10 Tips for Increasing Ideal Weight
Many of us experience problems in raising our ideal body weight. Ideal body weight can be added to increase muscle mass, not body fat.
Many of which are often misunderstood by increasing body weight means increasing the amount of fat. Besides the way it is the wrong way, that method is also very unhealthy because fat increases means we consume more energy than we need for our activities.
Usually after trying for months, eating as much as possible, fitness training that 'he said' was heavy but still had no results at all, we have started to despair and say that our thin body is genetic or fate. If there are no results in 2-3 weeks, there is something wrong.
Try checking the tips below for those that for 2-3 weeks the muscles have not gone up and down:
1. Have we eaten 5-6x a day, moderate portions, and reduced junk food? Eating junk food not only adds unhealthy fat but can also slow down the body's metabolism to make the body unable to work healthily.
2. Eat carbohydrates and protein DIRECTLY after training. This is necessary to replace glycogen or sugar in the muscle that is exhausted when we exercise. And the protein is needed by muscles that we just 'damaged' with heavy training.
3. Eat real food (not supplements) 1 hour after exercise
4. Take a multivitamin (this is a must for those who want to gain weight, because B vitamins are especially helpful for digesting the nutrients we eat. It will be useless to eat lots of food but our bodies cannot digest it properly).
5. Weight training DOES NOT EXCEPT 1 hour. And reduce your cardio. Exercising more than 1 hour will waste your calories. You still need calories to build your muscles.
6. Don't train the same muscles more than 2x a week
7. It has followed 9-12 sets per muscle per session. Don't train chest muscles with all the tools in the gym assuming the more complete the better. Use only 3-4 tools each about 3-4 sets and use the basic compound movement only. No Isolation Movement.
8. 6-8 reps is a must, not up to 12 reps. 6-8 reps have already failed.
9. Use negative reps. After failure, assisted by friends / spotter to lift, and we hold it down. Vary the negative reps for every 2-3 weeks.
10. Already use High Intensity Training for weight training. Which means, a short break between sets, about 1.5 - 2 minutes. And lift weights as heavy as possible. Example: make a high around 160-165, don't say the 10kg bench press left is heavy. Like that it won't increase your muscle mass. Pursue a minimum target of 25-30kg left right. If you can't, raise it slowly every week until you can, if necessary, ask for help.
Follow the 10 tips from me and practice really from points 1 to 10 for 2-3 weeks.
Many of which are often misunderstood by increasing body weight means increasing the amount of fat. Besides the way it is the wrong way, that method is also very unhealthy because fat increases means we consume more energy than we need for our activities.
Usually after trying for months, eating as much as possible, fitness training that 'he said' was heavy but still had no results at all, we have started to despair and say that our thin body is genetic or fate. If there are no results in 2-3 weeks, there is something wrong.
Try checking the tips below for those that for 2-3 weeks the muscles have not gone up and down:
1. Have we eaten 5-6x a day, moderate portions, and reduced junk food? Eating junk food not only adds unhealthy fat but can also slow down the body's metabolism to make the body unable to work healthily.
2. Eat carbohydrates and protein DIRECTLY after training. This is necessary to replace glycogen or sugar in the muscle that is exhausted when we exercise. And the protein is needed by muscles that we just 'damaged' with heavy training.
3. Eat real food (not supplements) 1 hour after exercise
4. Take a multivitamin (this is a must for those who want to gain weight, because B vitamins are especially helpful for digesting the nutrients we eat. It will be useless to eat lots of food but our bodies cannot digest it properly).
5. Weight training DOES NOT EXCEPT 1 hour. And reduce your cardio. Exercising more than 1 hour will waste your calories. You still need calories to build your muscles.
6. Don't train the same muscles more than 2x a week
7. It has followed 9-12 sets per muscle per session. Don't train chest muscles with all the tools in the gym assuming the more complete the better. Use only 3-4 tools each about 3-4 sets and use the basic compound movement only. No Isolation Movement.
8. 6-8 reps is a must, not up to 12 reps. 6-8 reps have already failed.
9. Use negative reps. After failure, assisted by friends / spotter to lift, and we hold it down. Vary the negative reps for every 2-3 weeks.
10. Already use High Intensity Training for weight training. Which means, a short break between sets, about 1.5 - 2 minutes. And lift weights as heavy as possible. Example: make a high around 160-165, don't say the 10kg bench press left is heavy. Like that it won't increase your muscle mass. Pursue a minimum target of 25-30kg left right. If you can't, raise it slowly every week until you can, if necessary, ask for help.
Follow the 10 tips from me and practice really from points 1 to 10 for 2-3 weeks.
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