Many people in the world are looking to lose weight, however, there are many people in the world who struggle to gain weight; whether you want to gain muscle mass or gain size, gaining weight is very simple, as long as you remember to stay away from the junk food.
To gain weight, the key is to increase your caloric intake. Whether you want to eat more meals each day or just increase the size of your meal, as long as you are consuming more calories, you will gain weight, even if you believe you have ‘bad genes’ or a ‘very fast metabolism’.
As with losing weight, gaining weight takes time, dedication and persistence. If anything, it is easier to lose weight than to gain weight.
Here are the tips on the best way to gain weight:
Eat a lot of the good stuff
You may think that you are already eating a lot, but if you aren’t gaining weight, you are not eating enough. To pack on the pounds, you should aim for at least 6 meals a day and eat every 2-3 hours to pack in the nutrients.
You may find it difficult as often you will be forcing yourself to eat, however, you eend to persist and look at the end goal.
To gain weight, you should aim for around 3500 calories a day, but you need to consume good calories to see the best benefits. You must avoid eating junk food as it will just make you fat and is not the answer to you weight gain.
To gain a healthy weight, you must consume the three macronutrients; protein, carbohydrates and healthy fats. This will help you gain a healthy weight and muscle mass.
Protein is an essential part of your diet and a building block for everything in your body, such as muscles, bones, skin, hair and blood.
To gain weight, you should consume a high amount of protein. This includes meat, cheese, milk, fish and eggs.
Eating high amounts of protein, along with carbs and healthy fats will ensure you gain weight and your muscles grow and become stronger.
Carbs for weight gain
Carbs are vital for weight gain and they are the bodies main source of energy, but too much can you make you fat. Carbs include pasta, brown rice, whole grain bread, oatmeal, fruit and veggies and many more.
Avoid simple carbs as they are quickly digested due to the high sugar content. They contain empty calories and are more than likely going to be stored as fat.
If you just eat protein, you will find it difficult to gain weight as your body will use protein for energy and ultimately is counter productive.
To gain a healthy weight, pack you main meals with proteins, carbs and fats, as well as snacking in between. You will gain weight in no time.
The right fats
Eating the right fats will make you look bigger and healthier. Healthy fats are not found in junk food. Junk food contains trans fats and saturated fats, both of which are bad.
Healthy fats found in food such as meats, dairy, nuts and avocados. Itis recommended that the healthy fats should be 30% of your daily calorie intake. Healthy fats are best eaten as snacks throughout the day.
Eat late at night
Studies have shown that changing the times you eat can increase the weight gaining process. By eating a large dinner later in the evening or snacking at night, you are fueling your body with calories that won’t be used in physical activity as you will be sleeping.
The study showed that people who eat later a night have a higher body mass index compared to those who don’t eat after 8pm.
If your workout consists of alot of cardio, this could be the problem as to why you are finding it trouble to gain weight. Without consuming the correct amount of calories, engaging in large amounts of cardio results in weight loss your body uses the fat and muscle as energy.
Weight training has many benefits. Weight training will build up your muscles and stimulate your appetite. To get maximum muscle gains, lift heavy weights with low reps. To begin with, start with compound exercises, such as squats, deadlifts, benchpress, pull ups, and dips. Compound exercises use a range of muscles in the body, allowing you to get stronger quicker. You can then move on to isolation exercises.
If you eat intake a large amount of calories with protein, you will gain weight very quickly.
Aswell as eating more and working out, you need to stay well hydrated and get at least 8 hours of sleep each night. If you follow these weight gain tips and persist through the difficult times, you will gain weight in now time and ultimately look how you want to look.
What do you think of this blog? Can you think of any more tips on how to gain weight? If so, please let us know in the comments below.