How Do You Put On Weight & Muscle?
For those who have trouble putting on weight and building muscle despite eating well and exercising, it’s important to get all the facts about what it takes to gain healthy weight. Widespread myths about nutrition and exercise requirements compound many hardgainers’ problems. You may not have the genes to look like a bodybuilder, but you can learn how to put on weight and muscle efficiently by eating the right foods in the right amounts and exercising in ways that stimulate muscle growth. Choose the right balance of calorie-dense foods. To gain healthy weight, you’ll need a diet that’s approximately 15 percent protein, 55 percent carbohydrates and 30 percent fat. The most effective ratio varies by individual, so you’ll need to experiment a little. Choose healthy foods that contain a high amount of calories and nutrients per gram, such as nuts, beans and legumes, avocados, olive oil and lean meats. If you use weight gainer shakes, balance the protein, carbs and fat, rather than drinking
