Diet for Optimum Weight Gaining Performance

Properly following a diet designed for a bodybuilder can help you to gain weight quickly and to lose stored body fat and to maintain a better body physique. However, you have to follow a strict guideline in order to succeed. In this post, i will be sharing with you the guidelines that you need.



The meals that you consume are very important and are a key deciding factor for your success, choose foods that will really complement each other, the meals you take should also have a good balance of carbohydrates, protein as well as unsaturated fats, you should also vary into your meals a variety of fruits and vegetables which contains vitamins and minerals that is essential for effective weight gain. For those who have a difficulty eating a good serving of vegetables, try drinking vegetable juices which can be a substitute for eating vegetables for your meals. one things to take note of is to consume lesser salt or use alternatives such as herbs and spices.

Because your body requires significantly more calories in order to gain weight, you need to eat a meal at least once every 3 hours, if you miss a meal, o not make up for it by eating double the next period as your body will not be able to absorb the nutrients and will turn the calories into fats. Ensure that you are getting omea 3 fatty acids into your diet as well, it helps to cerb your diet by tricking your body into thinking that it is getting fats and will help to release your body’s fat stores. One source of omega 3 fatty acids is flax seeds and walnuts


Staying hydrated is of the outmost performance, a very easy guideline is to stay hydrated is to drink about 1 cup of water or 300 ml of water every 2 hours. Staying hydrated ensures that you recover properly after your workout sessions and to ensure that your performance is at the highest levels. To help gauge the amount of water you need in order to function properly, you should devide your weight in pounds by two. With that result, that is the amount of water you need to consume in ounces.


Supplements are just about the trickiest thing to consume. Because if the amount of supplements that are widely available in the market now, it is difficult to differentiate the products and to tell supplement is the best for you. Supplements should never be used as a substitute for food but rather as the title says “supplement” your meals. The safest supplement that you can use for muscle gain is whey protein; whey protein is low in fats and high in protein which can really help with your pre workout nutrition or after workout nutrition. Supplements should always be consumed only before and after your workouts for the best performance.


Why Aren’t There Any Abs!

That might be the first question that you are shouting after doing months and months of crunches and sit ups. Sad to say, when people start their workout routine, they are most likely to train their abs. I can’t argue that having 6 pack abs might be the best thing on a man’s body, but it is one of the hardest to attain. The reason i say this is because the abdominal area is usually where the fat settles. That is why love handles as well as “beer bellies” are so common in men. To attain your six pack abs, a full-body workout routine is recommended. In this post, i will be sharing with you the steps that you can follow to burn that belly fat to get that beautiful lustful six pack abs.

  • Weighing your total body percentage fat

The first step is the most important step if you want to gain your six pack abs because it shows you your current situation and what you need to work towards to gain those abs. to do this, you will need a fat caliper, the science behind fat calipers is by pulling the fat beneath your skin awat from your muscles with the tongs. By measuring serveral positions such as your neck, triceps, your belly. Take a few readings to ensure accuracy and get the average out of the three readings.


  • Engage in a total body workout

Rather than going straight for ab exercises, it is more advisable to go for a more balanced workout which involves weight lifting, cardiovascular activities as well as ab exercises. The reason behind this reasoning is because like all other resistance or weight related exercises, they increase the growth of muscles, however, if there is a tight layer of fat hindering the visibility of your abs, you will not be able to see it unless you lose those fats around your abdominal area.

If you are targeting just your abdominal muscles, you need to surround your entire workout around that muscle group, this means engaging that muscle group no matter what the exercise, squeezing your core when you jog, during sit ups while watching the TV. If you are constantly thinking about how you can get those abs and involve your day around them, you will be able to achieve those abs in no time with some good exercise routine and ab exercises.


  • Great diet and resting

You are what you eat. This notion is the perfect example especially if you are aiming to get your six pack abs. I must emphasize that your diet during this period is extremely crucial. Because your abdominal area is the first place that your body will deposit it’s fat load, you need to avoid all foods that has a high content of fats, sugar or sodium. These foods will be highly detrimental to your weight gaining efferts and you need to focus on primary eating clean. You also need to be eating adequately in order to gain muscle along that region. For starters, you should consume at least six small sized portion meals. These meals should contain some form of substance which includes protein as well as carbohydrates. These components is essential for recovery as well as building muscle.


Those three methods are key if you want to gain those abs in the shortest possible time. However, i must urge you to be patient. getting six packs is no small feat and usually requires a lot of dedication and hard work in order for you to succeed.



