Building muscle and losing fat can be accomplished through an effective muscle weight gain program. Most think that gaining muscle weight is so much easier than building muscle while losing fat, but getting effective results still requires diligence.Here are some tips to guide you in your search for an effective program that will meet your muscle building and dietary needs.
1. Protein should form the core of every meal. Once you are able to determine, based on your weight gain/loss goals, the optimal amount of calories you want to take in each day, try to make a protein food source at least 60% of each meal. Good protein for muscle building includes fish, lean beef, and poultry.
2. For between meal “snacks”, carry around a bag of mixed nuts and dried fruit. Trail mixes that contain high levels of quality protein and low glycemic grade carbohydrates can be found at most grocers or health food stores. Fresh cut fruits and vegetables, cheese, and boiled eggs also make excellent quick meals.
3. Your weight workouts should primarily focus on exercises that work the core muscle groups including the chest, legs, shoulders, and back. Working these core muscles is especially key if you are just getting started on a weight training program. Core strength will provide you with the power, endurance, and coordination you will need to support the isolated muscle work you will eventually be incorporating.
4. In order to achieve a superior level of muscle weight gain, you need to focus on your movements when performing your weight routine. Close your eyes and picture the muscle fibers tightening and releasing as you go through the movement. This will encourage the maximum number of muscle fibers to be worked.
5. Muscle weight gain workouts are usually very intense and will force the breakdown of muscle, allowing for new growth. Be sure to allow adequate recovery time between workouts to ensure that muscle growth can occur.Without rest, there will be no muscle growth and the chance for injusry increases dramatically.
6.There are a ton of ineffective, fad workout programs on the market. Do your homework and find a program that meets your goals both in the weight room and in your meal planning.Find one that is authored by someone who’s “been there, done that” and is not just some academic physical fitness guru who’s never seen the inside of a gym. Find a program that demonstrates proven results. Photos demonstrating results are important.
Want to learn more about an effective muscle weight gain program? NEST certified trainer Adam Waters has developed the RTP Transformation System. This new program is already taking the fitness world by storm.