How do I put on muscle weight?
First and foremost, you need to do strength training. If you want to gain weight, and don’t want it to be fat, it needs to be muscle, and muscle growth is stimulated by training those muscles. Arm muscle looks fantastic, training glutes gives you an ass like no other, back muscles look sexy in backless dresses, and core will give you a rock-solid foundation.
Strength training is most effective with weights which is easy at a gym, but not so much at home. If you’re at home, grab an empty gallon of milk and fill it with water, which will weigh about 8lbs. Then, try these:
- Assorted exercises on my blog, here and my personal workout is here
- Blogilates divided by area that can be done at home
- Similarly, Tone It Up and P90X can be done at home
- Bodybuilding.com is where I go to learn about exercises at the gym and proper form
Secondly, you need to eat more - especially protein. Muscles aren’t made of magic, they’re made of surplus calories from protein, carbs, and fat. Typically 1-1.5 grams per pound of bodyweight is a good guideline.Try with a 500 calorie surplus and experiment increasing (or decreasing a little) as needed.
If you don’t believe me that you won’t get fat instead, I don’t know how to convince you! I can, however show you this girl who gained 10 lbs of muscle while weight training and eating 2500 calories a day.
To reach this calorie goal, consider drinking a lot of milk, almond milk, or coconut milk instead of water. Liquid doesn’t fill you up as much, and provides you healthy carbs, fats, and protein. Protein shakes and smoothies are amazing too.
Snack on calorie dense foods. Eat nuts such as almonds, cashews, and peanuts throughout the day. Also try eating two tablespoons of peanut butter a few hours after every meal (it won’t affect your hunger).
Again, I’m not a professional anything, this is just what I’ve learned from experience and the internets. If you have any questions, ask me here: http://sweatsalty.tumblr.com