Common Questions for Muscle Building

In this post, i will be address the more common questions that people have regarding their training. Hopefully this will help you clear your doubts and allow you to gain weight quickly.

  • I normally have no time to go to the gym 3 times a week so i normally pack a 3 hour gym session per week to train my full body. Is there any difference when i do this compared to going to the gym 3 times a week?
This question is one of the most common question if you want to gain weight quickly. Is a long training session better than 3 short trainings? Well , the answer is that 3 short training will be much more effective than just 1 training per week no matter how long your 1 training can be. The reason behind this is due to muscle repair and recovery. When you train for too long for 1 session, you will traumatize your muscle at a very rapid rate and will take much longer to repair itself. Then when the next training arrives the next week, your muscle have already recuperated completely which is exactly what you do not want to achieve. You just cannot expect to let your muscle recover and grow at a rapid rate. The reason behind this is because you need to force/strain your muscles to grow in order to lift the weight or do a heavier rate. This is why it is better to have 3 different training days per week so that you can constantly strain your muscles to make them grow.
If you are unable to head to the gym 2-3 times a week and can only stick to just 1 workout session per week, then i would suggest cranking up the intensity in order to compensate for the loss of training days. This means lesser rests, heavier weights as well as more sets per muscle group.
  • At which stage did i notice a significant muscle growth, does it take long and what will contribute to the muscle growth?
Ahh, the question that most eagle beginners normally ask before they decide whether gaining muscles is really worth it and whether it requires a lot of effort in order to do so. Well, my biggest change in my muscle growth was observed during the first 4 months of my muscle growth regime, After i bought Vince Del Monte’s No Nonsense Muscle building program, I really started to take things really seriously. I desperately needed a change in my body and i needed it quick! If you would like to read my entire story and how the program really changed my life, CLICK HERE. This period really stretched me to my limit in terms of my nutrition as well as my habits. My eating habits had to take a 180° turn and it took really long to get used to. Instead of eating 3 meals a day, i found myself looking for food every 2 hours which resulted in a whopping 7 meals per day on a average. I was eating the essential protein and whey that was needed in order to help my muscles recover as well as build them. If you are wondering how long it took, people especially friends and families saw a significant change after 1 month when my biceps, chest as well as abs became more defined and boy it was really satisfying. However, i must say that it was the nutrition as well as hard work that really helped me to become who i am today, i would say that anyone can succeed. It is just a matter of how badly you want to change.
  • How long should i rest in between a set or an exercise
Though there is no definite formula that you should follow when it comes to resting, i normally recommend at the maximum 1 minute of rest in between sets. The reason behind this is you do not want to let your muscles wear out and fatigue itself, and too much rest can cause that. You normally want to be at about 90% of your full strength before you start your new set and 1 minute is a good gauge if you want to follow this. However, if you would like a more intensive workout, i normally recommend having only about 30 seconds breaks in between and continuing with the next set with a slightly lower weight or the same weight depending if you have enough strength to do so. If you are doing heavy drop sets which will normally require a lot of stamina and strength, i will recommend a longer rest time of about 2 minutes. However, you should maintain your concentration and not let your mind wonder.
  • What did i use to help me keep my concentration and guidance for my workouts
Prior to purchasing Vince Del Monte’s No Nonsense muscle building guide book, i would normally do the basics on my own, although i managed to gain some weight through this method of self reliance, i did not really gain the kind of solid muscle mass i was looking for. In addition, i did not know what correct food to eat in order to maximise my gains. I decided finally after 3 months of training but little results that i realized i needed some kind of guide or someone to really help me keep my focus and to formulate a system for me. That was when i found this guide. I must say it was really the best thing that ever happened to me. Not only did i train right after getting the guide, i also learnt more about the composition of my body and the amount of calories and protein i needed to consume in order to gain weight, lose fats and to gain muscle. Vince Del Monte’s No Nonsense guide book is a must buy if you are a beginner or you are getting serious about gaining substantial weight gain in the fastest time possible. If you would like to check out his website, do click here to find out more

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3 reasons why people fail to achieve their weight gain goals

1.Setting Goals properly

Goals are one of the most important factor especially if you are trying to gain weight within a certain amount of time. Without any goals in mind, training just becomes a routine activity where you will not strive to impove. This is why setting goals at different stages is so important. Your goals should be S.M.A.R.T

Specific-what do you want to target

Measurable-results that can be measured

Attainable-something that can be done

Realistic-something you can achieve based on your own strength

Timely-with a time limit

Being specific with your goals ensure that you have a specific target to reach. This is exceptionally important if you are into gaining serious muscle mass. For example, losing 2% of body fat by the end of February. With this sentence, you can see that it is specific, measureable, attainable, realistic and timely.

