Top 5 Tips to Gain Weight & Build Muscle Mass

As much as blogs and the media focus on losing weight when they discuss fitness, many people with a keen interest in health and nutrition actually want to gain weight. For those who want to create a more impressive physique by building muscle mass, you are almost certainly going to have to put on some weight.

Gaining Weight & Muscle
In a nutshell to pack on some weight and increase your muscle mass you need to:

Consume excess calories than you expend
Do heavy weight training
Eat the correct macro nutrients
Be patient and consistent
Consider using supplements

Science: Eat More Than You Burn
Simple science tells us that you will put on weight when you eat more calories than you expend. That doesn’t necessarily mean that you will gain muscle automatically by following this method you have to incorporate the other tips below to achieve this – but to gain weight and build size you will have to be in calorie surplus.

Calories are units of energy. If you eat more calories than you burn, your body will have an excess of energy, which needs to be stored. Excess calories are first converted to glycogen, a complex carbohydrate, which is then stored primarily in muscle and liver cells. When your glycogen stores are full, the energy gets stored as fat.

If you have just one day of consuming more calories than you burn, you won’t put on weight; your calorie intake will eventually just level out over a week or so. To achieve weight gain you need to consume extra calories steadily over time.

Weight Training – The Correct Way
This doesn’t mean doing 4 sets of 15 arm curls to get a temporary pump. This isolated movement, and others alike, aren’t going to get the big muscles firing, which you need if you are serious about putting weight on. Even if you are just looking to put on weight but not achieve a substantial physique, compound movements are essential. Compound strength training, such as squats, dead lifts, bench press, bent over rows, pull-up sand presses, require a larger range of motion therefore recruiting more muscle activation, meaning your big muscles suffer micro-tears, which when combined with excess calories, will grow back bigger and we all know muscle weights more than fat. I’ve found that compound sessions always make you feel hungrier after!

Of course bicep curls, calf raises, frontal raises and other isolated exercises can have their place in your weekly routine, just don’t build your sessions around them and always do your compound training at the beginning of your workout when you are the freshest to lift heavy.

Macro nutrients & Calorie Dense Foods
Gaining weight means you’re going to have to eat big, which undoubtedly means you are going to take on a bit of fat as well. Don’t despair about this, it is fine. You will always be able to shed this slight fat gain further down the line. However, this is not to say that you should be eating the biggest, fattiest burger or pizza every meal of the day. Eat big, but eat as clean as you can. The simplest way to do this is to consume calorie dense foods to circumvent excessive fat gains.

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5 Tips for Getting Enough Protein As a Vegan

Eating a healthy diet can be a challenge. For those who choose to follow a vegan lifestyle, that challenge can be increased because certain foods that provide protein (i.e., meats and fish) are no longer an option. For those individuals, it takes some careful attention to the diet and greater portions of certain foods in the diet to stay healthy and remain a vegan.

Beans Should Be a Big Part of Your Diet

Beans may not top the list for some people when it comes to favorite foods, but the variety of beans found in nature makes it easy to find a favorite and incorporate it into a weekly menu plan. That is helpful for those who need to eat them and eat them often. Certain types of beans include garbanzo, hummus, kidney, black, lima, fava and more. This means vegan individuals are likely to find a couple types that they enjoy adding to certain recipes or various dishes served in their home.

Add Seeds to Provide Protein

The world is filled with seeds. They help ensure the next generation of plants, both those humans plant and those that occur naturally in wild environments. For those who need seeds to boost their protein consumption, the variety of seeds guarantees a sufficient amount can be acquired and incorporated into the diet. Vegans can opt for pumpkin seeds, flax, hemp and sesame – just to name a few. That isn’t to say there aren’t other options, and better ones, to provide protein. However, these seeds can be helpful for various dishes and an average day of protein consumption.

Soy is a Big Help for Healthy Diets

Soy beans, soy cheese, tofu and even soy deli-style meats are available for those who choose to eat vegan and avoid meats and dairy. This can be a great boost to the lifestyle and particularly the meal plans to provide the necessary nutrients and still get to eat food that tastes good and doesn’t interfere with the vegan lifestyle.

Whole Grains Can Be the Answer

Eating quinoa, granola, oats and breads that are made with whole grains ensure that your daily protein intake is met. This helps keep the body healthy and keep energy levels at their optimal.

Eating whole grains helps those who are hoping to lose weight as well, since they provide a fuller feeling for long and help dieters cut out unnecessary snacks during the day.

Make Sure to Find a Protein Superfood That You Love

A protein superfood can be an easy way to add the necessary nutrients. The product can be available in powder format and in various flavors, allowing you to easily transport it and consume flavors you enjoy as a shake when mixed with water or an addition to different meals.

With a superfood in powder form, the average person living a vegan lifestyle does not have to stress about finding food that fits their diet or insulting a host because they don’t eat the meal offered. Simply let the host know that you have brought your own food in order to get the right amount of protein and a fuller feeling.

Find out more about protein superfood.

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