No more wait Cos here is the Gate to Gain Weight!!
Are you tired of being underweight? And searching for some effective tips to gain weight? then your search is over, you have just landed on an ideal article.
In this article we will guide how you can gain weight and muscle in a healthy way.
The weight gain process requires a balanced diet approach, just like the weight loss program.
Here are the 7 most effective weight gain tips that you need to follow –
1. Calories are the key to Gain Weight
The most important thing to do if you want to gain weight is to create a calorie surplus. Eat more calories than you burn.
The first rule of gaining is to eat a healthy diet, and aim for around 700–1,000 calories above your maintenance level.
A healthy man need 2300 calories per day and I will suggest you to take 2700 to gain 1 pound per day.
And same for the women’s, eat 2500 calorie per day and gain 1 pound per week.
Burgers, fries, and soft drinks are full of calories but unhealthy to eat as they contain a lot of saturated fats, salt, and sugar. You should eat healthy food that is mentioned below:
- Whole grain products
- Dried fruits
- Nuts and seeds
We suggest you take Muscle Mass Gainer, It is best for those who exercise at least 3 days a week. And you can see the result by yourself in 20 Days.
2. Eat 5 meals a day
You can’t meet the calorie requirements in just 3 meals. So you need to have at least 5 meals a day with a break/interval of 2 hours. Eat healthy food with high calories in every 2hours if you want to gain weight fast.
You can have some snacks in between. Dried fruit, nuts, chocolate bars, and chocolate smoothie are the best weight gain food you can have for your snacks.
3. No Sleep, No Gain
Sleep is highly underrated but it is one of the most important factors whether you want to lose weight or gain weight. Sleeping properly is very essential for muscle growth.
At least 8-9 hours of sleep is a must if you want to gain weight. In contrast, good sleep can help you exercise better, and be healthier.
Also Read – 12 Ultimate Healthy Lifestyle Tips for Adults
4. Lift Weight – Train to Gain
Exercise is the most important part of our gaining program. Intense body-weight training strengthens your muscles. Remember the more your muscles break that more they grow.
Endurance sports like running or biking should be avoided as they burn a lot of calories without really stimulating muscle growth.
If you want to gain healthy weight, then the most effective way to experience muscle growth is strength training (3-4 times a week) with more weight and fewer repetitions.
If you are a beginner, then the gym would be the best option as more exercise options and a trainer can help you there.
5. Eat plenty of carbs and fats to gain weight
You should eat plenty of high-carb and high-fat foods if weight gain is a priority. If your goal is to gain then cutting carbs or fats will be a blunder.
You can add calories to the meals you make. While preparing your food you can bump up the calorie count.
You can use a slice of cheese in your sandwich, drizzle olive oil in vegetables. These are some essential weight gain tips that must be followed.
6. Eat plenty of protein
Protein is essential whether you want to lose or gain weight.
If you are working on building muscle then red meat is best. Yogurt is also high in protein. If you are struggling in getting enough protein then you can have protein supplements like whey protein.
Athletes and body-builders often use protein supplements to gain weight.
When combined with strength training, then whey protein supplements and mass gainers are a cost-effective strategy to gain weight. But I will suggest you go with a concentrated whey protein.
Some people think whey protein is unhealthy or unnatural but it is not true as it is made from dairy. Whey protein contains all the essential amino acids required for muscle growth.
7. Consistency is all you need
Gaining naturally and safely will be challenging initially but consistency is the key and the only option if you really want to gain.
It is very important to stick to your plan and eat healthy food consistently if you want some good gains.
Here are some essential and extra tips :
- Stock up on high-fat snacks
- Drink milk and other high-calorie beverages
- Eat vegetables with some heft
- Get whole grain bread
- Have some dessert
- Build your muscles with strength training
- Eat before and after your workout
- Skip junk food
- Eat regularly and slowly increase your portion size
- Go liquid and Track your calories
- Talk to a doctor or dietician
Although being lean or skinny can often be healthy but being underweight can be a concern. Most people looking for gaining tips but the most important characteristic one must possess is to be patient whether you want to gain or lose. Changes don’t happen overnight.
Some medical conditions are there that can cause unhealthy weight loss. Therefore, you may have to see a doctor to rule out any serious medical condition.