To sum it all up, setting a personal goal at your different stages is important before you start rushing to the gym to do your workouts.


2.Getting a Muscle building Program

Sad to say, many beginners as well as intermediate body builders either make the mistake of doing the wrong type of exercise or eat the wrong kind of food which can be detrimental to your weight gaining efforts. This is why it is important to either set for yourself a good regime that you can follow on a regular basis or get a muscle building program that will help you set your goals, give you the right exercise routine depending on the parts you want to work out as well as the diet to have in order to maximise your muscle gain.

One example of such a program is Vince Del Monte’s No Nonsense Muscle Building program. The program not only contains a ton of helpful information such as an exercise workout routine for you to follow, it also helps you to calculate your metabolism rate and advises you on the food to eat in accordance to your metabolism rate. There is also a well of information that can be found on their forum so that you can ask any questions or clear any doubts you might have. For more information on the program do check out this video where i did a navigation in their member site.




3.Rest and Recovery

Sad to say this, even  expert body builders often make the mistake of overtraining themselves and end up either injuring themselves or lose muscle mass as a result.

In order to grow muscles, you need to have adequate rest as well as recovery. This means a lot of sleep as well as nutrients that you need to help your muscle to recover faster.

Ensuring that you stay hydrated and have enough sleep each day can ensure that your workouts during the day is maximised and it also keeps you energetic when you start your next workout.

To Conclude

Hopefully you were able to pick up some pointers from this article and help to adjust or start out your new weight gain goal. Working out in the gym is essential but it is not how you gain muscles quickly, you need to be able to balance your nutrition and your well being with your workout in order to gain weight quickly. Analyze where you have gone wrong and do some testing to find out what works best for your body, alternatively, visit your nutritionist or get professional help such as Vince Del Monte which can be found on his website to help  quicken this process.


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Shattering that plateaus that hold you back

Even the best athletes in the world can reach their peak performance which they can’t seem to beat. Here are some tips on how to overcome common plateaus that your body might face. In this post we will be focusing on your arm power. Unlocking the potential in your chest, Getting that 5 pack abs as well as legs strength.





1.Increasing your Pull-Ups 

Plateau– trying to keep going but your arms keep weakening with each pull-up that you do

Destroy that plateau- utilize ladder sets. Ladder sets are a pronominal way that you can use to increase your stamina and power. If your maximum amount is 10, then on the next set do 8, then 6 and 4. Doing this constantly for about 6 weeks and you’ll demolish your past records in just 1 set. You will also increase your confidence to do even more.

2.Increasing your Bench presses

Plateau- You have been pressing the same weight forever.

Destroy that Plateau- Instead of doing bench presses 2 times a week, limit yourself to once per week on the bench. This way you will be well rested and will be able to add a small amount of weight every session(1.25kg). Subsequently, follow up with 2 small warm up sets which you can handle easily followed by 3sets of 5 reps. This approach will be the optimum amount for increasing your max output.


3.Heavier Squats

Plateau-Despite your maximum efforts, you can’t seem to squat and get back on your feet when carrying your girlfriend

Destroy that Plateau- Go lower by swapping your olympic bar for kettlebells. Hold the bells near your chest which will help you with the balancing when you go low. continue this routine at least 3 times a week, followed by squating with a reduced bar. Increasing gradually. If you could not do this in the past. This exercise will definitely help you get there.


4.Core of your muscles

Plateau- Your sit-ups can power up your house, however your sharp abdominal ridges are elusive

Destroy that Plateau- lift your feet up. Literally… with your legs raised, your core will be put under constant tension which will really help to condition your core. This takes your hip out of the affected muscles so your anterior muscles will have to do all the work. bringing your abs into focus. And your once united abs will soon separate to become 6.

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Compound Exercises-Gain Muscle Fast

For many body builders, increasing their muscle mass is one of the most important things. If you are thinking about becoming a body builder and gain weight fast, you will need to take a long hard look at your body. Most people who have never exercised before can generally have either skinny, or very weak bodies, or they could have fat, flabby bodies. If you are fat, the first thing you need to do is reduce your weight and bring it under control. In order to lose weight, there are a variety of things that you can do. Muscle mass cannot be increased unless you have gotten your weight under control, which is why it is important for you to get your weight to a normal level.

