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Most people are aware of the fact that some people gain weight more easily then others. Depending on various factors such as age, type body, metabolic rate and daily activity level, you will have an easier time or harder then others gain weight.

Assuming who wants to learn how to gain weight in a healthy way, there is quite a simple formula you can use to get a good amount of weight in a reasonable period of time.

First, is the most important diet. I know, surprise surprise, right? Although everyone knows that the general theory of what you eat determines whether will win, lose or maintain weight, most people do not know anything more than that. You have to know what to eat, how much to eat, and how often you eat. Here a simple formula that can then be used to track your daily calorie target for weight gain in healthy ways.

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 150 pounds x 11 = 1650 calories

Step 2:

Figure out your metabolic factor.

Now, if you're reading this article, I am assuming you want to gain weight and had or expect to have trouble doing this. For this reason, we and% to be conservative and assume use of metabolic half has a fast metabolism.

Now take your metabolic% based on your age below:

% Metabolic

Under 30 years old
Fast metabolism-50%

30-40 years old
Fast metabolism-45%

Over 40 years of age
Fast metabolism-40%

Example: 1650 calories x 50% = 825

So in this example that calories are required depending on the body weight of 150 pounds, and now it is multiplied by the% of the metabolism and get an additional of 825 calories. It should be added these calories, because even if you rather not do anything all day, your body is burning calories to maintain its working, walking, lifting, etc

Step 3:

Put together.

1,650 + 825 = 2475 calories

This example suggests that 150-pound person needs about 2475 calories to maintain weight. Now, if they want to know how to gain weight the healthy way, you would simply add 500 calories. An extra 500 calories is what it takes to win at least one pound per week.

The second element has to do with whether or not you want to increase muscle weight. You can and weight gain with only following the formula above, but when he's trying to gain weight in a healthy and build muscle, then you will have to make some form of endurance training.

The fastest way to build muscle weight following short programs that consist mainly of compound movements with free weights. In terms lay people who just have to weight train two to three days a week for an hour a day tops, making the most basic exercises with a focus in increasingly strong.

Contrary to popular belief, spending too much time in the gym working out too much or result in over-training, or even the weight and muscle loss. But do not gain weight. Gaining weight is actually quite simple, not need the knowledge of a certified personal trainer, you just follow a simple (do not confuse simple with easy, you're still going to have to work hard), a program of short exercises a couple days a week and get into the habit of following the formula of calories to gain weight above.

For weight training program to gain weight, only focus on five fifty-six important compounds exercises covering all major muscle groups. Perform two to three sets of 8 to 15 repetitions of each exercise, with an emphasis on getting stronger every week. Perform this exercise two or three days a week, with maximum intensity.

Here is an exercise program example for weight gain:

Squats: 3 x 12
Bench Press: 3 x 10
Shoulder Press: 2 x 12
T-Bar Rows: 3 x 15
Deadweight Romanian: 2 x 12

These exercises or the like, combined cover every major muscle group in your body. After these two formulas is the best way to learn how weight gain in healthy ways. You do not have to take a lot of unnecessary extras, although a protein supplement and / or a supplement meal replacement and the quality of a multi-vitamin that does not hurt. Follow this program for a while and gradually increasing healthy weight you can actually keep for as long as you want.

About the Author:

Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com

Article Source: ArticlesBase.com – How To Gain Weight The Healthy Way