maintain good eating habits, are protein supplements necessary?

This Is the Way We Develop Muscle

Before we get into the need for protein supplements, let’s examine how muscles actually develop.  By physically exerting muscle tissues, they are broken down (but of course not damaged or torn).  We consume protein in our diet, which is broken down to produce amino acids.  These are sent into the muscle fiber for repair and rebuilding, and as they are rebuilt they increase slightly in size.  So if in your diet you consume enough protein to appropriately build back the muscles, a protein supplement will not be needed.

How Much Protein do We Need in Our Diet

Muscle Gain TruthNext we have to look at how much protein our body needs to for muscle rebuilding.  More will be required of the high-level athlete who trains harder than the average person working out four times a week for 45 minutes.  Extra protein will be essential during workouts.  But today the average American consumes about 12% of his diet with protein, and with a normal training regimen that should be enough.

User''s Guide Nutritional Supplements

User”s Guide Nutritional Supplements

But if you just want to be safe and consume more protein than you can use, what might be the consequences?  There has been a misconception floating around that because protein will make kidneys work harder, excess protein over a period of time could cause damage to the kidneys.  This may seem logical, but there have been no studies that show a higher amount of kidney issues for athletes and power lifters that consume excessive amounts of protein.

But dehydration could be a problem, as large amounts of protein can lead to water loss when your system disposes of urea.  This is a substance that must be discarded with water after protein is broken down.

So if we don’t have to worry about too much protein doing damage to our kidney, are there any issues we should be concerned with?  It is possible that weight escalation could result from excessive protein.  If a certain food is necessary to meet nutritional needs, and protein certainly is in that category, that in no way implies that by eating more than you need you will be any more fit or healthy.  If there is a surplus over what the body needs, hopefully it will eliminate it, and if not it will go to fat storage.

So are supplements necessary to muscle building?  If you are eating a diet that fulfills all your body needs you are probably now getting all you need.


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Best Way to Gain Muscle for Fat Loss is a Slow Muscle-Increase Method

This Is the Best Way to Gain Muscle and Lose Fat

Best Way to Gain Muscle

There are many different approaches for muscle gain, and you will read on many websites that the best way to gain muscle is high protein and supplements, and high intensity workouts.  If you are into high-level athletic training or body building, that might be your approach.  But if you’re the average person that just wants to tone up and lose some weight, our suggestion for a more healthy way to do this is the slow muscle-building way.  At the bottom of this piece check out the video on why gaining muscle on a long-term approach might be the plan you should implement.

The Best Way for Gaining Muscle Starts with Diet

Lean muscle will be created from the food you eat, so knowing the right kind of food to build these lean muscles is vital.  You wouldn’t think about putting anything but the right kind of fuel into your car, so if you want your body to build itself in the right way you must put in only the best fuel.  You won’t build good lean muscle unless a proper diet plan is adhered to (see

Men''s Health Best: Turn Fat into Muscle

Men”s Health Best: Turn Fat into Muscle

The right food is going to be the fuel that will be the best way to gain muscle.  So what are the building blocks that are the optimum foods for building muscle?  Lean proteins found in turkey, chicken, fish and eggs are a good start.  Then add  healthy fats like polyunsaturated fats, monounsaturated fats,  and omega-3s. Finally mix in complex carbohydrates found in bananas, beans, lentils, and nuts to your diet and you’ll have your building blocks for a diet built for muscle.

You might have heard that you should get fats out of your diet, but to build lean muscle as well as stay healthy you need fat.  It is an essential in your diet, in fact.  But they must be the right fats, and you have to know the difference.

What Is Progressive Overload?

The factors that go into muscle mass are genetics, your past level of activity, plus your overall strength.  As you take on the right diet, you will take on the fuel to provide those muscles energy.  Now weight training comes in, and you do this by what is called progressive overload, or the taxing of the muscles to the point they break down.

After these muscles have been broken down, all the fuel that you provided it will be used to build them back stronger.  This is the process you will use to as the way to gain muscle, and it is easy to see how important proper diet is.  Without it muscle growth is virtually impossible, and you will have more problems with muscle injury or breakdown.

Will You Experience Fat Gain When You Gain Muscle and Lose Weight

When you get started on a fast weight-gain program, you may initially gain some fat.  Unless you are genetically gifted, this is almost unavoidable.  However, by gaining muscle at the slower rate we recommend, this can be practically eliminated.  Since we are not addressing this article to the body builder, but to the average person just trying to look better, this slower rate of growth is the healthiest for most people.



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Build Muscle Lose Fat Diet- Taking It to the Next Level

A Build Muscle Lose Fat Diet

Build Muscle Lose Fat Diet

Most people that are in to a build muscle lose fat diet know that protein is a key to muscle development.  We understand what the best muscle-gaining foods are, but if you’re ready to take your diet to a new level there are some alternatives to those muscle building foods that take protein consumption to a higher level.

Protein Alternatives to Build Muscle

1.     Lean beef as an alternative to chicken. We always say that chicken and turkey are better than beef, as they have fewer calories.  But lean red meat has added vitamins minerals and creatine.  This is a compound that is very popular with athletes because it cuts back on lactic acid, which as you have heard reduces your energy levels.  Build it in as a chicken substitute occasionally to kick-start your muscle development.

2.    Calorie Countdown besides skim milk. Although skim milk is high in vitamins, protein and minerals, it still has sugar.  There is a product called Calorie Countdown that has 40% less calories, 75% reduced sugar and 75% reduced in carbohydrates.  These benefits will help you lose fat while developing muscle.  You can find it in the dairy case, and has been around for a few years now.

The All-Pro Diet: Lose Fat, Build Muscle, and Live Like a Champion

The All-Pro Diet: Lose Fat, Build Muscle, and Live Like a Champion

3.      Greek yogurt (fat-free) instead of regular flavored yogurt.  As it is pointed out in our article on Greek yogurt there are factors that make it better.  Greek yogurt has up to two times as much protein as regular yogurt, but with half the sugar. They are both great sources of calcium.  Because it is filtered extensively to remove much of the liquid whey, much of the sugar and lactose is also removed.  Be certain you are getting the fat-free variety, as the full-fat type has  16  grams of saturated fat in just seven ounces

4.    Green tea instead of coffee.  Coffee does have some great health benefits, but it can’t come close to matching what green tea can do.  Their elevated catechin-polyphenols, the compounds that work with other chemicals to significantly amplify fat oxidation levels, is a great asset.  These compounds allow green tea to act as a true food that will burn fat, as they burn fat as if it were fuel.  Originally it was believed that the levels of caffeine was setting off this process, but now the catechin-polyphenols working synergistically with the caffeine is getting the credit.

5.    Canned salmon instead of chunk white tuna.

Salmon will outshine white tuna in taste and omega-3s, they have similar amounts of protein, but canned tuna can have about three times the mercury content. Salmon that is farm raised or wild caught is very healthy and tops most lists of super foods. But try to find product caught in their natural habitat as opposed to farm raised salmon.

It used to be that there were abundant supplies of wild salmon in the Atlantic, but now is nearly all farm raised, and most of the wild salmon is from the Pacific.  Farm grown salmon is not raised in the healthiest of conditions, so you must take some care when eating it.  Fortunately on the Pacific side there have been wise environmental policies implemented to insure their survival, but because they are harvested only during the summer, most often you will purchased the product canned.


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