There are a variety of different exercises that can help in controlling weight, meaning you can easily do it if you try it at home. However, losing weight requires a lot of will power, so you will have to stand by your task and make sure you stick to the task if you wish to get your body in control. There are a variety of exercises designed exclusively for your lower belly, upper belly, chest and arms, while there are a variety of different exercises that are simple to try out at home. Once you have gotten your weight under control, you then need to look for ways in order to increase your muscle mass.

Getting your weight under control can be done at home only, and you won’t have any big problems at all. However, in order to increase muscle mass, you will have to make sure that you join a gym. Joining a gym is important, because a gym lets you exercise and focus your energy on certain muscles in your body. Compound exercises are those exercises which make use of multiple movements of joints in your body. For instance, squats are a great example of a compound exercise.

Many gym trainers state that increasing muscle mass requires the intake of proteins and various muscle mass growth substances in order to gain weight quick. However, if you are looking for a natural way by which you can increase your muscle mass, focusing your energy on compound exercises and following a healthy diet is a great idea. Compound exercises are highly effective, and can easily result in a lot of growth in your muscle mass, showing considerable improvements in a month or so.


How to Gain Weight Fast-My Experience

I used to be so skinny that my friends would call me a bag of bones whenever i took off my shirt to either go swimming or to the beach, it used t be extremely embarrassing and it made my teenage life a total nightmare. I’m sure many of you reading this post can relate to me in some way or another. I was so determined to change my physical looks that i took up several gym memberships and coaches and took a lot of weight gaining supplements without any proper plan. That diet of mine took a turn for the worse and i ended up being the skinny dude with a tummy. This made me feel even more ashamed of my body and i didn’t feel like even stepping out of my house. I was even afraid to look in my own mirror as i was not able to accept what was happening. While i went to the gym, working out with the big guys, i didn’t gain much. I really wondered how my friends could bulk up so much weight in such a short time while i was even struggling to gain a few measly pounds.

It was then when i was browsing the internet that i found this product which so many have been using. Vince Del Monte’s No Nonsense Muscle Building. I looked through the e products which i always do with all the other e products i purchased and carefully examined the sales pages for what it contained. I Noticed that it had a totally concept from the norm. It mentioned about not training 2h for 4 -5 times a week in the gym which was the total opposite of the other products. I was totally taken aback by the results of so many people that i was suspicious it was a scam. I took my research to youtube and the internet for reviews from people who have used the product and the response i got was really awesome. In fact, many others who have bought the product has seen visible changes in their body and most has gained more than 10lbs in just a matter of 5 weeks. Finally convinced by so many other satisfied customers, i decided i wanted a  slice of the cake. I finally paid for the product, $77 which was a big investment for me as i was a student and really prayed that the system would work unlike the other products which made me stay the same weight for the past 5 years of my teenage life.

Upon downloading the package, I was pleasantly surprised with the amount of content it came with for a mere $77 one time payment, Firstly, it came with an e book which contained a guide with the type of food i should eat as well as a elaborate meal plan. It also busted majority of muscle building claims that even i was not aware of and was practicing. It also came with a useful guide for my workout and what to do. Basically, This e-book was everything i needed to start off from Week one all the way to week 28 and beyond. Based on what i’ve learnt from the e-book, i will be sharing with you the 3 Tips that Might change the way you look forever.

Consuming More calories

I cannot emphasize how important eating more calories is in order to Gain weight fast, Just like any motorized vehicle needs gas to operate, so does your body in order to gain weight. On an Average, you need to at least consume more than 30% of what you are consuming currently, This also means eating the right proportion of nutrients needed in order to grow and the product gives you exact foods to eat to achieve it. Without it i would be taking hours in order to figure that out. Your diet Should consist of about 50% protein, 40% carbohydrates and 10% of fats.

Some great sources of protein can come from Fish, Chicken, Pork, Beef, Tofu, Lamb Egg whites and amazingly, Green peas. You should try to incorporate some protein into each meal in order to have the most success.

As for Carbohydrates, you should try to eat pasta, rice, noodles, potato to get your daily source of carbohydrates. Eating carbohydrates is equally as important as eating protein or you will nto be able to gain the muscle mass which you desire.

the 10% of fats should come from unsaturated fats which comes from various nuts, avacados, fish oil and flax seed oils.

One great thing about the package offered by Vince Del Monte is that there are already prepared recipes which are extremely easy to prepare and also buy.

