Are you trying to gain muscle mass but instead get laughed at on the beach because you look like a bean pole? If you do then you need to consider a weight gaining diet. Doctors still don’t know why some people simply don’t put on weight but it generally comes down to metabolism and genetics. This article will give you food (pun intended) for thought about a weight gaining diet intended to build muscle mass.

If you feel you are too skinny or seem to keep losing weight for some unknown reason it’s time to see your doctor. There may be a possibility of some type of illness or disease, which could be causing you to be underweight or losing pounds, you can’t afford to lose.

Most people have to lose weight, but there are a few (lucky you might say!) folks out there who have the opposite problem; in that they have trouble putting on weight. These people generally can eat a lot of what they want but simply don’t gain weight. Once an illness has been ruled out, a weight gaining diet plan needs to be formulated.

Just because a person is thin it doesn’t mean they are healthy. People who don’t put on weight may feel they can eat whatever and whenever they like. However there are hidden dangers; the cholesterol levels can easily climb and various other silent killers may lurk about; such as diabetes. It is therefore pivotal that thin people who have trouble putting on weight still eat healthy.

There are various weight gaining diet plans but all have the one goal; to consume more calories than are being burned. Many people who struggle to put on weight are very active and therefore require a high daily calorie intake. The secret is to focus on good calories and not bad ones.

Some examples of weight gaining diet foods include:

• Fish

Fish is high in protein, makes you feel fuller faster and is known for excellent weight gain. Bodybuilders eat a lot of fish for the protein and because protein does not result in excess fat, you are putting on lean muscle instead which is healthier.

• Fruit

Fruit such as bananas are ideal for weight gain. Most other fruits will not result in actual gains but will make you healthy.

• Vegetables

Vegetables are the key to weight gain. You can eat as many vegetables as you like without feeling guilty. If you really need to gain weight then consider two to three small vegetable meals per day.

• Lean Meat

Meat is the other key to putting on weight and gaining muscle mass. Although vegetarians may not be skinny, eating meat will certainly hasten the process of weight gain. Lean meats like lean beef and chicken should be eaten 4-5 times per week if your goal is to put on weight and gain muscle mass.

Some other tips for a weight gaining diet include eating regular small meals rather than 3 large meals. 6 smaller meals will stop your body using up reserves of fat as it waits for the next meal. Providing a constant supply of food means there is always something for your body to work from.

In conclusion you can eat a weight gaining diet, but metabolism and genetics may be working against you. Regardless if you are losing weight or trying to gain weight, the most important thing is for you to eat healthy.

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Workouts are very important for building muscle mass, incinerating fat, and creating the perfect body. Working out the right way can help to minimize the potential for injury and delays in the quest for the perfect body. Where one works out can make a big difference too. It is nice to work out at home since one can then do it whenever he or she pleases to do it. Working out at home does pose the problem of distractions though. There are so many distractions at home that one often has problems finding the drive to workout at home or the time to work out at home. Working out in the gym can be nice since there are limited distractions, but it is troublesome because of the travel and the other people who may be on the machine you want. There is no perfect place to workout, so workout where you are most comfortable and can get a full workout each time.

In addition to working out in the right location, working out on the right equipment is important. Working out with free weights has long been considered one of the best ways to achieve great results. The down side of working out with free weights is that it requires a lot of balance and a spotter. The balance is needed to keep the weights moving at the same pace and in a safe manner. The spotter is needed incase the weights get too much and the lifter needs assistance to move the weights to a safe location.

There are many weight machines that have been developed to take away from these problems. These machines help to promote the balance and the spotting by working off a series of pulleys that will remove the weights if they cannot be handled by the lifter. These machines also assist the balance by holding the weights away from the individual and keeping the arms in a line at all times. This can make it possible to lift more weight or for those who have balance problems due to deafness or other problems to lift safely.

Once the right location and weight type is found, the workout itself can begin. It is often considered best to work one half of the body at a time. For an example, if one is going to work the chest and arms, one may want to not work the legs that day. If one is going to work the legs and lower back, allow the arms to relax. This rotation allows for the continual burning of calories and fats without the excess damage to the muscles. By giving the muscles time to recover, one is aiding in the process of recovery and building.

When lifting, it is not suggested that one lifts weights that are too heavy in hopes to build endurance to thee weights. It is more helpful to lift weights that are slightly heavier than one can easily handle and to add repetitions to this. This way the muscles are working for longer periods and are using up the stored fats while building strength. If one eats proteins and irons, then when the muscles repair themselves they will be larger and stronger than before. Once the repetitions feel as though they are too easy and that one is not getting the proper workout, more weight can be added in small increments of no more than five pounds at a time.

