The basic fundamental to gain weight is that the calorie consumed should be greater than the calories burned per day, that does not mean how upon junk food like pizza, burger because they are high in calories. after all health is most important, our goal should be to increase healthy weight.
7 tips to gain weight in a healthy manner-
1. Increase carbohydrates-
First thing increase your carbohydrate intake. how much? Well that's very simple, just find out your weight in kilograms and multiply it by 4. Now, these are the roughly amount of carbohydrates in grams that you should be consuming per day. Let's see my weight is 60 kg, now if I want to increase my weight then I should be consuming 60 × 4 around 240 grams of carbohydrates per day. Now when I say carbohydrates I mean, complex carbohydrates. Complex carbohydrates are basically whole grains.
2. Eat frequently-
Now because you have to stay in calorie surplus it is better to eat 5 to 6 times a day. Because no matter how much you try, In 3 meals it will be difficult to go to calorie surplus. Then our body has it's own capacity to absorb so we should not overeat. So eat in every 3 to 4 hours.
3. Workout-
Now workout is extremely important when it comes to gaining weight. This is obviously because you want to to gain muscle mass and not fat. I would suggest you to go for weight training. Because when you do weight training then your muscles break and then you provide them with proper nutrition and then we repeat it, this is how you grow. So focus on heavy weight and lower rep ranges like 12, 10 and 8, in the three sets. Now heavyweight does not mean that you went on the first day and lifted the 20 kg dumbbell. Keep your workout sessions progress but short like not more than 40 to 60 minutes. Also you should not focus too much on cardio training, once or twice a week is more than enough.
4. High protein-
Now because you will be working out you need a lot of protein, keep it twice of your body weight. Let's see a 60 kg person should take 120 grams of protein to build muscles.
5. Supplements-
Supplements are very important for muscle building. Well the only supplement that I will recommend you in this process is whey protein isolate. especially, if you are a vegetarian having a scoop of whey protein powder in post workout will really maximize your muscle gains. Remember post workout whey protein should be taken with water and not with milk. Even if you are trying to gain weight. This is because post workout you need fast recovery and milk will slow down its absorption. Please do not buy mass gainers.
6. Sleep-
Now we have talked about nutrition and workout. The third most important thing is sleep, you should know that body actually grows when we are sleeping. So after all that hard work that you have put in throughout the day, your body deserves 7 to 8 hours of sleep at night.
7. Water-
Water is most important. no matter, what your fitness goal is? Now because you are consuming too much calories throughout the day. Drinking enough water will help that food get absorbed easily. So friends follow these 7 tips and I don't see any reason, why you will not gain weight.
Your knowledge is really helpful.
ReplyDeleteThank you so much 🙏😇😇