Compound Exercises

Notice that i did not mention exercise as so many other articles would have said. Based on my experience for the past 1 year, doing just bicep curls, leg exercises in the gym is just not enough! So, what are compound exercises? compound exercises are combination exercises which stresses multiple muscle groups at a time, this helps speed up your gym sessions to the minimum as it should be because spending too long in the gym will cause your body to release a chemical called cortisone which will cause you to store up fats which is totally the opposite of what you are trying to gain.

Such exercises includes squats, pull ups, bench press, dead lifts and power lifts. I won’t go into the detail of how many and the proper technique as it can be learned from the program.


Rest and Hydration

Most people make the mistake of not hydrating and not resting when they are on their goal to gain weight, this can be a fatal mistake which can be avoided. Over training can result in not resting, You need to allow ample rest for your body to recuperate its muscles and to rest itself, Failure to do so will cause overtraining which will set you back further because you will need to rest longer than usual in order to continue your routine.

Hydration, most people take that lightly and are unaware that being fully hydrated makes you about 19% stronger, this is extremely valuable especially if you want to complete that last repetition or set. Drinking enough water also helps you flush harmful toxins from your system. One clear sign of being hydrated is a clear urine. Also, Waking up and drinking at least 2 cups of water is a great way to replenish the water lost over the night.


These are the few tips i have for people who wants to gain weight fast the healthy way, Vince Del Monte Training system really takes you by the hand like an infant and shows your step by step the many unique ways which you can gain weight. I am still on my way right now From a measly 96lbs to a current 124lbs. This might seem extremely little by i’m making progress every single day!










I was 96lbs and gained over 28lbs in just matter of 8 weeks. Impossible? not at all, if i can do it so can you with dedication and hard work.



Gym Exercises to Gain Fast Weight

Going to the gym to workout to gain weight can be really confusing because of the wide variety of machines available there. However, Spending your time there should be limited to just 1 hour so choosing what to do and how many to do can be a very important decision.

Before you enter the gym, always remember to hydrate yourself first thing first. Staying hydrated can mean more strength and you will be able to perform much better. Try to drink at least 1 litre of water when you wake up to flush your system from the food from yesterday to stay hydrated. One clear sign that you are hydrate will be your urine. Your urine should be clear and you should be urinating at a 1 hour interval.

Back to Gym exercises, i found that compound exercises are the most effective in gaining weight quick. Basically what a compound exercises are multi joint movements that depend on different muscle groups which works together to perform the exercise. Such exercises includes pull up, bench press and dead lifts. More compound exercises can be found in later parts of this series

Dead Lift

Normally i would recommend a wide stance because you will have more balance. Always make sure that your back and hips is straight at all time or you can actually really injure your back in a long run.

Dead lifts helps to train your hamstrings your Glutes as well as calves to a small extent. Training multiple muscle groups at a single time helps you to save time in the gym by working out multiple muscle groups at a single time. The reason why you want to spend less than 1 hour in the gym is because when you workout for too long, your body will start to release a chemical called cortisone which eats up your muscles and stores up fats when you spend too much time in the gym.

Pull ups

Pull ups are a great way to to train your back as well as upper body muscles. There are many variations of pullups but the one that is highly recommended is the wide grip pull ups. Wide grip pull ups are exceptionally effective in training your lats instead of your biceps. Reason being that for most people, your lats are normally one of the weaker muscle therefore training it will be extremely beneficial for gaining weight. When performing a pullup, always focus on your body form, this means focusing on keeping your body straight without swining or arching while pulling. Once your chin is over the bar, slowly move down instead of dropping instantly to complete the rep.

Bench Press

Bench presses are great for training your pectorals(chest), deltoids, and triceps. One thing to note is to always have a spotter in case you cannot complete the rep. When performing a bench press. always make sure that your shoulder blades are pinched together to cenable a stable, base for the exercise to prevent inbalancing.You should also keep your feet on the ground or at the end of the bench and alway make sure that your buttocks is in contact with the bench. Lower the bar to about 2 inches above your chest before lifting the bar again. Try to complete 8-10 reps and if you are able to do more than 8-10 reps. This means that the weight is too little and that you should increase the weight.

Want to learn more about how you can get the best out of your time in the gym?Click here to find out  an elaborate Guide as to what to eat, and how to train in order to bulk up to 20lbs in less than 8 weeks!




