What can I do to gain more weight?

The next five steps might work in the mayority of the cases:

 

1. Count the calories you eat each day. Try to be the more precise you can.

2. Increase 500 calories and distribute them in five or six meals through out the day.

3. Go to the gym and do weight lifting. Do less repetitions with more weight.

4. At the end of the first week, weight yourself. You should not gain more than 2 lbs. per week, otherwise you are eating too much fat.

5. When you stop gaining weight during a two week timeframe, then increase your daily calorie intake by 250, and do it each time you stop gaining weight during a two week timeframe.

 

Remember that this and any other advise regarding your weight should be consulted with your doctor.

 

 

 

Do a proper warm up before starting a Bodybuilding Program

It is very important to warm up before beginning your bodybuilding program for two main reasons: It reduces the chances of injury and it will improve your performance.

Muscles respond better to exercise if they are properly prepared for the coming work­load. Warming up increases blood flow to the muscles and lubricates the joints because the fluid surrounding them becomes less viscous so the joint can move more smoothly and efficiently. At rest, muscles receive only about 15% of your total blood supply, but during exercise the requirement for fuel and oxygen increases and they may need up to 80% of the total blood flow to meet the demand. Certainly, it takes time to re-route the blood, and this cannot be achieved efficiently if you omit the warm-up and start exercising vigorously.

Warming up also improves the elasticity of the muscles, allowing them to work harder, more efficiently and for longer time before they fatigue, as well as enabling nerve impulses to be transmitted faster.

Finally, warming up also prepares you mentally for the work ahead; it increases your arousal level and motivation. Performing one or two warm-up sets with light weights acts as a mental rehearsal and means that you can perform your subsequent heavier sets more effectively.

 

Warm-up components

The time taken on this part of your workout depends in great measure on the temperature of your surroundings - the cooler the environment, the longer it will take to raise your body temperature. Your warm-up should include the following three components.

An aerobic activity that raises your body temperature and leaves you moderately sweating. This should be performed for 5-10 minutes and be continuous and rhythmic in nature - some examples are: stationary bicycle, treadmill walking, gentle jogging, stepping or rowing.

Mobilization of the major joints. This could include movements such as arm circles, knee bends and shoulder circles which take the joints through their full range of movement. These are not stretching exercises as they are continuous and do not increase the range of movement.

• Warm-up sets with light weights and high repetitions. Never plunge into your working sets straightaway because your muscles won't be properly warmed up and there are chances of injury. Start with 1-2 sets using very light weights (around 40-50% one-rep max), for 15-20 repetitions to warm up the target muscles, ligaments and joints, and to rehearse the action to be performed.

When is it better to do cardio?

In order for you to develop muscles to a max, besides eating and sleeping well, try to do cardio immediately after lifting weight or the next day. Don't do it before, as the cardio session will fatigue your muscles and prevent that you lift a good weight. On the contrary, it doesn't matter if you do the cardio when your body is tired, as your objective is not to gain velocity, but to have a favorable cardiac response.

 

 

Is it better to workout at home or at the gym?

Advantages and disadvantages of working out at home:

 

Advantages

You are not tied to a class schedule or the gym's working hours.

You get rid of the commuting time, traffic, no parking, etc.

You don't have to carry your backpack.

You use your own bathroom and forget sharing.

You can hear the music you like while working out.

 

Disadvantages

You have to be very motivated, as it requires effort.

You might be doing the exercises in a wrong way, and as there is no professional trainer, no one will correct you.

You miss the incentive of socializing with other people at the gym.

Working out gets boring, as you don't have too many different equipment as the gym.

You have to set the pace for you, as there is no one to cheer you up.

 

 

 

 

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