This is a quick and easy 5 steps for all those like me that are hard gainers, that really struggle to put weight on - no matter what they try to do. If you are looking to bulk up and get so nice muscle definition they keep reading.

Before you start you need to make sure you are getting a good dose of carbohydrates. These can be found in products like potatoes, pasta, rice and cereals. Now lets look at 5 things you need to be doing to start fast muscles gain.

1. Limit Your Reps

Don’t try lifting 20 reps. Limit it to 10 - maximum. You want to limit how many times you are lifting.

2. Lift More

Here is where you lift as much as you can for your 10 reps. Now you are not doing as many you are able to lift more kilo’s. Work your muscles as hard as you can.

3. Continually Increase The Weights You Are Lifting.

If you are wanting fast muscles gain then you need to be upping your lift weights at least 5% every two weeks. You muscles are tuned to handle stress - so let them stress.

4. Maximum of 3 Sets Per Muscle Group.

This should be a no brainer. If you are able to do too many sets then obviously you are not working yourself hard enough. So instead of doing more sets - stick on some more kilos!

5. Start Shortening Your Workout Times

You are working a lot harder now and should finish a lot quicker than you usually do - don’t feel obligated to keep going. Do what needs to be done and get out - you don’t want injure yourself.

Carbohydrates.

To effectively gain weight to build muscle you need to be eating carbohydrates. If you are not eating enough carbohydrates your body will start converting the protein you eat into carbs. This process is called gluconeogenisis, and I would not recommend letting this happen.

Carbohydrates are an essential food to gain weight, because they provide you with energy. When you eat excess carbohydrates your body starts to store this energy - giving you weight gain.

There are three different types of carbohydrates:

1. Sugars

Found in soft drink, confectionery and white bread these simple carbohydrates should be avoided, as they provide no real long term benefit to the weight gainer. The only positives of sugars is the short term insulin boost that it provides.

2. Starches

Startches such as potatoes, brown rice, pasta and oats actually contain more sugar then the simple carbohydrates. However, since they have a longer chain of sugar they take longer to break down - providing the weight gainer with a longer energy boost.

3. Fibres

Fibre comes from products such as corn, black beans and brocolli, and is the section of a plant that cannot be digested properly into your intestinal tract. Although fibre has no calories the benefit is in the waste removal. High protein and carbohydrate diets sometimes result in constipation and having a healthy amount of fibre in your diet will help make sure that you do not get it.

If you are not eating carbs to gain weight then you will need to be taking supplements. However eating the required amount of carbs to put on weight is not difficult it just requires some planning.

What is the deal with all those gain weight shakes? You know the ones that usually have the muscle built guy on the front and make you think that if you could just get a tin of gain weight shakes, you too could be like the model. But do they work?

Here are a few of the benefits of the gain weight shakes:

1. They build your percentage of lean muscle.

2. They increase muscle mass.

3. Help you recover quicker after a workout.

4. To lower risk of injuries related to working out.

5. Help you maintain a healthy and fit body.

6. Make you feel better through out your workouts.

8. Increases the body levels of gluthathione-a powerful anti-oxidant that is essential for maintaining a healthy immune system.

9. Help to prevent bone loss.

10. Assist in the healing wounds and surgical incisions.

As you can see there are many benefits to those gain weight shakes and it is recommended that you take 30 to 60 grams of the powder mixed into either water or milk each day. These shakes are an extra on your diet, so make sure that you are still eating plenty of protein -which is found in most meats and also kidney beans.

But these gain weight shakes will not work without a proper training routine that includes quality gym sessions as well as taking time out to rest and let your muscles rebuild themselves. So the answer to the question about whether the gain weight shakes do work, but only as an additive to your current weight gain plan.

Are you tired of always being labeled the skinny kid? Have you tried to gain weight but it seems like everything that you do try doesn’t work? How do you put on weight quickly? And is it even possible?

That is a lot of questions but the answer is yes, you can gain weight, and I will gives you a few simple tips on how to put on weight quickly.

1. Eat More Than You Think You Can

How can you put on weight quickly without eating enough food so that your body has a heap of left over calories to build muscle with? You want to make sure that you are eating at least 500 calories a day more than you usually would.

2. Train Hard But Smart

You need to be hitting the gym regularly but not too often. Three times a week is ideal and you will want to be doing weights for between 30min and an hour. Make sure that you are training hard. Push yourself to lift weights you have never tried before, and focus on quality not quantity. So weight over repetition.

3. Rest Up

Most people leave this out when the answers a question about how to put on weight quickly, but it is integral. You need to be giving your body enough time to recuperate after you have torn the muscles at the gym. This is why you should only go to the gym three times a week, making sure that you have days off in between.

If you focus on there three easy steps you will be well on your way to gaining those extra pounds that you want.

Just like loosing weight, it takes time, effort and thought to loose it. Are you will to do what it takes for you to put on those extra pounds and to turn it into rock hard muscle? Or are you happy making excuses?

Here Are A Few Common Excuses:

1. I Am Too Busy To Gain Weight

People make times for the things that are important to them. All you need is 30min to an hour ever second day for the gym, and a little extra time to prepare a healthy meal that is full of calories that will help you put on weight. You always have time but do you want to gain weight and build muscle?

2. I Have A High Metabolism

So what? So do I. This is one of the excuses I used to always make, but you know what? There are ways to slow your metabolism down. Stop doing so much exercise, sit down and take time to relax slow your life down and you will slow your metabolism down.

