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Learning how to gain weight for a teen means discipline in all areas, weight training, dieting, getting enough rest, and supplementation. In the teenage years, if you find yourself having a hard time gaining weight, there are a few special things you have to pay attention to that older and more physically mature people don’t have to.

For starters, teenagers usually have a much faster metabolism than when they get into their twenties and beyond. Far too many teens today abuse their fast metabolism by overeating on empty calorie snacks, candies, and desserts. If you are trying to gain weight and/or build muscle mass, don’t abuse your fast metabolism by stuffing yourself with a bunch of useless junk. I assume you are trying to gain healthy weight, so it is important to get in habit of eating right. Shoot for at least 20 times your body weight in calories, and around your body weight in grams of protein. Spread your meals throughout the day into 4 to 6 meals, with no longer then a three hour time period in the day without eating.

Since teens are going through all sorts physical and hormonal changes, it is extremely important that they start off with a solid foundation in weight training. Emphasis should be put on compound exercises, safe and progressive strength training, and proper form. It is vital that teenage beginners get in the habit of performing correct form and that they start off with relatively light weight for the first two weeks. One trick to avoiding a plateau later on in a weight training routine to gain weight is to start off with extremely light weight, and to increase the weight ever so slowly each workout until you reach your maximum current potential around the third week. This will start a building momentum, so by the time you’re using weight that challenges you to your limit on the amount of sets you’re performing, your body will be ready to continue to grow and get stronger.

It is also important when learning how to gain weight for a teen that they use abbreviated programs, stick to basic exercises, and to avoid over-training at all costs. One of the biggest causes of failures for beginning weight trainers is that they misguide their ambition and get too overzealous and train too much, too often. Keep it short, simple, and with a focus on strength. One of the best ways for a teen to gain weight is to focus strictly on getting as strong as they can in the most basic compound exercises, such as squats, deadlifts, bench presses, bent-over barbell rows, and shoulder presses.

As far as supplementation goes, just remember this: supplements are meant to supplement your diet, not replace it in any way. You can build the best body in the world without any supplements, so remember not to get caught up in the hype of the supplement advertising industry. Gaining weight will always require the right workout program, proper dieting, plenty of rest, and hard work. Supplements will never replace any of these; at most they will help speed your progress.

The only supplements I recommend for teenagers are a whey protein supplement, a good multi-vitamin, and the occasional meal replacement shake or bar. Since teenagers are usually caught up in school five days a week, eating a meal replacement bar in between classes is more convenient, and much better than a candy bar.

One final key on how to gain weight for a teen is getting enough rest. Today, whether you’re a full time student, a full time employee, or both, getting enough rest is always difficult. However, the laws of gaining weight are unbending to our daily circumstances. If you want to gain weight, then you have to get as much rest as possible, period. This means cutting as many if not all of extra curricular activities to a minimum. If you are burning more calories than you are consuming, then you just simply won’t gain weight. Try to get at least 7 hours of sleep a night and take naps as much as your time permits.

This may seem like a lot to remember, but in a nutshell it’s really not that difficult learning how to gain weight for a teen. Workout three days a week using a handful of the most basic compound exercises, progressively increase your strength slowly, eat at least 20 times your body weight in calories spread throughout the day, and get as much rest as possible. Follow this pattern and gaining weight should come as a natural part of you life.

Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com

Article Source:http://www.articlesbase.com/bodybuilding-articles/how-to-gain-weight-for-a-teen-784898.html

Gaining muscle mass can be a real chore if you are born with genes that inhibit weight gain. Skinny to muscle man may be the dream for you but if you take the advice of the bodybuilding magazines and their emphasis on isolation exercises and supplements they are just trying to sell you then you may end up exhausted, with no cash from gym memberships and buying their products and with hardly any muscle gain to speak of!

If it was as easy as the magazines say everyone would have ripped physiques without much effort and those taking steroids and with great muscle building genes may think it is like this; skinny guys need to know the truth about how to gain weight and strength and these 3 tips can get you off to a good start.

Deadlifting and Squatting
Deadlifting and squats are some of the best exercises you can do if you are skinny because it activates about 75% of your muscles when doing them which is essential for overall strength and mass increase. It also has a vital secondary effect which is that the intensity of the exercise forces the body to release growth hormone in large enough numbers to effect your whole bodies muscle growth. If you do just two exercises in your life these should be the ones!

Compound Exercises Are Mandatory
While it might be easy to hit up the isolated muscle machines and work on just your biceps or calves or whatever this is really a waste of time because it brings blood into these areas but not all the nutrients needed to activate growth of any magnitude. Doing compound exercises that effect multiple muscle groups are much more effective still providing that ‘pump’ but doing more for your body overall and not wasting effort and time.

Focus on Rest & Recovery
Do you use a stopwatch to time your recovery periods between sets? If not you may be missing out on doing two things:

• Monitoring your strength increases – By keeping the same rest periods every week between sets but increasing the weights you can clearly see if you are getting stronger. If you do not keep track of your recovery time how do you know if you are getting stronger or are just resting more between sets?
• Recover Time Varies on goal – Generally speaking the closer to your one rep max the longer your recovery time should be and the more reps you do the shorter the recovery time should be to give your body the time to recover so the next set actually achieves something.

These three simple skinny to muscle bodybuilding steps will have you putting on rapid muscle growth and strength increases all over your body just like a certain skinny guy once did who became a champion bodybuilder and fitness coach.

Click below to find out how he did it and how he can help YOU.

http://skinny-muscles.1001-solutions.info

http://skinny-muscles.1001-solutions.info

Article Source:http://www.articlesbase.com/bodybuilding-articles/go-from-skinny-to-muscle-with-these-3-steps-787528.html

I wanted to talk to you about bodybuilding advice for females. This is a tough sport that is dominated by men and the male perspective. It is difficult for women to learn how to get involved and become successful. I remember looking for guidebooks to help me and I just couldn’t find any. All of them were tailored toward men. I hope it is apparently obvious that there is a huge difference for bodybuilding between men and women. There needs to be a much different approach taken for females. You need to capitalize on all the little things that can help you. I’m going to talk to you about bodybuilding advice for females. The most important thing to recognize is that your diet is essential. Men have a lot more testosterone production than a female. This puts us at a disadvantage, but we can make up for it by making sure that you have a perfect diet. That means you have to start eating smaller meals more often. You have to eat around the same amount of protein each meal. Your carbohydrates should be the highest around your workout. And last, but not least, you have to make sure you get most of your dietary fat in before bedtime. Some more of my bodybuilding advice for females is to focus on the compound exercises at the gym. Being at the gym will make you want to sort of follow the crowd, but a lot of the time the best exercises aren’t done by most people. Deadlifts, squats and bench press are the most important things you’ll ever do.

Learn about Bodybuilding For Women

Article Source:http://www.articlesbase.com/bodybuilding-articles/easy-bodybuilding-advice-for-females-803066.html