Gain Weight Fast And Naturally: Control Your Diet And Build Muscles
Are you skinny? Do you want to bulk up a bit? Do you want to improve your health and join a sports team? If your answer is “yes” to all of these questions, you may want to gain weight fast. The majority of people out there want to lose weight fast, but you are the other way around. So, you need to do the opposite of what they would do to shed weight. To put on some weight naturally, you need to put in a lot of effort. It won’t cost you an arm and a leg, though. All you need to do is do some basic math and make some lifestyle changes.
In today’s blog post, I am going to tell you how to gain weight quickly and naturally. I have broken this post down into two sections: one section will discuss how to eat to gain weight and the other section will talk about how to gain some pounds by building muscles. So, let us get to the point.
What To Eat To Gain Weight?
First, you need to work out how much you need to eat in order to gain at least 1 KG or 1 Pound. According to health experts, your body needs over 3,500 calories (500 calories x 7 days) above your RMR (Resting Metabolic Rate).
For instance, if you are 26 years old, your height is 5’6”, your weight is 113 pounds, and you want to gain up to 130 pounds in just one month, then you should add 500 calories per day to your diet to increase your weight by 1 pound per week. This is because 3,500 claries is equal to 1 pound. The additional 500 calories (above your RMR) will take your target to up to 2100 calories.
Increase your number of meals per day: to make sure you get enough calories each day, you need to eat as per a schedule. We suggest that you take breakfast, lunch and dinner on time. And between two meals, try to have two snacks.
Go for hefty foods: It is a myth that one has to eat foods rich in fat to gain weight fast. The fact of the matter is that you can gain weight naturally if you add extra condiments and denser foods to our diet. You can take into account the following gain weight foods:
Drinks: This may include whole milk, juices, and shakes, just to name a few. But it leaves out diet sodas.
Breads: You can have white bread, whole wheat, rye, pumpernickel, and oat bran, for instance. These are all nutritious foods. Cut bread into thick slices, spread some cream cheese, hummus, honey, jam or peanut butter on each piece, and enjoy.
Veggies: To gain weight fast, you should go for starch veggies like beets, squash, winter, carrots, corn, peas and potatoes. On the other hand, avoid veggies high in water content, including cucumbers, green beans, zucchini, cauliflower, and broccoli among others.
Fruit: As with veggies, choose denser fruit like dried fruit, pineapple, apples, pears and bananas. Water fruits, such as watermelon, berries, plums, peaches, and oranges, should be avoided.
Soups: Broth-based soups are not good for you if you want to lose weight naturally. Apart from this, if you are a patient of high blood pressure or edema, we suggest that you keep away from store-bought soups because they are rich in sodium.
Added oils: Include a good amount of unrefined oil to your food. On the list of healthy oils are olive, butter, palm, canola and coconut. Other alternatives include oils rich in omega-6 fatty acids like peanut oils, sunflower, and safflower.
Spreads: Top up your pitas, crackers and toasts with toppings rich in calories, such as olive oil, guacamole, butter, hummus, cream cheese, mayonnaise, cheese slices and sour cream.
Don’t go near tarns fats: The reason is that tarns fats increase fat on your stomach in addition to boost insulin levels, which is bad for your health. Therefore, don’t go near processed meats, packaged snack foods, shortening, and margarine.
Eat foods high in protein: Protein-rich foods help your body maintain lean body mass. Recommended foods include tuna, chicken, hamburger or steak, peanut butter or peanuts, whey protein powder, boiled soybeans among others.
Gain weight fast by building muscles:
Kick off weight training: to boost your appetite and convert extra fat into lean body mass, building muscles with weight training is a great idea. Before you make a start, we suggest that you take into account the following points:
The extra muscle boosts your metabolism. As a result, you will consume more calories and gain more weight.
During the first few days of your weight training program, you may experience muscle soreness, which is normal. You should continue your weight training schedule. The soreness will dissipate in one week at most.
Try heavy weights to gain as much weight as possible: Lift as much weight as possible to build your muscles and gain weight fast.
Continue to do reps until you reach the failure point i.e. you find it close to impossible to do another rep. You can also do 2 or 3 more reps with the help of a spotter. This is called forced reps. Actually, forced reps put extra stress on muscle fibers and target muscles, and make them stronger. Continue to increase the number of lifts as your muscles get stronger.
Are you still not gaining weight? Try the following troubleshooting tips:
You cannot gain weight on one part of your body by just eating more. Experts write that genetics play a great role in helping your body gain or lose weight. But here is what you should do: If you are gaining weight on your belly, but you want to gain weight on your butt, what you need to do is build the gluteal muscles rather than eat more.
Consult a physician. Sometimes, people don’t gain weight because of a certain medical condition. If you are following all the tips given in the article, but you are not gaining weight, we recommend that you get in touch with a doctor.
Check your weight at the same time every day. This is important because your weight varies throughout the day. Most people weigh themselves in the morning before having breakfast.
Don’t overeat. Overeating or fasting has negative effects on your insulin and glucose levels. Aside from this, overeating can cause damage to the metabolic processes in the long run. Instead of having a heavy breakfast, you should have 4-5 small meals.
It is possible to gain weight naturally but you can reach your goal only if you are determined and have a schedule in place.
What did you do you gain weight? Share in the comments below.