In order for muscles to get bigger there is a process that the body must undergo. Muscle filaments (within the muscle) must be torn through strength.

In order for muscles to get bigger there is a process that the body must undergo. Muscle filaments (within the muscle) must be torn through strength training and exercise There must be enough amino acids (from protein) in the body to rebuild these small tears in the muscle filaments The muscle size increases when the muscle repairs the small tears larger than they were before in order to accommodate for more strain put on the muscle This process = Larger Muscles!!!

There are 2 key ingredients Caloric Intake Healthy Calories Protein, What's the Big Deal? Strength Training Muscle Groups

Basically to increase weight you need to consume more calories than you burn. Equation for healthy weight gain: 2 pounds a week= 1000 extra calories per day 1.5 pounds a week= 750 extra calories per day 1 pound a week= 500 extra calories per day .5 pounds a week =250 extra calories per day Use an online BMR calculator to find your daily calories needs to sustain the weight you are at right now then add these calories to your diet

Choose calories that are rich in nutrients vs. empty calories Ideal diet for healthy weight gain would be balanced Low in sugar and unhealthy fats Moderate to high in protein Lean meats and nuts High in nutrient rich foods such as fruits, vegetables, and low fat dairy products Whole grains vs. refined grains Low to moderate in carbohydrates Complex carbs are better Still need carbs in the diet to provide energy

Protein For optimal weight gain, it is ideal to eat foods high in protein and low in sugars and processed foods Muscles use amino acids found in protein to help rebuild muscles once they are torn down However, when broken down in the body proteins still turn to calories so an excess of leftover calories will turn into fat

4-5 days a week to see results Alternating Muscle Groups to allow muscles to rebuild and rest For example, alternate lower and upper body workouts. For Example; you can choose any muscle groups to work on any day just make sure to alternate which groups are worked in order to allow for rest and muscle rebuilding.

When strength training, it is important to work all major muscle groups in the body to achieve muscular symmetry. Major muscle groups to include: Abs Upper Body Back Chest Arms Shoulders Lower Body Legs Butt and Hips

Higher Metabolism Less Back Pain Everyday Tasks will Seem Easier Less Recovery Time Increased Bone Density

In order for muscles to get bigger there is a process that the body must undergo. Muscle filaments (within the muscle) must be torn through strength.

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