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