There’s the sweet zone, where your weight is perfect, you have the right amount of muscle mass and you’re extremely healthy. At JARFit in Denver, CO, we help people find that perfect weight and provide help to both lose and gain weight. Some people avoid exercise, thinking it will make them lose more weight, but there are workouts to help gain weight and diets to help you do the same. It’s about eating healthy, not just loading up on sugar and high calorie junk foods.
You might envy the thin, but it’s just as hard to gain weight.
However, the right type of diet and exercise can make weight gain easier. Start with some bodyweight exercises. Push-ups for instance help you gain muscle mass, which adds pounds to your body without adding fat. You can start with knee bent push-ups if you’re out of shape and work your way to the traditional workout on hands and toes. Go slowly. Doing a push-up correctly is extremely important to get the results you want.
If you have gym equipment bench presses, pull-ups and bench dips are good muscle builders.
When you replace fat tissue with muscle tissue, you gain weight, automatically. That’s because muscle tissue weighs more than fat tissue does per cubic inch. The three exercises listed work on the upper body to build muscles quickly. Bench presses target the chest, arm, and shoulder muscles. You can do a number of variations to work each area on different planes. They prepare you for pull-ups and bench dips.
Squats and lunges are good for the lower body.
These two are perfect lower body exercises, but you must make sure you have the proper form. For instance, when doing lunges, your knee should not go forward beyond your big toe. It can cause injury to your knees. Your upper body should be held straight and not lean forward. You’ll target your glutes, buttocks, hamstrings, quads and core muscles when you do lunges and squats are good for the quads, hamstrings, outer thighs, core muscles and glutes.
- Make sure you vary your workout and as you get stronger, shorten the rest time between sets or exercises. Alternate between upper and lower body. Include some cardio with each workout.
- Make sure you have a combination of carb and protein pre-workout and post-workout snack. Pre-workout can help your workout be more effective and post-workout can aid in recovery.
- Take a look at other areas of your life, too. Are you getting enough high quality sleep? Keeping stress to a minimum (working out too often also creates stress on the body), and cutting out or back on bad habits that can cause weight loss, like smoking.
- While cardio is important, keep it short. Don’t spend much more than 20 minutes daily on cardio. Cardio uses both fat tissue and lean muscle tissue for fuel. You can combine cardio with strength training by creating HIIT or strength circuit training workouts.
For more information, contact us today at Body Transformation Experts