subject: Helpful Tips Of Fat Loss 4 Idiots Review - How To Gain Weight And Build More Muscle Mass [print this page] A typical strength training program for weight gain nearly always includes compound free weight lifts like squats, bench press, shoulder press, pull-ups (wide grip), and dips. The amount of pounds used for each, the amount of reps, and also the frequency of training, will obviously be customized to suit your body type, current strength, and strength training goals.
It's also important to note that the training is frequently dangerous and counter-productive. More training doesn't equal more muscle. The body does not become stronger during exercise; it actually becomes stronger during the repair period between exercising. This is rather non-intuitive, but it is a basic scientific fact. As such, it is critically important for individuals to prevent over-training, and to build in suitable rest periods between reps, sets, and workouts.
Intrinsic Motivation and Keeping Up Improvement
This may be the most neglected component of an efficient weight-gain system, yet it's easily as essential as the other two noted above.
The issue of motivation is usually not one of starting. Numerous individuals have the will and desire to start a weight gain program; at least, they do for the first few times. Whenever motivation makes - or breaks - a weight gain plan is when it comes to monitoring improvement and maintaining muscle gain.
This doesn't imply that people are weak or uninterested in improvement; actually, it is rather more complex than that. Though 1,000 individuals might focus, on the same day and at the same time, on gaining pounds effectively and with measurable muscular results, it is not an exaggeration to say that each of these individuals will experience something different. Some of those differences will be profound and visible; other differences will be subtle and difficult to put into words. The dilemma here is that people may start doubting the validity of their plan when their progress (or lack of progress) does not mirror the results achieved by someone else. Or worse, some people may truly begin doubting their own ability to "ever gain weight" when they see someone else producing apparent progress towards their weight gain objectives.
The remedy to this dilemma is contained in the term "follow-through". The key to successful weight gain lies fundamentally in one's ability to follow-through with a plan, and to stick with it, while at the same time making appropriate adjustments to exploit gains, and avoid disappointment. Ultimately, if the nutrition and strength training components are in place, achieving weight gain objectives are merely a matter of time and effort; and that is where motivation plays it's most important role.
Common proven strategies to ensure motivation remains high and continuous include: adjusting routines to add some variety and avoid boredom; utilizing visuals (such as a before and after picture, or a video) to monitor progress; writing down (realistic!) goals; measuring physical improvements on a bi-weekly basis; measuring mental/psychological improvements on a bi-weekly basis; staying focused, and of course, taking breaks when necessary.
Putting it All Into Place and Taking Action
As noted earlier, there's a disconcerting amount of poor quality (or no quality) information available that purports to help normally thin individuals gain pounds. The majority of this harmful information revolves around "eating more"; which, if it works, merely leads to the creation of permanent fat cells. Unfortunately, for thin people stuck in this cycle of misinformation and misunderstanding, their choices are to either remain thinner than they'd like, or put on fat pounds and risk a high body fat ratio or even obesity.
Thankfully, however, nothing needs to be created so that you can help normally thin individuals succeed in their weight gain objectives; scientific advancements or miracle cures aren't needed. Simply, what's needed is action based on what's already available, and what has been noted above: proper nutrition, efficient strength training and self-motivation.
Ensuring that these three elements are present is the unifying theme that's common to almost each prosperous weight gain story that has ever been written, applauded, and admired.
