Build My Muscle

Although there may be many reasons - whether personal or medical - might be difficult to gain weight, here are some of the most common challenges.

# 1 - the wrong diet

High-calorie, balanced diet is essential to any weight gain. Health officials agree that the minimum contribution IS1200 calories per day for women and 1800 calories a day and men. optimal caloric intake of each man is different, however, and calculators are available online for those who want more detailed information. To gain size, add about 500 calories to this number, and you are able to obtain enough energy.

It is also important to eat a diet rich in protein. This will not completely non-carb. Instead, increase the amount of protein consumed against the amount of carbohydrates you eat. Not only that provides the basis for the new muscle mass, but offers another source of calories.

A balanced intake of vitamins and minerals are absolutely essential for healthy weight gain and effective, a fact often forgotten in the debate carb-protein. A number of fruits and vegetables provide the full range of nutrients needed for victory, that you want.

Essential fatty acids are also essential to build muscle. Omega-3 and omega-6 fatty acids are those that a lot of press. They are easily found in fish and some seeds and nuts, so there is no excuse to exclude them from your diet.

# 2 - Exercise Wrong

While this may be obvious, say there: the power is not enough for healthy weight gain. Exercise is equally important for healthy weight gain. It need not be a chore, however. For a good balance of fat and muscle building leaving only a series of basic tips.

Participate in light exercise at least 30 minutes a day 3-4 times a week. This can be brisk walking, running, swimming or a sport of their choice. Is supposed to be fun, so choose an activity you enjoy.

Do strength training at least 3 times a week. Now strength training simply means giving your muscles a good workout with more than their normal weight. The gym is an excellent choice, but the same body weight exercises at home can be considered strength training. That's where the real muscle growth will occur.

# 3 - Lack of motivation

This is probably the quickest way to fail at something, especially something that requires much attention as regular weight gain. It is easy to take a break, there will be at the end of all the efforts you've put into it. So, good motivation, the real goal and a solid plan, all go a long way to lift the weight gain you want.

When it comes to motivation to decide very clearly what you want. In this case, it could be as simple as a goal weight. It would also be a target, but not enough when it comes to setting goals. During a major goal is too abstract, then breaks down into the steps needed to achieve this goal. Finally, make a plan to create a schedule and stick to it, even with setbacks.

So there you have it ... Three of the biggest pitfalls of trying to gain weight. Overcoming these obstacles and you meet your target weight quickly.