In today’s society, if your intention is to lose weight, there are a few billion resources to
help you. Sadly, if your aim is to gain weight by increasing your muscle mass, the chance
of you finding useful, well-researched resources are pretty slim. The principle behind
increasing your weight is simple: Your calorie intake has to consistently exceed the
amount of calories your body is burning. To gain weight in an effective, healthful way
take note of the suggestions below and quickly get on your way to a bigger better
developed body!

If you accompany your diet with a rigorous well-planned lifting program, it becomes
increasingly difficult to continuously consume more calories than you burn. Particularly
if your focus is on increasing muscle mass, heavy lifting can eat into the very calories
you need to build more muscle - resulting in little or no net gain. So, if you want to
increase your muscle mass and gain weight in the most effective and expedient way
possible, use the following formula:

Your weight (in pounds) x 18 = Calories (per day) needed to gain weight.

If we use 200lbs as an example, the amount of calories per day necessary for weight gain
would be 3600. There are certain foods that could provide you with half of what you need
in one sitting, but the quality of the calories as well as the amount count equally. Ideally,
you should split your calorie intake into 6 evenly balanced meals. This will ensure that
your metabolism works consistently all day, instead of spiking at certain points. The 3
meals a day tradition plays havoc with your metabolism because it means your body
constantly fluctuates between too many and too few calories.

It can be difficult to devote enough time to prepare 6 nutritious meals, but meal
replacement shakes which are usually high in protein, provide an excellent alternative
when you are in a time pinch between the cooking, the lifting, and your daily life! They
are also a convenient, healthy substitute for snacks when your stomach is growling after
your workout.

Dietary supplements can also provide extra nutrients which help muscle growth and
repair. There are many different supplements available, but try to choose the ones that are
high in creatine, glutamine, and specific amino acids, as these have been proven to help
increase muscle mass.

The most vital part of your lifestyle change is lifting weights. In a non-specific workout
routine you might have been doing 4-6 sets of 10-15 repetitions each. This long duration
moderate intensity lifting will not build muscle mass - it will actually consume calories
for no real gain. So, you need to begin lifting heavy weights and drastically alter your
routine. Reduce your sets to 2 – 3 for each exercise, and reduce the amount of repetitions
to 6 - 8. Your muscles will be burning by the time you do the last repetition, but you will
notice the gain in your muscle mass almost immediately.

We have prepared a series of articles to ensure you get the most out of your time at the
gym. Check out our section on isolation versus compound exercises, and free weights
versus machine weights, and enjoy your new body!