Are you looking to gain weight and muscle quickly?
If so, you're not alone.
A lot of people want to achieve this goal, but they don't know how to go about it.
That's why we've put together this guide, which will tell you everything you need to do in order to bulk up and get ripped!
Eat more calories than you burn each day
This is the most important step in gaining weight and muscle.
If you're not eating enough calories, your body will not have the fuel it needs to build muscle.
Many people think they need to eat a ton of food, but this is not the case.
You just need to eat more calories than you burn each day.
The best way to do this is by tracking your calorie intake and making sure you're getting enough protein, carbs, and fat.
Typically, you should be eating between 20-30% protein, 40-50% carbs, and 30-40% fat.
Strength train three times per week
In order to build muscle, you need to strength train.
This can be done by lifting weights, doing bodyweight exercises, or using resistance bands.
It's important to do this three times per week in order to see results.
The reason why you need to strength train is because it breaks down your muscle fibers, which then grow back bigger and stronger.
Strength training in particular is important for gaining muscle.
Some of the exercises that help you gain muscle are weightlifting, doing bodyweight exercises, and using resistance bands.
It’s crucial that you do this three times per week so you can see results.
The reason why it's a good idea to train three times per week is simple.
You want to train hard and then give your body time to recover.
This way, you'll see results and you won't burn out.
Of course, if you find that this doesn't work for you and you want to train every day, that's fine too.
Just make sure you're getting enough rest and eating enough food.
Consume a high-quality protein source after each workout
After you finish working out, it's important to consume a high-quality protein source.
This will help your muscles recover and grow.
Some good options include whey protein, chicken, fish, eggs, and tofu.
Make sure you're also drinking plenty of water.
Whey protein is one of the best sources of protein to have after a workout.
Not only does it help your muscles recover, but it also helps them grow.
It's very hard to intake enough protein through food alone, which is why protein supplements are so important.
Whey protein is one of the most popular and effective types of protein powder.
Get enough sleep every night
Sleep is important for gaining muscle.
When you sleep, your body releases hormones that help your muscles grow.
So make sure you're getting at least eight hours of sleep every night.
Not getting enough sleep can actually hinder your gains.
When you don’t get enough sleep, your body doesn’t have time to release the hormones that help your muscles grow.
So make sure you’re getting at least eight hours of sleep every night.
Also, you want to be refreshed and energized for your workouts, so getting enough sleep is crucial.
Avoid processed foods and eat whole, natural foods instead
Processed foods are full of unhealthy ingredients that can sabotage your gains.
So instead, focus on eating whole, natural foods.
These include lean protein sources, fruits and vegetables, healthy fats, and complex carbs.
Processed foods are terrible for you when trying to gain weight and muscle.
They’re full of unhealthy ingredients that will sabotage your gains.
You want to focus on eating whole, natural foods instead.
These include lean protein sources, fruits and vegetables, healthy fats, and complex carbs.
Whole, natural foods are the best for you because they're packed with nutrients that your body needs.
When you eat processed foods, you're not getting the same nutrients and your body isn't able to function properly.
Conclusion
So, these are the six steps you need to take if your goal is to gain weight and muscle mass.
It may seem like a lot of work, but it’s really not that bad when you break it down.
Just make sure you stick to your routine, eat enough calories and protein, and drink plenty of water.
And get enough sleep – that’s just as important as everything else on this list.
If you can do all of that, you should start seeing results in no time.
Are there any other tips or advice you would add?
Let us know in the comments below!