For some people weight gain is as painful as weight loss for others these opposites never collide. However having low weight problems may be just as bad for your health as being fat there is so much information about weight loss but how do you act to achieve the opposite?
The basic principles are the same for losing and gaining extra weight are; you a hard gainer or just want to build up lean muscles.
Check out these methods and let us know in the comments which methods work for you
- Change your diet
You should do it for many obvious reasons we need healthy food to build up a strong body think productively can’t sustain optimal health it’s the fundamental part of our life since our body composition is 80 percent diet we should not ignore the crucial role of food in a weight gain struggle an average person needs around 3500 calories to gain a pound you need an extra 500 calories a day.
If you want to put on extra weight in a week food paradise you might think not so fast being mindful of what you eat is important when we say food is important we don’t mean any food you like.
Don’t set your weight gain on the enormous amount of pizza junk food and coke of course they’ll help you gain weight but may damage your health too you know that muscles in your body’s a much more than fat
but fat is a fast grower don’t be misled by a quick weight gain based on unhealthy feeding habits here are some do’s and don’ts about healthy eating.
eat more protein rich foods protein is the key for muscle building it will help you gain muscle weight rather than fat mass good sources of protein are red meat and poultry eggs and whole grains salmon is high in calories and healthy fats yogurt is high in protein – enjoy your toast with butter jam peanut butter or honey.
However, keep in mind that protein is also very nourishing so it can reduce your hunger and appetite significantly don’t fill your stomach with water before meals otherwise you won’t be able to eat as much as you need.
Always carry a healthy snack don’t be lazy and bring cheese and crackers or dried fruit to your office, or in the movies olives and cheese are great when you want something fresh and new carry energy-dense snacks to fill your hunger.
When you’re out diet on vegetables and fruits choose them smartly though vegetables with calories are much better than watery ones choose avocados potatoes sweet potatoes and corn fruits like bananas, blueberries, grapes and mangos can give you calories, and fiber change your eating habits.
This means eating more meals during the day instead of overeating once a day eat as much as you want but avoid feeling bloated and extra full for a hard gainer eating 5 to 6 times a day should be enough remember to make your portions smaller and diverse eat one small snack one hour before bed it will help you gain weight.
To build your muscles now that you have healthy food as an essential element for gaining weight you can start shaping your muscles maintain a balanced mix of cardio weight training and flexibility exercises every day the basis of your training should consist of squats, dead lifts, presses and push-ups. These trained multiple muscles and are familiar to all if you see the progress in weight gain in a week or
- Feel free to add in other exercises
Cardio strengthens your heart and burns chubby belly fat. At first you will notice a major weight loss but don’t freak out it’s just your training burns fat in your body. When the main amount of fat is gone your muscles will shape up and you’ll start getting proper weight, so don’t forget to eat before and after your workout as good food will help.
Intense training set your weight goal with the help of your physician, the aim of weight gain must differ for men and women so don’t try to put up with your friend standards when in the gym. Talk to a personal trainer and create a proper training program that will help you reach your goals faster.
The instructor will guide you through specific exercises or routines that can help you add weight but remember that everything needs time, don’t burn yourself out in the gym it won’t do any good to your health. Muscles can’t grow if you train them every day with lots of exercises so be moderate and take proper rest.
- Stay motivated
Your whole plan to gain weight starts in your head. Yes it does, as soon as this thought was planted it grows and develops to become a reality and put to you into action. So please don’t underestimate the power of an idea. Be strongly committed to what you started and remember why you did it.
I advise and track your success. Make a food and workout Journal to see where you started and where you need to get. You can download an app that will help you keep track of your accomplishments. The internet is filled with different downloadable forms of eating routine plans or workout tables, find a way that suits you the most and use it.
Remember that gaining weight takes time but as soon as you achieve your goal don’t stop. Keep the weight on a set point, as you are going on an incredible job in healthy eating and tough training, so I believe nothing is impossible for you now win.