One common problem many skinny teenagers experience especially in school settings is to be picked on because of their size. And rather than driving themselves nuts over such unhealthy jokes, what such kids need is to check out the various weight training programs for beginners.

If you find one that suits you, then keep at it and very soon, you will find yourself to be among the biggest guys around. This will give you some level of confidence, and make you the object of admiration of the ladies. Pumping irons is very beneficial to our health beside the primary effect of helping us build muscles.

When you finally resolve to learn some weight training for beginners, all you just need is buy a simple weight set and a bench, or go for the alternative of joining your local gym. Whilst training at a gym will require paying a membership you will have a lot more equipment and exercise options available to you.

At the beginning of this year I had decided to take up weight training for beginners because I wanted a more intimidating physique. Thus I started a new weight gain diet along with starting a weight training program.

The process started with the basics, which translates to both lower body and upper body exercises. I wanted to build up my arms and get a bigger chest, and decided to buy the required equipments rather than join my local gym, because I figured this option is cost effective on a long term basis. When my weight training for beginners gradually become more advanced, I decided to buy a power rack which acts as a self spotter, so I could train by myself when required.

The whey protein supplements that are now available almost everywhere made this easier for me. When you combined this with your regular meals, especially after workouts when your muscles really need the protein, your body muscle mass will increase considerably. Presently I weigh a 160 pounds (my starting weight was 120 pounds), which I am very happy about, and everything started from following a serious weight training program for beginners.

Those who are interested in obtaining further information on weight training program for beginners, the Internet is a huge resource that can provide valuable free tips on weight training and other different forms of fitness routine.

* Don’t neglect pre and post-workout meals. Always eat small pre-work out meals consisting of low glycemic carbohydrates and quality protein, and recover with post-work out meals. Always eat the post workout meals comprising of high quality protein and high glycemic carbohydrates.
* Maintain a detailed weight training journal – keep records of all your workouts so you can track your progress in the gym.
* Use a periodization training program, the cycles will break up your training. Vince DelMonte’s No-Nonsense Muscle Building Program uses the periodization training method. It’s very effective for hardgainers because it allows the CNS to recover properly.
* Perform each exercise correctly – learning the proper forms of every exercise.
* Use photographs – maintain the detailed photo gallery of your progress to help you assess your gain and progress. This can be awesome for motivation.
* Try different muscle building exercises – try to improvise using a variety of exercises and heavier weights, so your body never gets used to one workout/exercise.
* Track your nutrition for gain – maintain the detailed journal for all the foods you eat and how you feel after taking each meal.
* Take Multivitamins – vitamins and minerals are very important for your health and vitamin deficiencies can be detrimental to the muscle building process.
* Eat Carbohydrates – plenty of carbohydrates are necessary to fuel the body during exercise and to restore depleted glycogen stores.
* Stimulate your appetite - shock your body into growth by eating a lot more then what your body is used to. Here are some effective tips on how to increase appetite fast.

One of the biggest mistakes novice body builders make is subscribing to the wrong kind of diet. Either they do not change their current diets or they simply go for the high protein diets. Although admittedly both diets may work for a limited few, and for a limited time only, this does not ensure that the muscle building process goes as smoothly or as quickly as possible.

Both aforementioned diets can still be rich in carbs and fats. That means that a person is indeed bulking up, but not on muscle mass. Rather, the additional poundage is due to the development of more adipose tissues or fat cells. A better alternative to this would be to subscribe to a healthy weight gain diet that is low in fats, sugar and salt, but includes a lot of fresh fruits & vegetables and white meat. If you need help with designing weight gain meal plans, you could try the recommended weight gain program on this site.

Working out every day of the week is not the answer to gaining lean muscle. Your body builds muscle tissue during rest not in the gym! In addition to incorporating weight gain foods like chicken, brown rice, oats, tuna, eggs, whey protein and peanut butter in your diet, make sure you get adequate rest because sleep is critical for building muscle. This is the time when the cells of the muscular system goes on hyper drive, and starts developing more cells in order to accommodate all the hours you spent in the gym. You shouldn’t have to workout more then 3-4 days per week and every session should be no longer then 30-45 minutes. Yes you read it correctly. Spending less time in the gym is what builds muscle.

How many calories do I need?

For obvious reasons, this is usually the first question most people working on a plan to build muscle start with. There are more accurate ways to calculate your calorie needs that take into account things like gender, height, and body type, but I’ll give you a quick and dirty method that will still provide a fairly accurate estimate.

As a rough guide for an adult who’s moderately active (defined as 3 or 4 workouts a week), multiply body weight in pounds by 17. That means a 150 pound person will need at least 2550 to gain weight. If you’re already eating at this level and not gaining, up you daily intake by 300 to 500 calories.

How much protein do I need to build muscle?

Another popular questions is “How much protein do I need?” but for some reason you rarely hear anyone ask how many carbs or how much fat they need. The truth is you need all of those macronutrients in healthy amounts. For a weight gain diet, you’ll want to plan to get between 30% to 40% of your calories from protein, 35-40% from carbs and 25-30% from fats.

For starters, though, you can figure out your protein needs and as long as you eat healthy, the others will fall into place.

So let’s say you want 35% of your calories from protein and consider that one gram of protein provides four calories. That means if you need 2500 calories, you can find out how many grams of protein you need like this:

2500 x .35 = 875 (35% of 2500)
1000 / 4 = 218 (protein grams that provide 1000 calories)

When should I eat?

If you browse some of the hardcore bodybuilding sites, you see a lot of them recommend eating up to eight meals a day. Who has time for that? Fortunately, if you plan it right, you’ll be able to get enough nutrition in three meals and a hearty snack or two. When to eat is also important when you’re trying to build muscle. You’ll want a high protein breakfast, the right foods before and after a workout, and a light bedtime meal with a moderate amount of protein and unsaturated fats.

Get a No-Hassle Healthy Weight Gain Diet Plan

If you’re looking for a proven-effective healthy weight gain diet plan designed especially for hard gainers, check out Vince DelMonte’s site. As a bonus with his book No Nonsense Muscle Building, he offers muscle building meal plans ranging from 2000 to 6000 calories that give you suggestions for what to eat and when to eat it.

Every meal is laid out for you so you don’t have to hassle with counting calories and grams of protein. These meal plans aren’t about stuffing yourself six times a day, but about eating efficiently–choosing the right kinds of food at the right times of day. These healthy weight gain diet plans are just a small part what Vince offers.