Gaining weight is a very real problem to many weight trainers, especially those in the early stages of bodybuilding. Many believe that there is a closely guarded secret which enables only a few ‘in the know’ to gain weight. Others firmly believe that no matter what they do they will never manage to add even a single pound of added muscle. The problem that so many have of fighting off excess pounds is baffling to the skinny guy. He believes that whatever he eats or drinks – however much he exercises or rests, for him, gaining additional weight is impossible.Actually, gaining weight is not hard. But it does entail the following of certain patterns of behavior on the part of the individual. Some dedication is needed.

Basically three rules must be followed. If you, a person wishing to gain weight are unable to ‘see’ yourself following these rules, then forget about gaining extra pounds of muscle. It can’t be done. You will only be frustrating yourself by only half trying. Follow half the rules of the game and you will get nowhere.The three considerations, as you might have guessed if you are a regular reader of bodybuilding magazines and manuals are: nutrition, rest, and exercise. These essential factors and their application control the way we look, feel, and act.

Nutrition

The food we eat is of tremendous importance. By its quantity control anybody in normal health can gain or lose as much as a pound a day. However, this gain would entail extreme measures. A person wanting additional bodyweight should be content with a gain of a pound or two a week. Though at first this might not sound much, it is in fact rapid. It doesn’t much matter what you eat as long as the foods are wholesome and nutritious. Also include adequate fruits, vegetables and of course that all-important protein. Graduate your milk intake to your present degree of skinniness. Those of you whose abdominals are bursting through your skin might well benefit by drinking up to a gallon a day. However, the more normal needs will be satisfied with half that amount or even less.
If you want to gain weight quickly, then eat or drink something nutritious every two hours during the day. Don’t go in for huge meals but rather partake of smaller snacks more regularly.
You will not gain weight unless you consume a surplus of calories. If you establish a caloric equilibrium, just the right amount of calories, you will not gain weight. If you have fewer calories than are needed for your energy requirements, the body will call on its own reserves of fat and even muscle and you will lose weight. And if you supply the body with more than the required amount of calories, you will gain weight. However, to gain muscular bodyweight you need both enough calories and sufficient protein. If either calories or protein are not present in sufficient quantities, you will not gain solid weight.

Rest

The aspiring weight gainer should endeavor to get as much rest and relaxation as possible. No one is going to add much weight if he plays tennis before his workout and goes out dancing and partying afterwards.
Eight or nine hours of sleep are required at this stage. Set yourself a regular bedtime so that your body can adjust to form the habit of sleep.
If you are the nervous type, always on the go, then make it a point to concentrate on trying to relax. Worry and tension can ruin your chances of adding weight. Stretch your legs out when you are sitting down. Don’t walk about unnecessarily.

Exercise

At least as important as the other two factors are, especially if you are concerned about your additional bodyweight being true muscle, is your actual training routine.
Your workout should be designed to incorporate the basic movements of bodybuilding. Squats, rowing and pressing exercises, also heavy movements which involve large groups of muscles, such as deadlifts and other pulling varieties like cleans and high-pulls. Also, your workout must be built on progressive lines. More and more weight should be added to your exercises poundages whenever possible as you become stronger and heavier. Also, abdominal work should be included once you’ve established a regular habit of adding weight, so that your waist never gets out of condition.
If you really want to gain weight then make a point of paying special attention to the above factors. Make sure you are eating and resting sufficiently and of course give the weights a good bashing three or four times a week.

Thanks for reading,

The Fitness Worx Team

Jack discusses why he goes on about “Compound Exercises” for Fat Loss and Muscle Gain, and explains the BIG 4 and what muscles they use. YOU WILL benefit from them all…

Everyone associates being healthy with that cover model look, blistering 6packs, lean legs, not a single digit of body fat to be found! They also associate being healthy with boring simple foods, usually chicken and rice! Broccoli and kale, green tea and superfoods!

But… is this really healthy?

To me being healthy doesn’t mean all off the above! To be honest parts of the above are totally not healthy! 6 packs for some can be so hard to achieve it creates bad habits, food disorders, body dysmorphia and general unhappiness!

