If you want to put on weight fast, it is very essential to make a note of the actual weight you gained, just before you start to make an effort in the direction of gaining more weight. Collecting this piece of information can let u decide which program for weight gain will give the desired results and hence, you can start on the right track. The other very important detail which you should know before starting to decide on weight gain program you want to take is that you should know your height and build of your body. Since, it helps you in deciding the amount of weight gain that will be ideal for your body.

Once you have followed the above steps, you can now go forward in gaining weight quickly, trouble-free, and safely.

1. Eat. This is the key feature that would add a lot in fast weight gain. Since, food is the source for people to acquire energy to move around other than being the prime source of vitamins, nutrients and minerals required by the body. If you desire to gain weight quickly, it is very vital to plan out your meals watchfully to make sure that you get satisfying outcome. The most essential thing to keep in mind if you desire to gain weight quickly is that you have to stack up on calories. And these calories should arrive from those natural sources that will provide your body the quantity it needs.

It is suggested that people who are gaining weight should increase their calorie intake to twofold to make certain that they have adequate amount to burn. The best calorie consumption should be from 300 to 500 on a daily basis according to the hunger and eating routine of the person. To add weight, you must also boost your meals at the same time make sure that they are a mixture of healthy foods such as lean meats, vegetables, fruits and poultry products. You must also drink plenty of fluids such as water and juices to refill which you lost during workouts.

2. Exercise. Having a set of physical activities with a specified routine such as exercise and workouts can facilitate you in putting on weight quicker because you are building and increasing your muscles strength. The exercises that you should concentrate on are those that help strengthening of muscles such as bench presses, squats, lifting, etc. This is very vital for the reason that, it not only builds your muscles as well as helps in toning them down.

3. Supplements. If you want to increase weight swiftly, then you should balance amplified food intake and exercise using weight gain supplements. These supplements have a very critical role in attaining quick weight.

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Chest Press – On a bench lay flat. Now take a dumbbell in your each arm. Start with the dumbbells alongside your chest and your palms facing slightly near you. Now push the dumbbells in the direction of the ceiling and twist the dumbbells a little such that the left head of your right dumbbell and the right head of your left dumbbell are touching almost. Now bring back the dumbbells to their beginning position.

Bent Over Row – With feet shoulder stand width apart, and back making an angle of 135* from the floor. Now slightly bend your knees keeping your head facing straight hold the dumbbells under your body with your arms extended. Next bring the dumbbells near your stomach and squeeze your back muscles. Return to the starting position.

Squat – Take two dumbbells and stand with slightly wider width than the shoulders. Now position each dumbbell on your shoulder with elbow bent facing front. You should note that your upper arms must be parallel to the floor. Now crouch down while keeping your heels flat. One excellent method to crouch is to pretend like you are sitting on a chair. Now try to bend with your hips before your knees and don’t let your knees go past your toes.

Dumbbell Exercises to Develop Your Biceps

Dumbbell Curls – It is one of the simplest exercises that can be performed with dumbbells. Take a dumbbell in each hand and stand straight. Let your palms face front and now lift the dumbbells only bending your arm at the elbows. You may curl each arm alternatively. Do this routine everyday not swinging your hands. Perform 3 sets with around 8 – 10 reps per set and raise the weight of the dumbbells progressively.

Concentration Curls – Sit on one edge of a bench and bend down keeping a dumbbell in one of your hand. Slightly open your legs and let your elbow rest on the matching knee or thigh. While you rest the other arm on the thigh or knee, curl the dumbbell at the elbow. The routine must be done with no jerks.

Hammer Curls – It is same as the regular dumbbell routine but having one exception. Here in Hammer Curls your palms must face each other. The routine is a little hard than regular curls. So you need to accustom with the weights as your wrists will be under a lot of pressure during this routine. Never straighten your elbows totally whenever you lower the dumbbells.

Incline Bicep Curls – For this routine you need an incline bench and need to lie down on it with a dumbbell in each hand. This routine may look similar as regular dumbbell curls but it is more challenging and interesting. Lift the dumbbells up to your shoulders and lower them again. By this routine you will develop your bicep muscles very quickly.

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Most people are much exited in the beginning to have a weight training routine. But, bodybuilding requires a lot of dedication and patience. People eventually give up their workout regimes later. If you want a perfect body in just one month, you must plan a perfect workout and dieting routine.

Planning your Bodybuilding Routine and get ripped within 4 weeks

1. A lot of fat burning is possible by cardio workouts. Walking and running are considered as the best workouts for improving body metabolism. These leads to lot of fat burning. You should always perform cardio for at least 10 minutes before weightlifting exercises. This not only burns fat but also improves your body endurance. Different body workouts can be done, like sit ups, push ups, dips etc., for warming up. Even you can use a medicine ball or a Swiss ball for boosting body metabolism in your body.

