How To Gain Lean Muscle


People come in all shapes and sizes, and although I primarily work with those who are overweight or who have a multitude of health issues, there are still those out there who come to me with the issue of wanting to GAIN WEIGHT. I know some of you reading this are thinking, “What the hell?”, but for those who try desperately to pack on weight/muscle/curves and fill out their “stick like” figure it can be miserable.

For people who struggle to maintain a healthy weight or are trying to gain weight, it can be a real challenge. Reasons for needing to gain weight include health issues, lack of appetite, fueling sports, building muscle, or just trying to overcome “skinny” genes.


Foods To Consume

While some people would view this as an easy task, and head straight to McDonald’s, that is NOT anywhere near the correct approach. What people who want to gain weight need to do is eat a lot during the day but you have to eat the right items to help you put on muscle while still keeping your body healthy and running at an optimal level. You must focus on Nutrient Dense foods to gain weight, because even though you have more leeway with calories, good nutrition still rules.

Weight gain requires eating calorie-rich but also nutrient-rich foods, not just high-calorie foods with lots of fat, sugar, or empty calories. Choose foods that are packed with vitamins, minerals & phytonutrients.


How Often To Eat

Eat often, about 6 times per day, and don’t go longer than 4 hours between meals or snacks. A sample meal would include a turkey sandwich on whole-grain bread with mustard and veggies like tomatoes & spinach or kale and a glass of Soy, Almond or Coconut Milk. Have a large fruit smoothie for breakfast or a snack, Herbalife Formula 1 Nutritious Shake will be a good choice.


How To Exercise

Also, you really need to incorporate some strength training to your daily routine, especially if you are an athlete. Eat protein-rich snacks like Herbalife Protein Bar or other healthy energy bars, or Herbalife shake immediately after weight training or at least within 30 minutes of weight training, to give muscles the necessary post-workout fuel. You will also want to eat before bedtime to keep your body fueled at night so it doesn’t wake you up needing nourishment. Sleep is also very important to build muscle and to keep your body performing well.

Another excellent tactic is to target the larger muscle groups when weight training. Lift heavy, and target the legs, glutes, back and chest. Choose moves like the deadlift, squat and overhead press, because bigger exercises require more muscle recruitment and make for a more efficient workout. So drop the isolation exercises and train using compound moves. The more muscles (or joints) that are working during any given exercise the better! Join Get Fit Challenge to transform a new you!

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