Girls fantasising over the latest celeb pictures on the front of hello magazine and start their revolutionary squat program for guaranteed lean legs! Only to find it’s a load of rubbish and really it only took the photographer 5 minutes to Photoshop her saggy thighs and cellulite out of the photo!

The world IS a filter! Take everything with a pinch of salt…

Healthy is being able to maintain a healthy weight, being happy with your own figure, wearing new clothes, feeling confident with your top off or in a bikini, being able to go for dinner without freaking out and when missing a gym session isn’t the end of the world!

Find a healthy balance…..and YES …. You can find balance!

In this weeks nutrition video, Jack explains ” The diet craze” of superfoods.

So over my years of training hundreds of clients with all sorts of different body shapes and sizes .. The main goal is usually to lose weight!

For years we used to step clients on the scales each week, making them feel like utter crap when they hadn’t lost the linear 3lbs a week we had set in their first consultation!

Hello,

Amy here..

Below is me 4 days apart! PMS bloating and water retention vs. 4 days after when it’s all gone away (yay!!!). I’m posting this as it is completely normal and healthy to have to go through this each month.

This isn’t how extreme it is every month but I’m showing you how extreme mine can get if stress levels are high and poorly managed. I’d get so stressed psychologically and physically about this shit, especially in my school days thinking I’ve piled on loads of weight…and even when I started in the fitness industry thinking I had to try and maintain some sort of crazy condition to be considered as a ‘success’ , but I’m confident that people will relate to this more!

Ensure you are getting plenty of water and staying hydrated (all of the time) but especially around this time of month.

I also find that getting sufficient vitamins/minerals throughout the rest of the month helps minimise PMS symptoms, and definitely learn to manage your stress levels and better cope with stressors. Training wise at this time of month I stay in tune with my body, if symptoms are horrific opt for a walk instead!

Remember, it comes and it goes! ‘This too shall pass’ and no matter how much of an inconvenience it may seem, it’s HEALTHY! Be thankful you have one!

Weekly Blog feature

Credit: Amy Lawrence

Amy’s FaceBook page: www.facebook.com/inspiredbyamy.co.uk

Amy’s website : www.inspiredbyamy.co.uk

So following on from my post the other day about people “forgetting” calories and eating far too much food, I thought I would write a bit on the fundamentals of fat loss! Tbh this is rather quite easy, there is only one main way to lose body fat…That is eat less and move more!

You must be in a calorie deficit to lose weight….to create this calorie deficit, you can do it one of two ways, eat less, ditch the takeaways and daily chocolate bars or move more, increase your out put, walk, run, lifts weights anything!!

Having said that, there is always a few ways to make the previous easier! I understand its not always that simple….so! what I have learnt from the years and years on coaching both males and females is that the small things make the big difference.

Track all your food!

Sticking to a set diet plan is not always possible! Yes, I find sticking to the same platform and similar diet a lot easier but with some people do not, and for some people not possible to whack out a Tupperware in the middle of a board meeting! So tracking your food and knowing what calories you should be consuming will help you stay in this deficit!

Stay hydrated!

Yes, this is serious, having just a few L of water a day can help you stick to the plan, it will kerb SOME hunger! It will also help concentration, so instead of thinking about food 24/7 you can concentrate on work.

Exercise, move more, but!!!

Make exercise fun, it doesn’t mean you have to run half a marathon every other day or lift 50kg dumbbells, it simply means move, so if you enjoy tennis, go play a game, if you enjoy football, go join a team! Go play golf, dance do what ever you enjoy. Its still exercise, you don’t have to stick to the norm to lose weight.

Lastly….. do not beat your self up!

Fat loss is not linear, you have ups and downs, you cock up, you eat to much at a party, your tired and miss the gym! SO WHAT! Get up the next day and start again. 1 or 2 days will not make you fat and ruin your life. Remember health and fitness should be a lifestyle not a quick fix!!

Peace,

Jack

instagram.com/jackfitnessworx