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     Fitness Tips For 10/13/2005 

How To Gain Weight... Quick & Easy

I get a lot of e-mails and phone calls from customers seeking guidance on 
how to gain weight. In this article I'll give an overview of how to go 
about gaining weight quickly and effectively.  If followed correctly with 
discipline & hard work, you should be able to put on a good weight gain 
of about 20lbs in short order. Let's get to it.

Gain Weight Step 1 - eating!

Eating is the first and most important factor that is needed to gain 
weight. It's simple - you need to eat more calories than you burn. This 
does not mean eating anything and everything that is not nailed down. 
Carefully plan your meals with foods that will help you gain lean mass,
 not fat. I suggest 6 meals. Breakfast, lunch, dinner, and three other 
small meals scheduled throughout the day. The goal is to eat every 2.5 
to 3 hours.

Focus on foods such as steak, chicken, fruit, milk, vegetables, cheese 
and assorted types of nuts. It's recommended to eat 4 - 6 pieces of 
fresh fruit a day, and at least four tall glasses of milk. Milk is a 
great, cheap protein source - take advantage of it. A sample snack meal 
would be a glass of milk, an apple, and a hand full of peanuts.

Take time to lay out a meal plan. What you eat is the most important 
ingredient in a successful weight gain program.

Gain Weight Step 2 - lifting!

As stated, proper eating is of utmost importance when attempting to 
gain weight, but if you do not lift weights, the majority of that 
gained weight will be fat - not muscle.

When trying to gain weight, I suggest working out three times a week.
 You need to lift hard and then recover for the next workout. Focus 
on the big exercises such as squats, deadlifts, bent-over rows, 
chin-ups, bench press, & military press. These are the exercises that 
will turn those extra calories into muscle. You are not going to gain 
much by doing lateral raises and step-ups every workout. You need 
the multiple-joint lifts that will shock your system and stimulate 
your body into growth. Focus on getting strong by adding a small amount
of weight each workout. If you focus on strength, size will follow. 
Case in point, look around at your local gym - the strongest guys are
also the biggest.

Gain Weight Step 3 - supplements!

To gain weight, you do not NEED supplements, but they will help you 
gain the weight quicker. That's what they are, supplements to an 
already good diet and training program. Think of supplements as 
the finishing touch.

I like to keep things simple and, therefore, I suggest only two types 
supplements for those wishing to gain weight. The first is a protein
supplement. The one I recommend is Nitrobol 
The second product is Creatine monohydrate. Most people gain 
5 - 7 lbs in the first two weeks of Creatine use. If you are 
interested in quick weight gain, and increased energy for your 
workouts, Creatine is definitely worth a go. Pumped Extreme 
is a good choice if you're not sure of which product to choose. 

How much will you gain?

First, I feel I must cite the obligatory "everyone's body 
responds in different ways, so results will vary." That said, 
if you do eat well, lift hard and use just the 2 supplements 
mentioned above properly, you may expect a weight gain of about 
10-15lbs within a month.  I hope this article has provided you 
with an idea of what's needed for successful weight gain. 

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