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• The exact methods you should use to literally set your blood and muscle fibers on fire and blast your physique… (There are no drugs involved).

• Which exercises are the absolute most effective movements for packing on maximum muscle and building overall strength in minimum time.

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After years of study and research into this subject, and hundreds of hours of my own testing and tracking results, I have come up with a very simple, no-nonsense formula for gaining muscle mass fast.

Here it is…

Intensity + Fuel + REST + Confusion = Muscle Mass

Of course, nothing will happen unless you have the desire and the drive to work the formula consistently. So, with that in mind, the formula becomes:

Intensity + Fuel + REST + Confusion + Desire = Muscle Mass

IMPORTANT:  If even a single component from the above equation is missing, your muscle-building results will suffer. Every piece has to be there for this to work. You must understand this before you start your program or else you will waste a lot of your time.

In this post, I am going to address the first part of the formula:  Intensity.

Most people already know that you need resistance training to build muscle, i.e. external weight/strain. Non-resistance and cardiovascular exercise can only take you so far. After a while, your body will get used to it’s own weight. When that happens, push ups, pull ups and other such non-resistance exercises will not grow your muscle any longer.

So, you need external resistance in the form of weights, bands, etc. to get your muscles to grow beyond what it normally would. And while providing resistance is a great start, it is not enough.

Most people just don’t train with intensity.

No, I’m not talking about “no pain, no gain.” It may come as a shock, especially to Westerners, that the “no pain, no gain” mantra is actually old and out-of-date. Athletes today, have adopted better technology - and methods - that have replaced the old ‘no pain, no gain’ mantra.

The new magic word is intensity. Train with intensity and you won’t have to put your body through pain during your workouts. Additionally, your muscles will grow faster when you train with intensity.

So, what exactly is intensity? Simply put, it is about handling the maximum amount of total weight over the course of your entire workout session.

In other words, you want to lift the heaviest weight you can handle, and perform as many sets as your muscles can handle. It’s not about pain, it’s about poundage. It’s about intensity.

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There has been an ongoing debate between athletes and coaches about the difference between using free weights vs. machines for years.  There are those that believe the free weights are the only ones that give your muscles work through the entire range of motion while others believe the machines help control the movement and reduce the risk of injury.  Let’s examine the pros and cons of each.

An integral part of any weight lifting program is safety.  Becoming injured while weight training only defeats the purpose of using weights, which is to increase strength, stability, power and reduce the risk of injury in your sport.  If you are new to strength training or if you are working out alone, the variable resistance machines are your best bet.  While the machines are definitely a viable option for serious weight training they are the best for the beginner, recreational athlete and senior.

When evaluating the differences between free weights vs machine the resistance machines are considered best for rehabilitating injured athletes since they control the movement and isolate muscle groups best.  However, the machines aren’t a one size fits all.  If you are small or tall you will take time adjusting each of the machines to fit your size as best it can.  This leaves you using a machine that isn’t mechanically efficient and possibly injuring yourself.

Machines can also get boring.  You do the same exercise the same way each and every time.  This bores your brain and your muscles, no matter how safe you are.  There are ways to combat this boredom by varying the routine and order in which you do the exercises.  You also may find that the machines get filled the quickest when the gym is busy.  You may have to workout during off times or integrate a few free weights into the routine to keep moving through your workout.

When comparing free weights vs. machines you can’t overlook the research that has shown that free weights promote quicker strength gains because they require more balance and coordination than the resistance machines.  They work the muscles through more of the range of motion and use more of the muscle groups than the machines.  Free weights are also considerably less expensive since you can perform a complete strength training routine with a few dumbbells.

However, using free weights vs. machines requires the use of a spotter and often results in more injury than the use of machines.  Sometimes this is due to the desire of the athlete to increase the amount of weight faster than is appropriate.  When too many weights are added to a resistance machine the muscle fails and you don’t lift the weight.  When too many are added to free weights you can lose the dumbbell, injure or pull muscles while trying to regain control of the weight.  Very careful instruction is necessary to master the art of using free weights.

The consideration between free weights vs. machine also includes the idea that you are building a program for your life.  Given that you may want to consider a routine that doesn’t require fancy equipment or a gym to complete 3 times each week.

It would appear that the best way to work your muscles are the free weights but that the education and requirements of free weights may make machines more palatable.  The choice for your workout ultimately falls on your shoulders.  Only you will know if you need a workout with more stimulation, more safety for your joints, or more flexibility.