You know these people; the ones who could eat a whole pizza by themselves, wash it down with a milkshake, and still complain that they can't gain weight. Well guys, if that's you, then this article is a must-read.

 

First, it's important to know that our bodies resist change. Quite frankly, they despise it. So in order to convince the body that it needs to make some modifications, a few things must happen. Here are five keys that will help you pack on the muscle:

 

1. Eat more No more than three hours should go by without fueling your body. Space your caloric intake out to include six meals per day, and don't be shy about eating carbohydrates (they help preserve muscle). Don't make the mistake of thinking that more protein will be better. Protein doesn't “turn” into muscle and if you are taking in more than your body needs, it either converts it to use for energy or stores it as body fat. Also, make sure to keep your body hydrated.

 

To figure out the daily calories your body needs, use the following quick formula. After you get your number, multiply it by the activity factor that best describes your day-to-day life. That is the number of calories that you need to maintain, so add 250 to 500 calories on top of that for growth. (Note: To get your weight in kilograms, divide your weight in pounds by 2.2.)

 

Men ages:

· 18-30 15.3 x (weight in kg) + 679

 

· 30-60 11.6 x (weight in kg) + 879

 

· 60+ 13.5 x (weight in kg) + 487

 

Activity Factor:

· Very light (1.2) Sitting, reading, watching TV

 

· Light (1.3) House cleaning, caring for children, light exercise

 

· Moderate (1.4) Heavy gardening, cycling, tennis

 

· Heavy (1.5) Heavy manual labor, playing sports, climbing

 

2. Train correctly Stick with compound movements that involve multiple joints (i.e. squats, bench press, etc.) and try to use free weights more often than machines. Vary your workouts and don't over train-your workout should not take longer than an hour, after which your testosterone levels begin to drop and your cortisol levels increase.

 

Cortisol is a hormone used by the body to break down muscle protein for energy: the opposite effect of what we're trying to accomplish here.

 

Other tips:

· Do 6-10 exercises.

 

· Perform 3-6 sets per exercise and aim for 6-10 repetitions per set.

 

· Do not exceed 20-25 sets for the workout.

 

· Train with 60-80 percent of what you could maximally lift one time. If you think your squat max for one rep is 200 pounds, train with 120-160 pounds.

 

· Cut cardiovascular activities to no more than 20 minutes.

 

3. Rest Your body needs an adequate amount to rest to recover and rebuild from the training. Try to get eight hours of sleep every night. Trust me. Your body will thank you.

 

4. Know your supplements When it comes to supplements, I'm one of the biggest skeptics. But there are a few that have been studied and shown to help. Using these products is not necessary but can accelerate and magnify your training results. Before you make a decision, research the topic at such Web sites as consumerlab.com and webmd.com.

 

5. Write down a plan The old saying goes, “If you fail to plan, plan on failing.” This is especially true when it comes to muscle and weight training. Write out a schedule-one week at a time-including workout details and an eating plan. This will help you fight your body's natural tendency to stay the same.

 

By Dino Nowak, whose training credentials include the American College of Sports Medicine and the American Council on Exercise. His book, The Final Makeover (Siloam), is available at strangdirect.com. Visit him online at espfitness.com.