Those who are trying to lose weight can not understand who wants to gain weight. It may be strange for you, but gaining weight is also difficult for some, as losing weight for others. The recommendation to increase the amount of food does not work. After all, you know that if they tell you to eat less, this will not help you lose weight. To gain weight, you need to make a plan to achieve the goal and follow clear instructions. Weight gain requires proper nutrition and sport.
Food is an important part of the process of weight gain, and your success in achieving the goal depends on 80% of the food. There are some simple rules to help you get bigger. Follow them, you will become closer to your goal.
You should have 3 main meals and 3 snacks. The interval between meals should not be more than 3 hours. Also, if you take the sport up, eat a protein snack before your workout. This will help your muscles grow faster.
The amount of food.
If you want to gain weight, then the calorie content of your diet should exceed energy consumption. Try to eat 500 more calories than you spend. If you eat a high-calorie diet, you can gain 1 pound per week. You should increase calories by adding high-calorie snacks to your diet.
The quality of the food.
When we talk about increasing the calorie content of food, we mean the right fats, carbohydrates, and proteins. This does not mean that you can eat chips and drink Coca-Cola all time. From such a meal you will have fat, but not muscle mass. Your task is to increase muscle. Therefore, your diet should be balanced and include all groups of products. Pay particular attention to proteins and fats. Do not exclude carbohydrates, they play an important role in metabolism. After all, you want to have a healthy body, not a fat one.
The products that contain the facts you need are nuts, vegetable oil (olive, coconut, grape seed, creeper, etc.), cheese, yogurt, avocado, various seeds, and dark chocolate. Fats should be in every meal, but you should take only the right fats and eliminate trans fats.
You get protein from eggs, cheeses, dairy products, meat, and legumes. Protein is a building material for your muscles, so it should be in sufficient quantities.
For proteins and fats, always add the right carbohydrates, which you can get from whole grain cereals, bread, vegetables, and fruits.
If you learn how to create the right plate, on which there will be enough proteins, fats, and carbohydrates, then the process of gaining weight will be faster.
If you make the menu correctly, then the intake of protein supplements should be excluded. You can easily get the amount of protein you need if you are eating properly. Even if you are a vegetarian, add vegetable protein to every meal. You need 1 gram of protein per kilogram of your body for your body to receive the necessary building material for muscle. Try to adhere to this norm and not increase it, as this can lead to an imbalance in the functioning of your body.
Workouts for weight gain.
Trainers recommend using mainly strength training, which contributes to muscle growth. But cardio workouts stimulate the cardiovascular system, which helps your body stay healthy and taut. Therefore, the best option is a combination of strength and cardio training.
During strength workout, alternate work with the large and lightweight. Also, you must work with all the groups of your body. Some believe that if they want to increase muscle in a certain area, then they should only work on it. This erroneous approach will not allow you to have a beautiful body. You must involve all muscle groups in your wor,k and their synchronous development will help you get the body you dream about.