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If you’ve been trying to gain weight to no avail, then it may be time to hit the gym and gain some muscle mass!

Gymning can help those looking to build their frame, bulk up, strengthen and tone, but you will need to do the following as well:

  1. Eat a lot. You may need to double the amount you are currently eating. For example, if you eat three meals per day, you need to increase this to six. Ensure you eat a portion-controlled meal every two to three hours – it’s not as easy as it sounds!
  2. Eat a lot of good food. Of course, the food you eat needs to be healthy, high in protein and low in carbs, otherwise you’ll end up gaining unhealthy fat. Be sure to eat chicken, fish, meat, eggs, milk, soy, almonds and peanuts, along with a healthy portion of fruit and vegetables.
  3. Consume healthy carbs like whole-grain pasta, brown rice, whole-grain wheat breads and oatmeal. Cutting out the carbs completely will encourage your body to use protein for energy rather than bulking.
  4. Do compound exercises such as dumbbell presses, bench presses, squats, pull-ups, chin-ups, deadlifts and dips to recruit as many muscles as possible and help you gain mass.
  5. Strive for fitness and strength with every exercise.
  6. Rest your muscles. Bulking up involves actually ripping or tearing the muscles so they grow larger. Each muscle group requires a recovery period of about 48 hours, which is why your gym schedule will be divided into leg days, arm days, rest days, etc.
  7. Do less cardio. Running won’t help you gain muscle unless you sprint or run up hills. Keep distance running to a minimum.
  8. Sleep. Your body requires a minimum of eight to nine hours of sleep per day to rest, recover and build muscle. Sleeping for less than the suggested hours will not give you full benefits of your exercises and diet.

Image: iStock

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