How to Gain Weight & Be Ripped

Lose weight, get fit, look better -- it's a mantra that has dominated men's and women's health magazines for decades. It's only one half of the story, though, as the need to gain weight and build muscle can be just as important and just as difficult. The challenges involved in gaining weight may be different to those involved in losing it, but they're challenges that must be faced nonetheless.

Things You'll Need

• Protein rich foods such as lean meat
• Dumbbells
• Exercise Program

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Instructions

• 1

  Gaining muscle bulk and weight is a difficult balancing act between forcing your body to work harder and using protein to gain weight. A good working ratio is 1 to 2 grams of protein for every pound of body weight every day. Lean meat, chicken, fish and milk are all good protein sources. Schedule your consumption of carbohydrates as well, eating them in the morning and before you train to give you energy to burn off.

• 2

  Exercise with heavier weights. Exercising is vital in converting the extra calories you're consuming into muscle. The most effective type of exercise for this process is full-body exercise, done with heavier weights. These are exercises that work multiple sets of muscles and include pull-ups, push presses and dead lifts. As you continue and your muscle bulk increases, you can also add extra weight to your routine in order to keep the workout intensity high.

• 3

  Incorporate cardiovascular exercise at least three times per week. Cardiovascular exercise is equally vital, and serves two purposes in a regime like this: helping to burn fat and also serve as a vital change of pace. Fifteen to 20 minutes of cardiovascular workout such as running, walking or step class three times a week after a strength workout is a good level to aim for and will ensure you get a varied and extensive workout.