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 | Weight Gain Guidance Ebook | |
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 | |  | | E-book Category: Body, Fitness
E-book Title: Weight Gain Guidance
Author: Randy Mclean
Book Description: How To Gain A Predictable 1-2 Pounds Of Muscular Bodyweight Per Week Until You Reach Your Genetic Potential Using Proven Diet And Training Techniques Specifically Geared To Hard Gainers!
Have you been trying to gain weight with no success? Have you been following 'traditional' advice but still haven't gained a pound?
Have you ever noticed that most how-to manuals on weight gain aren't written by hard gainers?
Would you like to finally break through those plateau's, become stronger and look bigger?
My name is Randy McLean and I know how you feel. I used to follow the advice of the 'experts' but nothing seemed to give me the results I was looking for.
I then realized I had to take matters into my own hands...
You Must Learn To Think Outside The Box
The problem with most people these days is that they become discouraged by listening to others recommendations. This leads paralysis by analysis. The main thing is to just start doing something, anything! Any exercise is better than no exercise at all.
For all intents and purposes, you don't need to follow the "standard" rules to the letter. You can still get great results by eating less than 1 gram of protein per pound of bodyweight. If you don't want an insane physique but rather just an awesome body a diet higher in protein will do. Just keep the basic rules in mind, make a plan and most importantly take action!
You don't need to lift weights until you puke either. If you are consistent and training properly gains will come slowly but surely. Do not rush success, it will happen soon enough. Just do the same things day in and day out without even thinking about it and it will happen for you. Learn to be patient.
Most people who have any weight lifting experience or a knowledge of nutrition know what foods are a good source of protein and which ones are not. The idea is to include a moderate source of protein at each meal mixed also with carbohydrates and make sure you follow your diet to the letter every day.
Most fail because they don't have a plan. While you don't need to go to extremes to build a great body you do need a plan. You need to write down your training routine and also your diet. You need to calculate your calories and you also need to remember what meals you are eating and when. This won't be second nature in the beginning.
These days, you constantly hear talk of less is better, especially on the internet. I think that most people 'still' over train. I have reviewed and even tried a lot of these online programs and found that I could not complete the program they recommend in 40 minutes. You want your exercise to be intense and brief. Then focus on resting until your next training session.
Everyone Is Different, Use What Works For You
Once you get your plan together and start training consistently you will find what works for you and what feels the most comfortable. No matter what people say, certain exercises aren't for certain people. Unless you plan on making a living in the fitness industry you will become discouraged by doing exercises that you detest. For example, I don't like doing bent over rows for my back so I do pull-ups instead. It is still a basic, compound movement that gives me great results.
Different factors make people different in varying stages. Some are naturally stronger, some can gain muscle easier, some can lose fat easier etc. That is why it makes sense to cater your program and find what is right for you and your body type. Always start with less and work from there. It is better to start off under training than over training. Use common sense.
If you are a beginner you can expect to gain weight quickly. I gained close to 40 pounds my first year and a half of training. Sure, a lot of it was fat but a lot of it was muscle too. The quicker you want to gain weight, the more you should eat. Within reason of course.
There are guys who weigh 165 pounds that can bench 280 pounds while there are others who can only bench 185 pounds and weigh 170 pounds. A lot of this has to do with muscle insertion and tendons. You can still build a great physique and perhaps look as good as the genetically superior if you focus and keep it up. The number one thing is not to focus on your neighbour! Never mind what they can lift or how they look. Only compare yourself to yourself and the improvements will come.
The same thing with diet. There are no "magic" foods that will make you grow like a weed. Although some people would have you believe this. The main thing is just to eat healthy and clean. The less processed the foods are the better. You know, pasta, bran muffins, tuna, skim milk, whole wheat bread, eggs etc. Forget wieners, bologna, pork, white bread, soda, and other junk such as pastries, cookies, and candy.
Once you stick with it you will then know what is working and what is not. Adjustments can then be made quick and easy. If you are gaining too much fat, do more cardio, drop your calories, or a combination of both. That is what I mean. Eating haphazardly will leave you clueless. You will always be guessing and always be wondering.
Choosing The Correct Path Before You Begin
You might have heard this a million times or you might not have really thought about it yet. It is very difficult to lose fat and gain muscle at the same time! Only the genetically gifted or those using drugs can really pull this transformation off.
A lot of times you may get stronger but not necessarily bigger. Why you ask? It is due to a caloric deficit. It is possible to get stronger but most of the time not bigger on lower calories.
If you think you are a genetic freak by all means try it but if you are wrong your results will seriously suffer. In a worst case scenario you will fail to make progress either way. So when in doubt do the safe thing!
Start Making Your Plan
After you have really thought of your goal, the best thing to do is to sit down with a piece of paper, a pencil, a calculator and start brain storming. You will need to write down which days of the week you will train, what body parts to train on what days, which exercises you will do, and roughly how many sets per exercise.
You also need to figure out your diet. The primary thing you need to figure out is how many calories you will be consuming based upon your body weight in pounds. You then need to make sure that all the foods you will be choosing are healthy and blended in the right fashion with protein and carbohydrates together. Fats will usually take care of themselves.
Also, think of your goal, you need to write this down also. What exactly do you want to achieve and how exactly do you want to look? A lot of people overlook this important step and just lift haphazardly. If you don't know where you are going you will be a lot less likely to get there. So remember to either think of a goal or write it down on your worksheets.
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