Gaining weight is a big problem for some people. While some people are struggling to lose weight. But the answer for weight gain may be some twisted.
For weight loss, we have to lower the calorie intake while gaining weight we have to increase calorie intake. But the main question is.
So if you want to gain weight, then you can do it quickly by adopting the best and scientific methods used by every athlete.
As we know, athlete to train for a bodybuilding competition achieves weight within few weeks. If you also want to gain weight, then you can also do the right things to achieve your goal.
#1 Eat Six Times a Day
One of the major fault in our diet is timing. We do concentrate on eating healthy foods, but it may not prove beneficial if it is not provided in right time.
To keep metabolism high, we need enough amount of nutrient at the right time. If we fail to get nutrient, we might increase slower our metabolism.
If our metabolism is slower, we can’t gain healthy weight. But it may not be a big issue with a higher metabolism. Usually, people with higher metabolism have a slower weight gain.
If you are planning for weight gain, then you might need a proper amount of nutrient rich diet for 5-6 times a day.
Our body metabolism doesn’t stop anytime. It keeps on working to increase the recovery of muscles.
With the proper recovery of muscle tissue, there is enough time for new cell development. So keep eating healthy nutrient rich foods frequently.
#2 Include Calorie Dense Fruits
Include calorie dense food to meet the extra calorie need.
With higher metabolism rate body burns more calorie. So if you have a high metabolism and want to gain weight, then you need more calorie that you can burn.
Start your day with a 2-3 banana and other calorie dense fruits like avocado, jackfruit, etc.
#3 Include Protein in Each Diet
For the development of new cell body require a higher amount of protein.
Protein is required for the recovery of torn muscle tissues. If you are planning for weight gain, you need more protein than usual. Including lean protein diet with every meal and snacks.
You should include 3-6 egg whites in your diet. Also poultry, beans, milk, cereals and whole grains will help you to gain muscles.
#4 Include Fat
Every fat is not made equally.
When we see fat, we start considering it as unhealthy. But every fat does not make us fat. For cell development, we also require fat. So choosing the healthy source is important.
Nuts are a healthy source of fats. They provide enough fat necessary for cell development. Include some nuts like almond, raisins, walnuts, in your breakfast. It will also improve your muscle recovery.
#5 Add Exercise To Your Routine
If you don’t exercise regularly, then you might not get the most of the nutrients. If you want to gain weight, then you should also include exercise.
Strength training exercise is the best way to add more muscle. During exercise, there are tears in the muscle.
When we eat nutrient rich food, these torn muscles get enough to nutrient to improve its strength and bigger muscle are developed.
Also, we require some exercise to burn excess calories to prevent unhealthy weight gain.
#6 Maintain a Diary
One of the most important parts of a successful program is its maintenance.
By keeping an exercise and nutrition journal, we get a proper idea of our daily activity. You should write every detail is your journal.
- Calorie intake
- Time of meal and snacks.
By tracking these, you will be able to track your success and failure.
#7 Sleep adequately
Sleep is essential for muscle recovery and new cell development.
Without proper sleep body can’t recover properly, and recovery is slower which increase the risk of severe injury. So sleep for 7-8 hours everyday.
Gaining Weight is simple with this technique. Every top athlete eats their food at the right time to keep energy levels high. They train at the right time to gain lean muscle.
Also, they give high preference for sleeping time. They sleep well to train harder for the next day.
So adopt these few steps and surely you will see the effect within a week of practice. Your energy level will increase, and your muscle will start growing.
Muscle growth is a slow process but providing nutrition on right time will force the body to generate new muscle cell.