2. The weight training exercises are considered as the most vital part of bodybuilding routine. It will help you sculpting and pumping your muscle. Never focus only on same muscle group daily and leaving others, instead concentrate also on various other muscle groups. Use different workouts like bench press, seated cable row, dead lift, triceps push downs, overhead press, lat pull down and bicep curl in your routine to work on different muscle groups.

3. Nutrition should not be overlooked. Proper nutrition is utmost essential for displaying a chiseled look. Your diet should have high protein and low fat for maintaining energy levels. Nutritious food should be consumed each day such as eggs, soybeans, vegetables, fruits etc. Adding protein supplements to your diets will also help you attaining strength and vigor.

4. Lot of endurance and power is required to carryon with the body building routine regularly. This can be achieved by taking Nitric Oxide, which increases the blood flow in your body. Increased flow of blood in turn helps in muscle pumping. Nitric Oxide also helps in recovering joint pains and injuries caused due to bodybuilding workouts. Therefore it decreases the recovery time and alleviates the immune system. It also quickens loss of fat and thus helping in age reversal.

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So which one is better? Free weights, machines or bodyweight exercises?

Free weight exercises are considered the best workout techniques if your goal is to maximize muscle gain. Of course, you can use machines and do bodyweight exercises, but it’s better to concentrate more on free weight exercises. Your strategy should be to fuel up your muscle fibers as much as
possible and machines won’t be of much help here.

Effective muscle building requires certain muscles that fall in the category-stabilizer and synergist muscles. These muscles have a supportive function and help in giving a complex boost to the main muscle. To stimulate muscle fiber, you need to work these supporting muscles first. Free weight compound exercises
such as the bench press help to work out these stabilizer and synergistic muscles while doing the same bench press exercise on a machine has almost nothing to do with these supporting muscles.

Machines have certain rigidity in the sense they can work only in a particular range of movement and the weights they support are fixed. Machines lack the capacity to work on the muscles surrounding the main muscle you are working on.
Hence, your stabilizer muscles don’t get worked on and start becoming powerless. If these supporting muscles are feeble, there’s no chance for the main muscles to develop.

On the other hand, free weight exercises such as dumbbell press or squat exercises stress the stabilizer muscles. This is one reason why these exercises make you feel tired faster and weights seem tougher to lift than when you use the machine. However, this is the best way to gain muscle weight fast and know
the real estimate of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.

So, it’s preferable to use muscles to work only on isolated areas, and that too after you’ve finished doing the exercises that work on multiple joints.

Freshers to weight training should ideally start your workout with a mixture of multi-jointed free weight, bodyweight and machine exercises. Your first goal should be to familiarize yourself with the working of each form, then go in for increasing the weights. After a few sessions you’ll find that bodyweight
exercises are inadequate to efficiently increase muscle growth and you’ll start taking up more free weight exercises.

What are multi-jointed exercises?

Synchronized stimulation of multiple muscles to boost the large muscle groups through compound movements are called multi jointed exercises. It’s ideal to keep these exercises as the base of your work out routine because they work on many different muscles at the same time.

Different muscle zones require different exercises. Let’s look at some exercises that best suit each muscle zone:

These exercises are very important and it’s essential that you complete these exercises before starting a more complex weight training program.

The advantage of these exercises is, they strain your skeletal and muscular system to the maximum level that can’t be achieved by any machine, thereby giving your body the best possible workout routine in a short span. Do as many exercises as you can without overstressing your body. Even experts advocate
these exercises for the successful muscle and strength gain they bring about.

Weight lifting

For best results in gaining muscle mass, use heavy weights for weight training. Heavy in this context means a weight that offers you resistance. Your weight is heavy if you are able to do only 8 – 12 reps before your body gives up. A light weight is when you are able to do 15 reps before you start feeling muscle fatigue. You need to lift heavy weights because more muscle fibers get worked on this way than when you use light weights. It’s as easy as this. Just remember, you need to provoke more muscles to generate more muscle
growth.

Overstressing your muscles is bad

Your body goes through a great deal of stress when you do heavy weight training. Give the body some time to heal itself by taking adequate rest and by spacing out your workouts. Training too frequently without adequate breaks leads to overstrain on muscles. Your body doesn’t get enough time to recuperate
and you wouldn’t have enough energy for your next work out. So, rest is very important. Resting adequately is as important as eating is.

It might be thrilling and challenging to keep working out, but it’s wise to know your limit and stay within these limits. Make sure you pace your workouts such that you are able to work out long term and reach your goals without any burnout. My weight training is limited to three times a week. If I do more than this, my body wouldn’t have enough time to recover and build new muscle. Most people think you’re gaining muscles by working out more. The truth is, muscles grow only when you’re resting. So make sure you get lots of rest for effective muscle gain.