3. I Just Can’t Put On Weight!

This is the cry of a desperate person, who needs to change what he is doing. Constantly trial new methods and ways for you to gain weight and build muscle. Often it is one tiny thing that will make all the difference, so keep searching until you find it.

Don’t make excuses, use your time more wisely and focus on new ways for you to gain weight. Excuses are for weak people - don’t give in and let yourself become weak.

You know how you see all those ebooks that tell you about the author who supposedly used to be a skinny weakling until he came across a certain formula that helped him to gain weight, suddenly becoming a huge rig.

Well here is 3 Reasons why you will never be like them:

1. You Think They Are A Scam!

You are too busy going on about how there is no possible way that they could go from being so small to becoming so huge in such a short time, that you don’t even consider purchasing their product and seeing if they have any substance behind their claims.

How can you ever change if you are not willing to learn, and these guys think they have the answers -why not stop being so stubborn and hear what they have to say.

2. You Won’t Change

The definition of insanity has been quoted as being ‘Doing the same thing over and over, and expecting a different result each time’. If you havn’t been seeing the results maybe it is time for something new, maybe you should start eating way more calories than you are burning or maybe you need to be putting more weight on your lifts instead of lifting the same amount you have been lifting for the last 6 months.

3. It’s All Too Much Effort

You say you want to gain weight and build muscle, but what are you doing about it? You results are a direct indication of the effort you have put in.

How would you feel if you could gain some extra bulk? Let me show you a few simple steps you can take that will make it easier for you to gain weight and build muscle - just like all the other guys at the gym. You will find that with a little self discipline and some hard work you can have the body you are looking for.

The first you need to be doing is lifting weights. Your body needs to be stimulated heavily to get bigger and stronger. And the only way we have of doing this is to be lifting heavy weights. Compound exercises are the best exercises for you to do - things such as squats, chin-ups, bench press.

The second thing you need to do is make sure that your diet is in check. If you are to gain muscle growth and bulk up you need to eat both big and healthy at the same time. The best foods for muscle growth are fish, chicken, red meat, and a good amount of fresh fruits and vegetables. A good way to make sure you are eating enough is to multiple your body weight in pounds by 20. This will give you a rough estimate of how many calories you will need to be eating.

The final thing you need to help you bulk up is sleep. You absolutely must be sleeping for at least 8 hours a day, because your muscles grow and rebuild in your sleep. And after your muscles are repaired they will be bigger and stronger than before.

This is a very legitimate question, and it frustrates all those who are skinny and on the lighter end of the scale. Those on the other end of the scale can’t go a couple of page or even a commercial break on the tv without someone trying to sell them something to help them drop their pounds. But it can be a very lonely journey for those who want to put on weight.

If you do get an answer to your question you would be lucky if you were to get a response more than “eat more”. As simple as it sounds, it is great advice to gain weight and build muscle. To put it simply, to gain weight you need to increase your calorie consumption to where you are eating a lot more calories that you are consuming. If you add weight training to you increased caloric consumption, you are well on your way to gaining weight and building muscle.

You may think that you are eating a lot, you are keeping up with you friends in the amount you eat, so obviously you are eating enough, right? Wrong! There are many factors that affect the amount of food that you should eat.

You may have a very fast metabolism, and you burn calories quicker that most other people. You need to be eating 500 plus extra calories per day, than you are burning during the day.

So get out there are start eating more calories, and give your body the chance to gain some weight, and build some muscle.

You have to understand the process of building muscle if you looking to gain weight fast. A lot of people really struggle to put on weight, but once you understand how the body works you will start to understand how easy it is to gain weight quickly.

I have created a simple 3 step process that will be the cornerstone of your success. Once you understand how these three components work together you will be on your way to gaining weight and bulking up quickly.

Here’s the process:

1) Train hard and heavy.

You need to continually be pushing your body. Your muscles will only build if you give them a reason too. Your body adapts to your training and starts to get comfortable if you stay at the one intensity. So keep adding extra weights and pushing your body to the max.

2) Get the right quantity of nutrients into your system.

You need to feed your body with the right amount of nutrients to allow your body to rebuild after a hard and heavy training session. The work out will tear your body down, you the nutrients act as a fuel to keep your body going, and rebuild. So plenty of good quality nutrients.

3) Make sure you get plenty of rest.

After you have trained your body it is in a state of chaos, and pretty much broken down. You need to give your body the chance to use the nutrients and rebuild the muscle before you go and do it all over again.

The relationship of the nutrients only works when your body is resting, and it is essential if you are wanting to gain weight.

If you are serious about wanting to bulk up, then you are going to need to be consistent, and persistent. It is not something that you can just do for a week, and then give up - it has to become a lifestyle change.

You have to learn to feed your body more. How can you ever expect to see any results unless you change what you are currently doing. So eat more, but more of the right foods. What you want to be focusing on is increasing your caloric intake - you want to eat more calories that you can burn.

If you are not eating properly while trying to gain weight you will lose muscle tissue. You have to make sure that you are eating plenty of proteins, fats (the right kind), and carbohydrates - and in large quantities, so that your body can gain weight. Another important factor in gaining weight is supplements. Meal replacement bars, powders, and protein shakes are all great ways to increase you daily intake of calories. If you are serious about gaining weight then you must be consuming at least 500 calories more than your body is using.

The two most important factors in weight gain is exercise and diet. If you are doing weight training and eating the right amount of food, then your body will have no choice but to gain weight and turn it into muscle. Make sure you are getting enough rest between workouts as this allows your body time to recuperate and build new muscle tissue.