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Primal Weight Gain – What to Eat to Gain Weight
One cannot build muscle with food alone. Gaining lean muscle mass requires two things: one, you have to lift weights, and two, you have to eat the right foods for muscle growth. Even if you lift weights on a regular basis, stuffing your face with just about anything is not the way to build muscle and achieve that full, smooth look you want. A healthy, balanced diet that includes plenty of lean protein, moderate carbohydrates, and unsaturated fats is essential for building lean muscle mass.
So you may be asking, “What’s the best diet for me?” If you’re looking for any kind of “fad” diet, the answer is simple — there isn’t one. The most effective and healthiest strategy is to develop lifelong healthy eating habits that focus on providing your body with the building blocks it needs. Think of it this way – for tens of thousands of years, our ancestors roamed the Earth, lean and muscular, never worried about “dieting”. Why? Because not only are they active throughout the day, but their diets naturally include the right balance of lean protein, carbohydrates, and healthy fats. For the most part, their protein comes from the animals they hunt; they get their carbohydrates from fruits, vegetables, and grains, and their healthy unsaturated fats from nuts.
In general, humans didn’t have to worry about getting fat in the early days of the industrial age, before we started adopting a sedentary lifestyle. As we became more civilized, we started eating more and more processed foods, high in sugar and high in fat – that’s when it all fell apart and we started needing to go on “diets”.
The best strategy is to look back at our past and keep it simple: 4-6 days a week of weight training combined with a diet of lean protein, healthy carbohydrates and unsaturated fats. Skip processed foods that are high in sugar, saturated fat, and calorie-free. Chicken breast, turkey, tuna (packed in water rather than oil), salmon, and egg whites are all excellent sources of lean protein. Satisfy your snack cravings and supplement your protein intake with a protein or meal replacement shake between meals. Carbohydrates should come from fruits, whole grains, beans, potatoes and vegetables. Unsaturated fats usually come from plants and nuts and are considered the “healthiest” of all fats. Avoid saturated fat.
The best way to start is to have a plan and stick to it. When planning your meals, it’s best to eat small, frequent meals. Most fitness experts agree, and any serious bodybuilder will tell you, that it’s best to eat five or six small meals throughout the day, not just breakfast, lunch, and dinner. How much protein, carbohydrates and fat your body needs will vary depending on how fit you are currently with your training goals. You’ll definitely find differing opinions, but a good general rule is that 40-50% of your calories should come from lean protein, 40-50% from carbohydrates, and 10-15% from healthy fats.
It’s important to start with a big breakfast — what you eat (or don’t eat) for breakfast can have ripple effects throughout the rest of the day. Studies have shown that people who eat a well-balanced breakfast are not only healthier, they are also more likely than others to be close to their ideal weight. If you neglect your gas tank earlier in the day, you’ll lose money and be prone to overeating later. Stick to chicken, fish, and lean pork with vegetables for lunch and dinner. Lean beef can be eaten occasionally, but for most people, it shouldn’t be part of your daily routine. A protein shake and canned tuna (seasoned with wasabi or even a little Tabasco) and a handful of (small) nuts are great for between meals. Plan your meals for the week so you can make sure you have everything you need on hand. Don’t let yourself down if you make an occasional mistake — it happens to everyone. Get back on track and do some extra cardio.
Of course, regular weight training is a must if you want to build muscle mass. You should be training four to six days a week to really see any gains. For most people, you’ll get better results using free weights instead of machines. The movements used when training with free weights are more natural (similar to everyday movements), increase the use of stabilizing muscles, and help improve balance and coordination. Before deciding on a training routine, determine what your goals are. You can then decide what type of exercise is right for you and start planning your routine.
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