5 Things You Should Know BEFORE Taking Weight Gain Protein! (Text version)

video content Image generated by Wilowrid

If you want visible results in my experience , the best kind of split that you should take in order to put on weight is about three or four days of weight training that gives you three or four days of rest .

Remember , your muscles grow when you rest .

So if you want to put on weight , rest is gonna be your best friend .

Make sure your workouts are a combination of strength training and high rep hypertrophy training .

If you want to know more about how rep ranges affect your muscles , go check out my video on the science of rest rangers .

Ok , guys , coming to the final aspect of putting on weight , you need to be reducing the total amount of cardio you do in my experience as a trainer , many people who struggle to put on weight are generally sportsmen .

Sports requires a lot of cardio and cardio requires a lot of calories .

So if you're a sportsman , if cardio is a part of your weekly routine , you need to be consuming even more calories than your calorie goal .

Remember if you're trying to World Cup , if you're trying to put on weight , your total cardio ideally shouldn't exceed 40 minutes in the entire week .

If you still want to be playing your sports and your excess cardio with your weight training , keep this in mind on the days of your cardio , try increasing the amount of carbs that you'll be eating , especially around your cardio sessions .

It will help preserve some of your muscle and it will make your calorie goal much easier to obtain .

Now , also with regard to a lot of cardio , I've seen that many gym trainers in India give their clients way too much cardio guys .

Remember if you want to bulk up , stop doing that much cardio .

It shouldn't exceed more than 40 minutes a week .

Keep that in mind and you'll put on some healthy muscle masks really fast .

Hey , guys , thanks for watching my video .

Please give me a thumbs up .

Subscribe to my channel .

Leave a comment .

I'm going to be releasing a sequel video to this video where I'm gonna be talking about hacks in your diet to put on weight easily .

So make sure you check that out .

So guys go like my Facebook page given down below .

If you have any fitness related queries , please feel free to hit me up .

I'll try my best to reply to everything guys .

I really appreciate it if you go follow my Instagram and Twitter accounts as well .

Until next time guys see you .

But once you put on some amount of muscle mass , your appetite will automatically increase and it will become much easier to eat large , your quantities of food .

So initially try stuffing yourself just to get your calorie goal every day .

If you don't have a good appetite , an easy way of hitting your calorie goal every single day is including a lot of good fats in your diet .

So nuts , dairy like cheese , good oils like olive oil , coconut oil .

They're all your friends somehow make those a part of all your meals .

Now , guys , just how you're gonna be counting your protein intake every single day .

You need to start counting your calorie intake as well to put on weight .

You're going to be consuming excess calories .

If those excess calories are way too high , you might become fat .

So every time you're increasing your calories track how your weight is responding to it if you feel like you're getting too fat , too fast , slow down , reduce your calories a little bit .

But if you're happy with how much weight you put on , then keep going , remember to put on healthy weight , you'll need to hit both your protein goal and your calorie goal one by itself won't work .

Your muscle needs protein primarily , but also carbs and fat to be built inside your body .

So you need to hit your calorie goal to build muscle .

Similarly , if you're only hitting your calorie goal without hitting a protein goal , you're gonna get fat .

You don't want to put on fat , you want to put on healthy muscle .

So a bulk of your calories should be coming from protein rich foods .

This way you will be hitting your protein goal and your calorie goal coming to the second aspect of putting on healthy weight , the exercise that you need to do the best exercise to put on lean muscle mass is weight training .

If you have absolutely no knowledge about weight training , I highly recommend going to a good gym and getting a good experience trainer for at least three months .