Weight Gain Tips / Muscle Gain Tips

GENERAL WEIGHT GAIN ADVICE

Eat a BALANCED DIET including carbohydrates (bread, potatoes, pasta, rice etc), proteins (meat, fish, soy, tofu nuts etc), minerals and vitamins (vegetables, fruit and supplements). Aim to gain weight gradually and follow a programme consistently for 90 days.

ADVICE ON HERBALIFE WEIGHT GAIN PROGRAMMES

WE DON’T RECOMMEND COWS MILK, as so maybe up to 40% of the population have a lactose intolerance or milk allergies, leading to digestive challenges, bloated feeling, lethargy, headaches, diarrhoea , skin rash, hives, wheezing, vomiting,  and constipation.  Digestive challenges not helpful when trying to gain weight. Those individuals with a lactose intolerance can often eat small quantities of dairy products without experiencing any symptoms. But  by drinking three glasses of milk the intolerance can surface.  Soy milk, rice milk, fruit juice are alternatives.

DO YOU EXERCISE? FUELLING AND REFUELLING - Exercise burns fuel and drains nutrients. Take one spoon of Formula 1 in a mix of juice and water 30 mins before and after exercise.

WORKOUT WITH WEIGHTS? OR DO YOU HAVE A PHYSICAL JOB? - Take extra protein on the days you are working out with weights or if you are playing sports or doing physical work. Add Formula 3 Personalised Protein Powder to your Formula 1 Nutritional shake mix and take 90 mins after exercise to help your muscles rebuild and repair themselves.

CONSISTENCY is the key and getting into a routine of taking the products 3 times a day after meals INCLUDING AT LUNCHTIME IF AT WORK!! Additional nutritious calories will to help you gain weight and boost appetite. Formula 1 is a high quality fuel, a super food containing easily absorbed proteins, slow release carbs, dietary fibre and lots of nutrients. Compare to protein powder aimed at bodybuilders and cheap sugar drinks sold on the high street. Significantly the shakes are a balanced combination of protein, carbs, dietary fibre and nutrients. Its balanced nutrition in an easy to take and easy to absorb form.

MAKING YOUR SHAKES - You can make your lunchtime shake at breakfast time and take it to work with you in a shaker and store in the fridge at work. Just before drinking use the shaker to re-mix your drink. Important to use a BLENDER rather than mix with a fork so that you get a smooth consistency. An upright blender best as less washing up. If you are taking Formula 3 leave the shake 5 mins before consuming so that the protein powder is fully absorbed. Try the different RECIPES, sent with your order i.e. with fruit juice and milk. And also check recipes online. You can make your shakes using approx 250 ml of milk or juice but you top up with water  to get the right consistency. Like a thick shake add 3-4 ice cubes and blend for at least 45 secs

DIGESTIVE CHALLENGES? - Option to add the Herbal Aloe Concentrate to the Programme. This refreshing beverage helps soothe the digestive system and assist the natural self-cleansing action of the body. It coats the stomach and soothes it. For example, IBS, stomach ulcers.

SET GOALS FOR 90 DAYS We suggest you focus on gaining 1lb a week (0.5 kilo). You normally need to consume an additional 500 calories a day to add a lb week. For a hard gainer, then even more. Eating habits are formed over many years, so that you cant achieve that much in two weeks!! So yet your goals for 3-6 months and as a long term customer you can join our wholesale club. See details on the members section of the site.

RESTING METABOLIC RATE (RMR) - this is how many calories you burn at rest during a 24 hour period. So you need to consume in excess of your RMR to gain weight. Two examples:

Male - 5ft 10 ,10 1/2 stone(147 lbs), Age 20 = RMR of 1670 calories

Female - 5ft 5, 7 1/2  stone (105 lbs) Age 24 =RMR of 1223 calories

TIPS BY EMAIL - Look out for these emails sent  day 4, 7, 14, 28 etc

PROGRAMMES

A. Poor appetite

B. Eat lots of food

C. Gain muscle

"All I was doing to gain weight was having the F1 with cereal in the morning, another large shake for lunch with F1 and Fruit Juice or milk, and a regular evening meal with F1 for dessert usually in angel delight or custard." Click here for weight gain testimonial

A. Poor appetite?

Breakfast - Formula 1 Nutritional Shake Mix x 2  level 28ccc  spoons in soy milk/cows milk/juice* after your breakfast. And take Formula 2 supplement. Why supplements?

Lunch - Formula 1 x 2 level 28cc spoons  in soy milk/cows milk/juice* after your lunch.  Juice may be more convenient when you are out of the home.

Evening meal - Formula 1 x 2 level 28cc spoons in soy milk/cows milk/juice* after your dinner. 

Tips

• *If cows milk gives you a bloated feeling try soy milk/ fruit juice instead. See section on lactose intolerance above
• Take the shakes immediately after meals, so doesn’t affect your appetite for following meal.
• Try to avoid the temptation to take the shakes as an easy meal replacement, instead take the shakes after meals.

B. Eat lots of food?

Breakfast - Formula 1 Nutritional Shake Mix x 2 level 28cc spoons  in soy milk/cows milk/juice* after your breakfast. Add fruit to your shake e.g. half a banana, half a cup of frozen berries(straight out of the freezer) And take a supplement i.e. Cell activator(month1)/Formula 2(month 2/3) with your breakfast Why supplements?

