If you are struggling to gain weight and muscle then you are doing something wrong. You may have “skinny genes” and don’t gain weight easily, but that doesn’t mean it can’t be done. If you haven’t been able to build muscle mass, then you need a strategy to help you achieve your goals. This article will discuss how to build muscle mass fast.

What you have to do to gain weight is to eat and eat often and a lot. But you can’t eat just anything. You have to avoid “empty calorie” foods and eat only quality calories. You may need to increase your caloric intake by the thousands to experience weight gain.

This is what you can do. Go online and look up a “calorie counter.” You are looking for any free tool that will help you calculate your resting metabolic rate and how many calories you need to survive. Then look for a tool that takes into account your activities for a single day. This will show you how many calories you potentially burn on average. If you are burning more calories than you need to survive, then you cannot gain weight. What you will have to do is eat more calories than you are burning.

The easiest way to start gaining weight and muscle is to increase your calories per meal by a few hundred each sitting. You should eat 6 meals a day. Meals should contain a balance of carbohydrates, protein, and healthy fats. After doing this for a week, increase your calories per meal by another 200. Continue this process until you notice weight gain. Stick with that number of calories until you level off. If you’re not at your desired weight gain, increase your calories again.

During this time, be sure to exercise with weights. This will help the fat burning process and build muscle mass quickly. Also don’t be afraid to add some cardio 2-3 times a week. Just don’t overdo it or you may end up burning more calories than you want.

You may want to avoid store-bought weight-gain products. These are often loaded with low-quality sugars and protein. Yes, they do add calories to your diet, but they may not be the best quality calories for your money. You would be better off making your own protein shakes at home. This way you can control the ingredients and you will know exactly what you are drinking.