Watch what you eat. You can workout everyday of the week, but if you are eating junk your workouts will not give you very good results. Stay away from fried foods, foods high in sugar, and be careful not to take in too many carbs. This means bye bye Snickers, McDonalds, and KFC It is a good idea to try to get as much protein in your diet as possible. Protein helps build and repair muscle tissue. The suggest amount of protein is 1.5 grams per lbs. I weigh 185 lbs so i should be taking in about 277 grams of protein a day. Carbs aren’t 100% bad either. They give you energy so you need them to, just keep your carb intake on the lower side.
The second step is take control of your calorie intake. Your weight is always determined by your energy intake from your daily foods that you eat and the amount of energy you expend during the day. Energy = calories. If your weight remains constant, it is because you are taking in the same amount of calories you burn each day. When you begin to gain weight it because your caloric intake is greater than the number of calories you burn daily.
For the legs you will do squats. Retrieve one of the jugs. Standing with feet shoulder width apart and holding the jug close to the chest now slowly lower your body to the squat position. At the same time you are slowly forcing the jug out in front of you by extending your arms. This is done in three sets of twelve and a minute between each set for rest.
My point is that each type of training has it’s place in weight training. A split routine isn’t better or worse than a full workout routine review. Each has a specific purpose in weight training. For me, I used a full workout routine review to teach my body how to work as one. After my body learned how to lift heavy weights, I was able to target specific muscles with split training, but only after they were already strong.
Stretch lightly before and hard after. Imagine a cold and a warm rubber band. Which one expands better? Your most intense stretching should be after your workouts while your muscles are still warm. Not only does this aide in your recovery but stretching your muscles after helps them to grow so that they can become more defined! All of your early stretching should be done after you warm up first.
Having new muscle mass will in fact increase your metabolism. As you add muscle your body will begin to burn more calories and in longer durations throughout the day. At some point and with enough constant exercise you will be an efficient fat burning machine. But you really have to add muscle to get to this point.
Treat Setbacks as Stepping Stones and not Obstacles. If you are building a house and break a few nails, it doesn’t mean to stop building! There will be setbacks, lots of them. Look at them as stepping stones to your goal only. Something like tests you must pass.
If you gain weight easily and put on muscle without much lifting, finding a routine should not be too difficult. You can look in a muscle magazine. These are intended for a wide audience and help people that gain weight easiest. Another good source of advice might be someone at they gym who also gains weight and builds muscle easily.