You’ve tried everything to gain weight and you can not get the body you want? Even thought about using drugs to gain weight? Know that many people go through the same difficulty as you. Take it easy: we will show you that this problem has a solution.
Next you can see 5 ways to gain weight :
Foods that are high in carbohydrates: Integral Pasta, rice, beans, lentils, oatmeal, fruit, dairy sugar – carbohydrates are essential because they provide the essential energy to endure workouts. Carbohydrates aid in strength and endurance during training. To achieve increased muscle mass with more intensity is necessary to increase the intake of more carbohydrates, however, you should pay attention to the amount and type of carbohydrate you are eating.
Olive oil – it is part of the so-called “good fats”. It will work in maintaining the body’s hormonal regulation and energy production. Olive oils are rich in monounsaturated and polyunsaturated fats, which will help restore your healthy body weight. These oils do not contain cholesterol, so you can add them to your diet without hesitation. Use them in sauces, marinades your salad and pasta, or replace them in your cooking and baking.
Water – water is very important because it is through it that we can keep our body hydrated. On training days you should always drink a greater amount of water to supply the amount of fluid your body lost during exercise. Drink water even when not thirsty, can be of excellent help to stay hydrated even when not in the gym. It is necessary to understand that water is very important for both muscle mass and for the loss of it.
Eggs – to start a diet to gain muscle mass at an accelerated rate, you should keep in mind that you need to use and abuse of proteins, because proteins are responsible for the formation of muscles. The proteins are also responsible for the reconstruction of certain body tissues. At what point should you make the consumption of protein? Before and after your physical efforts, so that after your physical efforts in the gym will be obvious that your muscle tissues may have been blocked, so you need to ingest an amount of protein immediately after your workout.
Fruit juices – drink plenty of fresh juices of fruits and vegetables. They contain many essential vitamins and minerals that are essential for your body. Replace soft drinks and even water for these juices because they contain many healthy calories. The antioxidant present in fruits, because it has a good dose of Vitamin C, is often part of the diet of athletes.
Adjust your meals – Your goal is to gain muscle and weight in a healthy way. For this you need to establish a number of daily meals, avoiding getting more than three hours without eating. If you go without eating for a long period, or skipping meals, it can cause the body to run out of “fuel” to run, and unfortunately, it will get that energy consuming muscle mass. The most important is to consume calories. The frequent consumption of meals can help to add a higher amount of protein and calories over a period of 24 hours.
Set meal times and stick to them. Discipline is necessary if you really want to succeed with this diet.
Avoid drinking fluids during meals – Drinking fluids during meals, decrease appetite, increase the dilation of the stomach and impairs digestion. This tip does not need to become a constraint. If the desire to drink is something irresistible, you can drink, but without exaggeration. But no sodas, which can destabilize the metabolism and increase the chances of developing diabetes and having a heart attack. You could drink fluids that provide calories and nutrients such as milk, yoghurt, fruit juices and high-calorie compounds, for example.
Make Exercise – Saying that all physical exercise promotes weight loss, is a myth. There are specific exercises for every need. To gain weight, you need to avoid aerobic exercises that cause fat burning. The ideal are hypertrophy exercises, like bodybuilding, for example. But beware. the excess is also harmful. If you give the muscles a short rest time it causes them not to regenerate the micro-damage caused during exercise, and this recovery is precisely what makes the muscle grow.
Choose a supplement – A dietary supplement can be a great option to consume more calories and promote weight gain. They are effective, especially for individuals who exercise regularly because they are good sources of protein. But, if you take it on your own, give preference to natural supplements, which are sold in super markets. An appointment with a good nutritionist, and following his advice, is important to know what to eat and what type of food supplement is ideal for your situation.
Track your calories – First, you need to check how many calories you consume on average per day. To gain weight, you must increase the caloric amount present in your daily diet. For this, you can enrich your meals in terms of caloric values. Try to eat larger portions than before, but know how to choose the right foods to increase weight without ruining your health. For example, if you take milk at breakfast, start to add honey, fruits (like avocado), raisins, etc…
Some people get frustrated and give up early on the measures they are taking to increase the weight before the results begin to appear. You have to realize that your body only responds to a consistent plan. No weight gain diet works if you do not follow it regularly.
