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Rylese
Jul 16, 06 - 11:58 PM |
Gaining weight, starting training soon.
Hi all,
I am only a skinny lad, 21 years old and want to put on a little weight. I am gonna start the gym for fitness but then want to tone up a little.
I was hoping someone could point me out the right direction to websites where i can get info on diets to help me gain weight, well and healthy too.
Thanks
Matt
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MATT
Jul 17th, 2006 - 3:35 PM |
Re: Gaining weight, starting training soon.
Hi Matt,
At 21 and a newbie to the gym you should get on well.
There's lots of sites around - some with informative stuff and many with just blurb. Forum's such as this one or a knowledgeable trainer prove useful for good advice even if I do say so myself  .
Personally, I'd suggest you concentrate your workouts on compound movements rather than isolation, i.e. squats, deadlifts, bench press, clean and press. These compound exercises will help you get more from your workouts by being able to lift larger weights and working larger groups of muscles. Load bearing exercises such as these will help make your bones and muscles denser and subsequently weigh heavier.
Taking in the right nutrients is important to your training goals and general health and well being. Protein's for growth and repair of tissue (MUSCLE) so a high intake of protein through food and supplements is important to your success in the gym. It'll be advisable to supplement Protein on top of your diet for convenience and to make sure you're getting a suitable amount.
Other nutrients should not be overlooked as they all play an important role in your bodies function,
i.e carbs are your primary energy source, water helps with transportation of nutrients around the body, vit and mins help regulate your hormone levels, even fats (essential) are important. A well balanced healthy diet should take care of most of these.
If you're looking to put on weight you'll want to increase your calorie intake - if you're taking in more energy than you're burning off you should gradually put on weight. Although, if you're a hardgainer (fast metabolism) you may require thousands more, rather than hundreds.
Do not over train as you won't grow! Eating at the right times i.e. taking some form of amino acids (Protein) and carbs after training will help you recover quicker. Allowing yourself plenty of time to recover also includes sleep - try to get 8 hrs a night!
Now it's time to just get your bum in to gear and make a start at the gym  .
MATT 
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