A man will gain weight by consuming more calories than he tends to burns daily. Consuming extra calories will make you gain actual weight, the muscle mass but getting your calories from unhealthy fats sugar and will cause you to gain fat and not weight, which does nothing for your body. You also become vulnerable to the health related complications that come from too much sugar like diabetes, refined grains and saturated fats, even if you’re not really overweight. Devouring healthy protein, dairy, whole grains and fatty vegetables will assist you in seeming healthier when you need to put on those extra weights.
Many people are struggling to lose their weight and here we are trying to do the opposite and gain weight because of being so skinny. And it is true that gaining weight is also not as easy as we might think. The key to growing weight is eating more food and following a routine.
Patience is a virtue. Being patient and following a regime can surely give you the desired outcome and also increase weight gain and self-confidence.
The Reason Behind Not being able to gain weight
The guys who are Skinny usually have a mindset that they can consume anything they want without gaining any weight. They believe that they can eat junk food all day because they have a fast metabolism rate. They think that they can’t gain weight because they don’t digest the food they eat. But all of this is pretty vague.
The truth is; you can consume everything you want without gaining weight because you don’t consume a lot. You might think of yourself as a heavy eater but you’re not, otherwise, you wouldn’t be really skinny.
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Keeping track your daily calorie intake can prove this hypothesis. Spend a week or two noting everything you eat in a memo and you’re likely to witness how you’re not eating that many calories. It’s the main reason why you’re not gaining weight. Skinny men have an overestimation of their food consumption.
It doesn’t imply that a high metabolism rate has no existence. Some people have a harder time gaining weight because they’re more physically active. Others are naturally skinny because they have small frames and thus don’t have the genes to be born hard and strong.
Every lean guy who consumes more calories than he is currently burning gains weight. High metabolism, skinny build, or bad genetics doesn’t really matter here. Only difference is that you’ll need to consume more food than the average person to put on weight and get hefty.
You shouldn’t blame metabolism if you can’t change your body. Also don’t blame genetics for it too. The biggest factor that you understand is that this is mostly related to nutrition. Consume more calories than you constantly burn and you’ll gain weight. It’s as simple as that.
The Best way to gain weight is by eating high-calorie food every day and if possible make a schedule and try to eat 5 times a day, Consume heavy food like eggs, meat, burgers, pizzas etc as these foods will undoubtedly increase your weight. Consume food that has high calorie, high oil content and many amounts of calories including carbohydrate as well.
Don’t consume junk food and just opt for protein-based healthy food items. We have listed some of the best and awesome things below for your easiness to follow it.
1. Eating to Gain Weight
Eat more than 3 meals a day:
I personally recommend you 5 times a day. If you have a good metabolism in your body than yeah sure you can be hulk if you go more and more meals a day.
Your body burns calories faster than any other substance so you need to feel up and feel up your calories in your body. It means don’t eat when you are hungry but eat when you don’t want to eat. Just eat not less than 5 times a day.
- Don’t make your stomach empty just fill and fill it up.
- It can be time-consuming and annoying so You need to pack some food which contains calories more.
Try to add the calorie density of every meal with healthy food items. Complement the usual food items with the addition of dense food items like nuts in cereal and you can cook oats in milk at breakfast. Also, Slather avocado on sandwiches and male pasta with olive oil at lunch. The inclusion of a serving or two of dense, whole-grain bread and starchy vegetables at dinner is also very helpful. Stick to trail mix, granola, and smoothies made with fresh fruit, yogurt and peanut butter when you want to have a snack. Small inclusions of dense food products can add between 500 and 1,500 extra calories per day. This amount of calorie is enough to gain 1 to 2 pounds per week.
Consume a lot of calories: Consuming 5 small relatively low-calorie meals isn’t going to be fruitful. The food has got to be big and rich in calories. