| Are you tired of being "just average" or | | | | the body tends naturally looks for food in |
| skinny, and want to pack on some serious | | | | three hour intervals. If it doesn't find any, |
| muscle, fast? Have you tried everything and | | | | it enters starvation mode and pours nutrients |
| can't seem to gain weight? Here are some | | | | into fat and energy burning, instead of |
| general tips on how to gain weight - fast:1. | | | | muscle growth.3. Drink plenty of waterWater |
| Do Compound Weightlifting ExercisesBelieve it | | | | is crucial for muscle tissue synthesis. Most |
| or not, focusing on a specific bodypart - | | | | people are actually dehydrated, which is a |
| e.g., the biceps - is not nearly as effective | | | | killer for muscle growth. With the extra food |
| as a compound exercises. Here's the secret: | | | | you are consuming (especially protein), |
| the more muscle you stimulate at once, the | | | | you'll also need water to keep your kidneys |
| more growth hormone response you're going to | | | | flushed.4. SleepOne common myth is that we |
| get from your body. If you focus on the | | | | build muscle when we work out. This couldn't |
| biceps - which comprise only a tiny part of | | | | be further from the truth, since we actually |
| your total muscle mass - you'll get a tiny | | | | only build muscle during our most inactive |
| response. Go for heavy exercises such as | | | | state - sleep. If you're hitting your body |
| squats, deadlifts, and bench presses (in that | | | | hard with nutrients and exercise, you're |
| order). These exercises hit the largest | | | | going to need even more sleep that the |
| muscles in the body and will generate a huge | | | | average joe - aim for 8-10 hours of sleep a |
| growth hormone response from your body, so | | | | night.5. ConsistencyThis is actually the |
| that all your muscles will grow - even | | | | number one reason why people don't gain |
| smaller muscles such as biceps and triceps.2. | | | | weight. Sure, you've tried exercising, or |
| Eat, Eat, Eat!With a high intensity workout | | | | eating, or drinking water, or sleeping - but |
| routine, your body is going to need a huge | | | | have you done it consistently, day in and day |
| amount of fuel and nutrition to build those | | | | out? Here's why: muscle-building is very low |
| muscles. For skinny/average guys with high | | | | on your body's priority list. Therefore in |
| metabolisms, gaining muscle can be | | | | order to convince it to push it up the |
| particularly hard. The best advice is to eat | | | | priority list, you have to get your basics |
| plenty of healthy food, at least 5-6 times a | | | | taken care of first: proper nutrition, plenty |
| day. Be sure to have a balanced diet - 40% | | | | of sleep, and a schedule that minimizes |
| carbs, 30% protein, and 30% fat. Focus on the | | | | shocks and changes to the system. The more |
| good sources too - whole grain carbs if | | | | regular your routine is, the more likely your |
| possible, lean meats such as fish and | | | | body will divert resources towards muscle |
| poultry, and healthy fats such as olive oil | | | | growth.Si Lee is a prolific internet writer |
| and cottage cheese. Eat every three hours - | | | | and owner of several popular blogs. |