How to Gain Weight and Turn it Into Muscle

How to Gain Weight & Turn it Into Muscle

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Gaining healthy muscle weight takes perseverance, time and the right mix of foods and strength training. Increasing your day-to-day calorie intake with lean proteins, intricate carbs and essential fatty acids will make sure muscle gain without getting excess fat, says Dr. Melina Jampolis of CNN.com. Together with the correct nutrition, you’ll need to follow a mass-building strength training program. BodyBuilding.com suggests an exercise regimen that takes each muscle to failure once a week to ensure bulking up.

Step 1

Eat a high-calorie morning meal straight upon waking in the morning. Pick a balance of lean protein, complicated carbs and crucial fatty acids, such as eggs, steel-cut oatmeal and fruit.

Step 2

Eat every two to three hours for a total of 5 to 6 meals throughout the day. Prepare your meals ahead of time to make sure that you consume enough calories.

Step 3

Eat calorie-dense, nutrient-dense foods throughout the day as treats. Pick foods such as nuts, whole-grain pastas, breads and grains and low-fat milk products, suggest MayoClinic.com.

Step 4

Drink high-calorie protein shakes between meals for added calories. Blend fruit, protein powder, low-fat milk and ice for a calorie-dense shake to pack on pounds.

Step 5

Take your muscles to failure at every workout by raising heavier weight with less repetitions. Alternate your muscles so you do not overtrain and strain any muscles.