Weight gain is a negative problem for most Americans, but there are some people who want to gain weight because they are too skinny! Weight gain for skinny people isn't easy and unless it is done correctly it won't be effective. Trouble gaining weight is for some teens a very real problem and could negatively impact their self image.
Before you start any weight gaining program it is important to get a good diet and exercise program. There are many free ones on the web or you can hire a personal trainer to make one for you. Either way, this exercise program should include intense weight lifting opposed to other activities like running. Weight lifting, whether at a gym or just with dumb bells at home is the key to gaining the right kind of weight. Without lifting weights or strength building exercises, the average skinny guy just won't be able to put on quality mass. Make sure you check with your doctor before starting any weight training program if you have any concerns. For some people that can't afford the gym you can do some very good weight training at home. If you don't want to join a gym, follow this easy program.
Do:
100 push ups per day (do as many as you can, wait an hour and do more, repeat until you have 100)
50 deep knee bends per day
Hold a soup can in each hand and do 100 arm curls for each side
Hold a soup can in each hand and hold it out straight (burning your shoulders) for 1 minute
This is a very simple way you can get started now putting on muscle and gaining weight. This simple routine can be very effective believe it or not!
Now that your exercise program is in check you need to know what to eat to gain weight. Let's start with what you don't want! First off, you don't want to eat high calorie, low protein snack foods. This isn't about eating everything in site, it is about eating the right foods that will give you the muscle building blocks that you need.
The first thing you need is protein. Good, quality protein can come from food like meat and chicken, but it is hard to get the density of protein out of these foods. This is why most young people turn to a protein supplement. Protein shakes are the best way to get your extra calories from protein. Stay away from weight gainers, since they are mostly maltodextrin, which is a horrible sugar substitute that isn't good for much of anything.
A good protein powder mixed with milk and some additional "sugar" like chocolate syrup or fruit is perfect. You can also add in some peanut butter to make a chocolate milk smoothie. A basic recipe would look like this:
2 scoops chocolate protein powder
12 oz whole milk
1 table spoon peanut butter
This delicious protein shake tastes great and is loaded with nutrients for gaining weight. With the right protein powder this protein shake will give you 50g of extra protein along with high calories that are not filled with corn syrup and junk ingredients like refined corn flour. To get results, you can still eat your normal diet, but drink 1-2 of these shakes per day!
Once you get that incorporated into your diet the next basic thing to take is a creatine preworkout supplement. Assure your family that creatine is not a "steroid" or anything like that. In fact it is a very safe and effective supplement for helping to gain weight from muscle, not fat. Creatine is one of the most well studied supplements and it isn't only just safe, it is a very good for all ages. Even old people can benefit from creatine! It's one of the safest supplements you can take!
A creatine complex with amino acids, creatine, dextrose and cofactors is the best choice. Make sure that if your creatine complex contains caffeine, you are not sensitive to it. Creatine preworkouts have about as much caffeine as a typical energy drink or a 32oz soda but it may hit you harder. Make sure you check with your parents or a doctor before taking caffeine or any stimulant if you are under 18.
No other supplement can give you the gains in muscle mass like creatine. Creatine is the best muscle building product on the market and certainly safe and very effective. It's one of the staples of muscle gain!
Take 1-2 servings of your creatine complex before your workout and just watch the weight gain happen! Then take one of your protein shakes right after you work out for best results! There are more exotic supplements to take like testosterone boosters and andro but make sure you don't skip the basics If you are over 18 and want to push your body even further, you can try other supplements, however everyone can benefit from these two basic supplements in the diet.
Erin Raad reviews sports supplements and supplement ingredients.
For the absolute best protein that meets all of my recommendations click here: Creatine Preworkout Complex
For the creatine complex I recommend click here: The Highest Quality Protein Shake
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