People are trying to put on muscle weight should strive to add no more than one half to one kilogram muscle weight in a week. This is about as fast as your body can add lean muscle. Gaining weight through muscle requires a combination of diet, exercise and dedication to maintaining a healthy body. Simply eating more will not result in healthy weight gain, but will increase the pounds of fat rather than muscle. Balance your diet with a strong weight-training regimen that targets all muscle groups.
The first step in any successful diet is to drink plenty of fluids. The top liquid is the one that represents more than half of the body — water. Keep fluids refilled keeps your body healthy, aids in organ function and flushes toxins from your system. When you are dehydrated then your muscles and muscles that have been dehydrated takes longer to grow and repair. The Institute of Medicine recommends women drink nine cups of fluids daily and men, 13. When you start adding on extra training, increase the amount to fill the extra fluid you lose.
To gain weight you need to increase your calorie intake. Your goal should be an increase of 400-500 calories. Most of these extra calories should come from complex carbohydrates and lean protein. Complex carbohydrates provide long-term energy for the body and protein helps build muscle. This drastic a calorie increase is not always easy for people to handle. To help your body adjust to the new diet, eating smaller meals more often. This will also ensure that you maintain your energy throughout the day.
Lean protein gives your body a way to break down amino acids, which promotes muscle growth and aids in the repair of muscles and tissues. Increase total protein intake to equal about 14 to 15 percent of the daily calories you eat. Avoid protein or amino acid tablets available at health food stores and instead meet these diets with foods such as lean meat, fish, beans, eggs and poultry. The authors of “Lifetime Physical Fitness and Wellness” suggest eating a snack with protein and carbohydrates before exercise in favor of muscle growth.
You need fat in your diet, but choose wisely. Too much saturated fat will increase the chance of heart disease, and most foods high in these fats are empty calories. Choose foods with unsaturated fat, which provide fatty acids as omega-3. These include foods such as nuts or oily fish, such as salmon or tuna. The amount of fat grams you eat should total 18 to 20 percent of your daily caloric intake.