3.  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!!!

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

5.  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

6.  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

7.  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

8.  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.

9.  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

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