This rule is pretty simple, but usually the one that is not done correctly. If weight gain is your goal, then you will need to eat more food. Period. In most cases, you will need to eat more than you are normally accustomed to.
If you have problem with your appetite, you can start off making yourself eat something small like fruit every few hours. Then, as your appetite becomes more active, gradually move into more real food.
What this will do is gradually get your body accustomed eating at regular intervals. Eventually you will be hungry before each meal time.
When eating more, you will need to make sure that you are getting plenty of good quality protein. Protein is a nutrient that is essential for building muscle. Every meal that you eat should contain some form of protein.
Eat more often
In addition to eating more calories, you should also strive to eat more often throughout the day. Eating infrequently, or going long periods without eating, will cause your body to breakdown muscle tissue for the calories it needs. This is especially true for those with fast metabolisms.
Spreading your meals throughout the day will give you more manageable meal sizes, improve nutrient assimilation, and make sure that your body always has the calories it needs for muscle building and repair. I recommend eating a high protein meal every 3 hours. During normal waking hours, that usually equals about 6 meals.
Now, I know what you are saying, “I’m too busy to do this”, or “how can I do that with a full time job and school?” Don’t let the thought of this being too difficult keep you from doing it. It may seem very inconvenient at first, but once you get in the habit of doing it, it becomes second nature and you don’t have to give it much thought.
Use nutritional supplements.
Before you buy any product, remember that supplements are not magic. Too many people think that just because you buy the latest product, it guarantees that you will automatically begin to pack on the pounds. The truth is that supplements are only there to enhance an already solid diet and workout program.
They can give you the extra edge by:
Adding more convenience: Using food supplements help to eliminate the common problem of ‘not enough time’, by providing you with a quick, efficient way to get your required nutrients each day. They make eating large amounts of calories and protein easier for people with low appetites.
Increasing strength levels: Products that contain Creatine enable you to swing the odds of gaining more weight in your favor by increasing your strength output. Creatine enables you to lift heavier weights, which will stimulate more muscle fibers and cause more muscle growth.
Decreasing recovery time: Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue. All of this helps decrease the amount of time you are sore.
Enhancing your immune system: Weight training increases the body’s need for minerals like magnesium and selenium. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.
This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.