Fat Loss 4 Idiots Book

Do you spend your days in the gym trying to gain weight and build muscle only to realise that your actually losing weight or not gaining a pound?

In the following article you will learn how you can gain weight and build muscle by simply following the information given below.

To gain weight and build muscle can be hard for the average hardgainer, so to gain weight successfully you need to put in place 4 main steps.

These include:

Eating more

Lifting Heavier Weights

Less workout days

Shorter workout routines

1. Eating more - You probably sick of hearing about eating more calories to gain weight, but it's true, and you should be doing this to gain weight and muscle.

You need to start calculating how much calories your taking in, so keep a diary of what you eat over a week. Write down the amount of calories your eating at the end of the 7 day week and look at what types of foods you are consuming. If you have too many junk foods in there then its time to cut it out and get eating some whole foods full of healthy nutrition.

To gain healthy muscle weight you should be consuming a ratio of 40% carbs, 30% Protein, and 30% Fats. But remember these all need to be good healthy foods.

2. Lifting heavier weights - This may seem obvious, heck, you have done it, my guess is you haven't done it properly. You should be lifting at a weight so that your muscles fail after 6-8 reps for the first set. The you need to increase it every set you do. Make sure you keep a note of how much you lift because you should be lifting heavier next time round. Lifting at this intensity will increase the stimulation to the muscles and increase muscle growth.

3. Less training days - This is the main cause of many trainers today, they simply train too much. If you train too many times during a week, your muscles won't have a chance at repairing and regrowing. You may even see muscle loss if you over train by too much.

4. Shorter workout routines - To gain weight and build muscle you only need to train for a maximum of 45 mins at a high intensity. You lift heavy and you should only do 3 to 4 sets of any exercise. If the weight you're lifting isn't making your muscles fail after 6 reps then get a heavier one.

The above steps are all very easy to implement and they are proven to gain weight and build muscle.

Find more info on how to gain muscle weight now or you can check out some weight training programs that will guide you step by step to building muscle through nutrition and training.

Wesley is an avid bodybuilding enthusiast and he has been teaching hardgainers and beginners how to gain weight and build muscle naturally for years. You can see his bodybuilding site here - http://www.weightgain4you.com