Mid morning - Healthy snack= e.g. fruit/vegetable/carbohydrate/protein bar/nuts

Lunch -  Formula 1 x 2 level 28cc  spoons  in soy milk/cows milk/juice* after your lunch. Add fruit to your shake.   Juice may be more convenient when you are out of the home. And supplement.

Mid afternoon - Healthy snack= e.g. fruit/vegetable/carbohydrate/protein bar/nuts

Evening meal - Formula 1 x 2 level 28cc  spoons in soy milk/cows milk/juice* after your meal. Add fruit to your shake. Or add to your dessert. And supplement.

After evening meal – Healthy snack, optional

Tips:

• Take immediately after meals, so doesn’t affect your appetite for following meal.
• *If cows milk gives you a bloated feeling try soy milk/ fruit juice instead. See section on lactose intolerance above
• If you're taking 3 shakes a day, without it affecting your appetite for meals and snacks coming later in the day, then you have the option to add some fruit/yogurt to your shake e.g. half a banana. See the recipes sent with the programme. Tempting to pile the powder into the shake, but see comments here: http://www.herbalvitality.info/weight-gain-stories.htm
• It’s about consistency i.e. 3 times a day plus before and after exercise over 90 days.
• Month 1 - focus on fuel intake. Month 2/3 work with weights but keep exercise intensive and follow fuelling and refuelling principles i.e. 30 mins before/30 mins after. And add extra protein to your shake i.e. Formula 3 added to Formula 1 90 mins after the workout.

 C. Gain Muscle?

Breakfast – Formula 1 Nutritional Shake Mix or Formula 1 Sport x 2 level 28cc  spoons  in soy milk/cows milk/juice* after your breakfast. Add fruit to your shake( Half a banana, half a cup of frozen berries). And a supplement  with your breakfast. i.e. Cell activator in Month 1 and Formula 2 in months 2/3.  Why take supplements?

Mid morning – Healthy snack = e.g. fruit/vegetable/carbohydrate/protein bar/nuts

Lunch – SHAKE Formula 1 x 2 level 28cc  spoons  in soy milk/cows milk/juice* after your lunch. Add fruit to your shake. Juice may be more convenient when you are out of the home. And supplement.

Mid afternoon – Healthy snack = e.g. fruit/vegetable/carbohydrate/protein bar/nuts

Workout:

6pm "Fuelling" - Formula 1(one spoon) in juice / water 30 mins before exercise. 

6.30 pm - 7.30 pm Workout

8.00 pm Within 30  exercise of exercise one spoon Formula 1 & two spoons of Formula 3 Personalised Protein  Powder mixed  in milk after your meal. The milk provides additional protein to "repair and rebuild".  (The Protein powder added to shake on workout days only or when you play sports or every day if you have a physical job.) Or use new Rebuild Strength in place of Formula 1 and Formula 3.

Evening meal - Balanced nutrition i.e. protein, carbohydrates, minerals and vitamins. And supplement.

After evening meal – Healthy snack, optional.  

Tips:

• Take shakes immediately after your meals.
• *If cows milk gives you a bloated feeling try soy milk/ fruit juice instead. See section on lactose intolerance above
• Option to add  fruit/yogurt to shake e.g. half a banana. See the recipes sent with the programme. Don’t make too thick so that it affects your appetite for meals later in the day. Tempting to pile the powder into the shake, but see comments here: http://www.herbalvitality.info/weight-gain-stories.htm  
• It’s about consistency i.e. 3 times a day plus before and after exercise over 90 days, that’s the key.
• To build muscle you need a large increase in of food and water intake. You can only build muscle when you are in “positive mode” i.e. taking in more food than you are burning up. If you are training hard but not eating enough your metabolism will take the fuel that it needs from your muscle cells. Fuel that you want to keep there to build your muscle!  You know when you are in “positive mode” as you will notice that your training is going well and you feel stronger. Your weight will start to increase as you are now supplying your body with the extra “bricks” it needs to build the new muscles.  
• Muscle gain is achieved through 3 components:
  1. Overload training techniques
  2. Adequate recovery time - anti-oxidants help with recovery
  3. High quality protein. With overload training, the protein requirement is about 2 grams of protein per kg of body weight.  During the repairing and recovery phase, which begins immediately post-exercise and carries over to about a 48 to 72 hour period, you should consume protein at about 1.5 to 3 hours post-exercise to assist in muscle fibril repair. Add the Protein Supplement Powder to your Formula 1 shake (use milk rather than juice) and consume 90 mins after your workout.

D. Bodybuilding

As C above use Rebuild Strength in place of Formula 1/3

Fibre Supplements - Fibre plays an important role in building muscle, gaining strength and maintaining your overall health.

Niteworks helps increase blood flow to the muscles

E. Play sports

Use Formula 1 Sport after every meal as it contains extra nutrients and L -Glutamine. Follow fuelling and refuelling disciplines. Use Rebuild Endurance or Rebuild Strength depending on the type of sport( aerobic or anaerobic) within 30 mins of exercise.