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So how do cardiovascular exercises help you gain muscle mass?

Cardio exercises are usually spoken of in conjunction with weight loss. It’s a little known fact that the right cardio exercises also contribute to weight gain through gaining of muscle weight. Weight training results in increasing muscles as well as a small quantity of fat. A combination of weight training and cardio exercises helps you to gain muscle weight while shedding fat. Cardio exercises help gain muscle mass by pumping in more blood to the muscles and increasing the rate of metabolism.

Cardio exercises, in general, have been found to be very beneficial to health. It helps to prevent heart diseases, improves blood circulation, the rate of metabolism and assists the body in healing at a faster rate.

A typical muscle building exercise routine involves weight training; this leads to increased muscle mass. To maintain the overall stability of the body while gaining muscle mass, it’s ideal to incorporate cardio exercises along with your weight training. This makes it easier for the body to adapt itself to the pressures of weight training. A weight training schedule may be beneficial to build muscles, but it puts excess strain on one important muscle – the heart. A combination of cardio with weight training acts to eliminate this stress from the heart.

Another important benefit from cardio exercises is, they improve your appetite and help you gain weight by eating more. Just try out a simple 30 minute walk early in the morning and see how hungry you feel when you finish walking. Ensure you eat the right, protein-rich foods to satisfy this stimulated appetite to effectively gain muscle weight. Cardio exercises also improve sleep through effective distribution of oxygen throughout the body. Muscles normally develop when the body’s resting. This is another reason why cardio is recommended for muscle gain.

It’s important that you don’t overdo your cardio workout. A moderate frequency cardio routine’s best to gain muscle mass. It’s sufficient if your schedule your cardio exercises to three times a week for duration of 20 minutes each.

So which cardio work outs should you select to gain muscle weight? Almost all cardio activities contribute to building muscles when done in a moderate level. Select an exercise like swimming or rowing to get the best out of your cardio workout. These involve using the larger muscles and are relatively intense in nature as compared to other activities.

And always remember, you are losing a lot of calories when your carry out these activities. Eat calorie high foods to compensate for this loss to gain weight and gain muscle mass effectively. Drink lots of water and liquid food to replace the lost fluids.

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1. Weight training
Effective weight training through the right exercises is the best way to gain weight and build your strength through developing muscles. Weight lifting is said to be one of the most effective ways to build firm muscles. One important factor to note here is, each person has a unique body structure; hence select an exercise routine that best suits your body needs. Working out is not just about performing some routine weight training for the sake of exercising. The right breathing techniques, the right position and posture and the most suitable frequency are very important to maximize the benefits of your work out procedure. Start out with light weight lifting and keep adding weights according to your comfort levels. Calisthenics and squat exercises are also good ideas to build muscle mass.

2. Eat right
Eat foods rich in calories; wholesome food rich in proteins, carbohydrates, vitamins and minerals. Keep on eating at regular intervals to gain weight. Just make sure you eat the right kind of food and not junk food. When you’re on an exercise routine, it’s very important not to be malnourished because that will defeat your goal to achieve weight gain. Starving leads to depletion of muscles and stagnation of fat. So keep eating healthy food, preferably in their natural form to gain weight and build muscle mass. What food should we eat to build muscle mass?

- Carb food – Brown rice, whole wheat bread, potatoes, oatmeal, cereals and fruits

- Protein based food – Chicken, tuna, legumes, egg white, cottage cheese, yoghurt, milk and nuts

- Essential fatty acids- Butter, wheat germ oil, olive oil and other vegetable oils

Carbohydrates are great energy boosters and give you’re the energy needed for complex workouts. Proteins are essential for effective development of muscles.

3. Liquids
When you start working out, you’ll lose a lot of fluids in the form of sweat. Compensate this loss by drinking water. Drink lots of water at regular intervals during the day. Other than water, have protein supplements, health drinks and nourishing fresh fruit and vegetable juices to gain weight and build strength.

4. Rest
Adequate rest and sleep is very important for a fit and healthy body. You build muscles when you sleep well because sleep induces activation of growth hormones. Try to take rest after each work out, practice breathing techniques when you rest for total relaxation. You need at least 8 hours of sleep every day for a healthy, alert body.

5. Attitude
Self-motivation is the key to gain strength. The need to gain weight and build muscle mass should come from within. Set goals for yourself to achieve your weight and strength objectives. Chart out your weekly workout schedule, daily diet and set a target weight you want to achieve. Keep reminding yourself of the benefits of a stronger body. Decide on a particular time each week to check to see if you’ve attained your weekly goals. Change your work-out routine at frequent intervals to avoid monotony. Enjoy your new diet and new exercise routine. If possible, get your friends to club in with you to have fun while working out.

Follow the above guidelines for a new body, a refreshingly new personality and a great new look!

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