How to Gain Weight Quick

Gaining weight quickly has been a problem for hard gainers as well as skinny for all of time. Though the media has its attention on being slim and skinny, thousands of people still are trying to look for solutions to gain that weight quick.

Gaining weight quick requires a lot of dedication, hard work as well as a lot of time. Those magical pills often seen in advertisement claiming to help you gain muscles in an instant is utterly fake and does not work.


In order to gain weight quick, you need to be able to commit to a healthy diet, good sleep as well as good rest. This seems like an easy task but in fact is one of the hardest to keep. Because most of our diet already has junk food incorporated into it. It is all the more difficult to change from that to eating “clean”. Eating clean means eating the proper things at the right time, It also means eating about 5-6 meals small meals per day consisting of a lot of protein and calories.



Only with hard work can you then see the fruit of your labor. Most hard gainers fail to realize that exercise is needed in order to gain weight. Your goal should be to gain muscle due to the fact that it weighs much more than fats. You should set aside at least 2-4 hours per week on exercises. So, you might be asking which exercises I should do? The best results I have seen so far as been by doing compound exercises which comprises of pull ups, bench presses, dead lifts, power lifts as well as squats with weights. You should not spend more than 1 hour in the gym doing those exercises because you might over train and get injured due to the intensiveness of your training.


Believe it or not, gaining weight can take from 4weeks to 8 weeks to see visible change, therefore it is ever so important to stick to the routine in order to gain weight quick. Also, there are a lot of programs that are out there in the market which has invaluable information and experience of others who has gone through the same process. These programs contain weekly instructions on the things to be done as well as help guide you in your journey in gaining weight. Programs such as Vince Del Monte’s No nonsense muscle building has been proven by countless of people to be effective and worth every single buck. Remember everything begins with a first step and with commitment to succeed. Without those you have already set out to fail before even beginning.

Want to learn more about how to gain weight quickly? visit Vince Del Monte’s No nonsense Muscle Building






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How to Gain Fast Muscle Weight

Have you ever wondered how the men in magazines and advertisements get so ripped and buff? And it seems like they do it so easily by taking a few “magical” pill as advertised in countless of men’s magazines. Well let me snap you back to reality, that does not happen in a few days, weeks or a few months. What you see is dedication and hard work that is poured into building that body. To gain fast muscle weight is to have proper nutrition, constant exercise as well as determination. We will talk about the these factors in the following sections

Proper nutrition

Perhaps you might have heard from your friend or another gym mate that bulking up means eating everything to anything. Ranging from chocolate, ice cream, peanut butter, etc. Well although that is possible, but that is not the right way to shoot the target. Eating all that junk food will cause you to get excess fats which will be even more difficult to burn once it sets in the hard to lose areas such as the love handles and your belly. Bulking should be done “clean”. So, what is “clean”? Eating “clean” means eating the proper food that will give you the correct amount of nutrition you need to gain fast muscle weight. This means eating more protein and less fat. Fat although is needed for fast muscle weight, it should be in the unsaturated form. This means eating foods such as avocados, nuts, flax seed oil as well as fish oils. Also, the amount of protein you eat should be 1g per pound of weight which you have. In order words, planning a proper weight gaining diet is needed to ensure you get the right nutrition for body building

Constant exercise and weight lifting

This is the part that most people dread but is the factor that is most needed. people often wonder how to gain weight quick? Exercise and weight lifting is needed firsthand because you need to stress your muscles in order for them to gain muscle weight.

Weight lifting is one of the most effective ways because it requires the full strength of a certain muscle group and stresses it and makes it grow. Most people make the mistake of just training 1 or 2 muscle group thinking that it is enough, however, you need to note that training all the different muscle groups ensures that your shape will be balanced. Breaking down your workouts into 2-3 different sessions will be a great way to cover the entire body.

Do note that you should not overstrain your body and that you receive proper rest and hydration while training to prevent over training.


Most people do not have the determination and mindset of succeeding, thus failing when they are half way there. The best way that I found was to set a feasible weight goal for yourself. This will ensure that you have a vision and a target that you want to hit. Also, training with a buddy will ensure that neither of you slacks and skips training. Also, getting yourself an e-book or program can be also extremely valuable in this period. Most e-books contain invaluable experience from other people on how to succeed. Not only do those e-books contain the types and amount of exercises to do, but also a good exercise plan and nutrition plan all set out. Not only do those e-books and programs help you to set your eyes on the prize, it also helps keep yourself in check. Reason being most people normally forget what they have to do once they get comfortable after a few weeks into training.

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