How to Gain Weight For Women - 6 Crucial Tips You Need to Know to Gain Weight

Women trying to gain weight should focus on the foundations shown below. Gaining weight for women is almost the same as gaining weight for men as it's not gender specific. Here are the 6 Simple Steps to Gain Weight For Women.

1) Write up a plan

This step is crucial since it can mean the difference between achieving your physique sooner rather than later. Things you should include in your plan include a deadline to reinforce the urgency to get things done, a specific amount of weight you want to gain, what days you'll exercise, what type of exercises to do and which foods to eat. This may seem a lot to consider but when written down it isn't so much. Planning and preparation is key to your success in building your dream physique.

2) Eat frequently

It is important to consume between 4-6 small meals per day to provide nutrients throughout the day for your body to grow. If consuming 4-6 meals per day is too much to consume try a 3 meal, 3 snack approach. The types of food you should be consuming are high carb, high protein foods. These include brown rice, wholegrain bread, rolled oats, full cream milk, cheese, eggs, chicken, lean red meat high calorie fruits and vegetables.

3) Choose compound exercises

Compound exercises have been shown to be superior than isolation exercises since they stimulate a greater release of muscle building hormones such as Insulin Like Growth Factor-1 (IGF-1) and Testosterone.

Compound exercises you should incorporate into your workout program include squats, deadlifts, bench press, push ups, pull ups, chin ups and dips. These exercises should form the core of your workout program as they'll help you achieve your desired physique much sooner than if you chose other exercises.

4) Use cardiovascular exercises

Cardiovascular exercises should be incorporated into your workout as it's crucial to the development of your body and health. Benefits of cardiovascular exercise include a healthier heart, prevention of plaque build-up on arterial walls, creation of new blood vessels to improve the uptake of nutrients to the muscles and improved efficiency of waste removal of metabolic wastes.

Most people choose to do steady state cardio whereby they could workout for over an hour at a time. This type of cardio only offers moderate benefits. For those who are pressed for time, High Intensity Interval Training (HIIT) is a more effective form of cardio.

HIIT works by alternating sprinting with walking for a number of sets. Not only will you get a shorter workout you'll also experience a higher metabolism which could therefore burn unwanted fat. Below is an example of HIIT:

1st set - 30 seconds sprinting, 60 seconds walking

2nd set - 30 seconds sprinting, 60 seconds walking

3rd set - 30 seconds sprinting, 60 seconds walking

4th set - 30 seconds sprinting, 60 seconds walking

5) Use proper form

Proper form is vital when training as you'll prevent many types of injuries from occurring. Not only will you prevent injuries you'll also increase your flexibility as a result of an increase in range of motion (ROM).

6) Go to bed early

It's important to go to bed early to provide your body enough time to recover after a gym session. Hormones such as Insulin Like Growth Factor-1 (IGF-1), Testosterone and Melatonin are released between the hours of 11pm and 1am, so therefore it's important to take advantage of this window of opportunity by going to bed early.

As detailed as this article may appear to be it's important to understand the foundations to gaining weight to finally succeed in achieving your desired physique. Take action NOW by visiting the website below to get you started immediately on your step-by-step guide to gaining weight for women.