The goal of a weight gain program is to gain lean muscle mass with little or no increase in body fat. Most people understand this, but become flustered with how they’re going to go about it and become frustrated or quit when their weight loss or strength gains stall. A lot of people don’t understand that it takes a couple of months minimum to see real results. In fact, most health clubs make their money from cancelled three month memberships, and they offer a three month membership for exactly that reason (ever notice that?). They want you to quit. Building muscle is a daunting task for a lot of people, and I hope to help you out a little bit with this article.
When someone who’s never lifted weights before, or hasn’t lifted weights in a long time, starts a resistance training program, they almost always see very rapid gains in strength without much of a corresponding gain in muscular size. This is because the body very quickly becomes more efficient at telling the muscle to contract.
This would benefit on two levels: first, adequate attention would be paid to fat loss while strengthening the midsection at the same time and second, you would have to spend lesser time on exercising overall.
Never Overdo The Exercise Bit You would come across innumerous aspirants for those six pack abs who spend 5-6 hours on exercising each day. The funny part is that, they still do not get to see results. The emphasis then must be on exercising appropriately rather than assuming time devoted to exercising as the yardstick to anticipate results. Six pack abs can be achieved only through concentrated efforts put in over time.
So even if you are enthusiastic about your workouts, do not overdo them as that would bring harm. Understand that the results would not come overnight and if you know of the right exercises to do, even 2-3 hours of workout in an entire week would reap the desired results in as little as 3 months.
To gain lean muscle you have to be willing to work hard. You have to exercise and diet effectively. Also, when your progress stalls, you have to be able to switch it up. Your body is very good at adapting to stress or stimulus. If you eat 500 calories less than your BMR, and you lose weight for 2 weeks, and then your progress stalls, you can bet that your body has adapted. You need to either increase the intensity in the weight room, increase the cardio, or eat less. The same is true for weight gain. Eventually, you will have to eat more and workout harder than you are currently working out. When just starting a weight gain or fat loss program, slowly increase or decrease calorie intake, depending on your goal. If you start immediately eating 1500 calories a day, and after two weeks you stop losing fat, you’re screwed. Patience is key. I hope this article has been helpful, and I wish you the best of luck.
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