If you’re trying to lose fat and gain muscle mass, you might think that you need to lose weight in order to lose the fat you have. Nothing could be further from the truth. What you actually need to be doing is to use weight gain techniques so you build muscle while losing fat at the same time. Weight gain techniques include eating the right foods and working out in the right way to make the food you eat go straight into muscle.
When you eat, there is a base amount you should eat in order to stay alive. This is known as your basal metabolic rate. For guys, the basal metabolic rate is about 2000 calories. Eating less than this is not recommended. If you want to practice weight gain techniques, however, you need to eat far more than that and you need to work out so your muscles take in the nutrition you are eating.
One pound of weight equals 3500 calories of food. If you want to gain a pound a week, you need to eat five hundred calories extra per day or about 3000-3500 calories per day so that you can account for your basal metabolic rate, the exercise you are doing and the extra five hundred calories you need to gain extra weight. Now, if you want to gain more than a pound a week, you’ll need to eat even more food.
Preferably, you need to eat your food all through the day. This keeps feeding your muscles and allowing them to grow and develop, especially during the off time when you are not working out. In order to not be the skinny guy in the gym, you need weight gain techniques that incorporate frequent feeding of high quality foods. Junk foods are out if you want to gain muscle instead of just fat.
Protein is your best friend when practicing weight gain techniques. Protein is the building block of muscle mass so you should incorporate as much of it as you can when you eat. This can come in the form of whey protein powder shakes, eggs, lean meats, beans and nuts. Your best bet is to have weight gain techniques that employ whey protein powder before and after a workout and regular food the rest of the day.
You also need to have carbohydrates in order to have energy when you work out. Your whey protein shake can have fruit in it so that you get some complex carbohydrates. You can also add dextrin or maltodextrin in it for sweetening. This gives you extra energy during your workout and replaces that energy after your work out. Other sources of complex carbohydrates are whole grains, vegetables and fruits. You should limit the amount of processed foods you eat every day as part of your weight gain techniques because this will mess with your insulin levels and can cause you to gain fat.
Some at is appropriate in any weight gain techniques. They provide a lot of calories and there are some fats you can’t make in the body. These are called essential fatty acids and come in fish oil and some plant oils. Make sure you have a small to moderate amount of healthy fat in your diet.
All of this will help you gain weight and will be healthy for you. Stick to a solid protein-dominant diet of enough calories to help you have weight gain techniques that really work.
