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Gaining Weight and Muscle
2010-08-31 08:25 
Do you ever stop and consider how great that it would to be able to burn calories just by being idle? That is easy to do by simply adding some muscle mass to your body. There is a good bit of hard work that you have to do in order to get there, but by educating yourself you are already off to a good start. Here are some tips that I have compiled to help you build muscle mass:
- Use a Form of Progressive Overloading or Routine
Progressive Overloading is a fairly simple concept to grasp and retain. It basically means that with every workout you will increase the amount of reps or weight lifts that you do. With the increase occurring with each additional workout, your body will not stall and you will continue to burn fat and build lean muscle. The body tends to hit plateaus and overloading is a great way to prevent them. With this routine, the use of weight gain supplements are not mandatory but add a nice boost to the workout.
- Start Your Workout With 8 to 10 Repetitions
Eight to ten reps of any basic workout routine is a great way to boost the growth of muscles. Smaller reps will help build stamina but not necessarily muscle. Use non aerobic methods of exercise since aerobic methods slow down muscle growth due to the body burning glycogen.
- Watch What You Eat Along With Increased Sodium Intake
Your body can't add weight and muscle mass without the proper diet and nutrition. Sodium is essential for increased muscle growth. Increasing the amount of sodium in your diet allows good carbohydrates to be assimilated into the body along with amino acids. Intake also creates a marked improvement with your bodies ability to be properly insulin resistant. Along with red meat and turkey, fruit is an excellent source of antioxidants and helps increase your metabolism.
Many people trying to build muscle mass and gain weight will reach a plateau after a certain point. Even if you use the above tips sometimes it happens. It's just one of those things that happen. You may want to consider adding weight training supplements to your diet along with your workouts to avoid hitting that stall. By working out and eating a balanced, healthy diet along with the supplements it should assist with increased metabolism also. They come in a variety of types and flavors to fit individual needs. There are three main types of weight gain supplements :
- Carbo Gainers
Carbo gainers are a good way to add some complex carbohydrates and extra weight gain calories into a protein shake or meal replacement shake. They add additional energy throughout the day and can be used as little or as much as you prefer. They also tend to be fairly inexpensive which is an added bonus. To really boost your energy level and increase your metabolism, adding some carbo gainer into a protein shake with some peanut butter or fruit, like banana, is an excellent way to start your day. Also, casein powder, which can be found at most health food stores, adds a little boost along with the carbo gainer products.
- Low Protein Gainers
If you eat a lot of chicken or red meat already and don't need the extra protein in your weight gain products, a low-protein gainer is probably ideal. To properly add muscle to your body, you need the correct balance of calories, protein and and physical activity. If you add too much protein, it is, essentially, going to be a waste. There are a lot of great low protein gainers on the market to choose from. Simple research should help you decide which calorie level and type is best for you.
- High Protein Gainers
Most hardcore and professional bodybuilders use high protein weight gainers along with professional athletes. They are preferred because they help minimize the burn from intense workouts. They are high calorie, usually in the 600 or more range, and offer a staggering amount of protein. Most popular varieties offer a blend with essential fatty acids and vitamins.
There have been studies that show that people suffering from certain health related ailments may benefit from building their muscle mass and weight. People that suffer from heart disease greatly benefit from the use of creotine supplements. With individuals who have a higher level of triglycerides, which are fats in the blood steam, creatine will lower the levels of triglycerides and balance cholesterol. Also, people who suffer from muscular dystrophy benefit from the use of creatine. They have a lower level than normal in their system and regular supplements help the body build muscle mass.
Regardless of whether your motive is to increase muscle mass or weight for weight lifting or to improve your health, there are many ways that you can go about it. Research and find out what works best for you. The options are limitless.
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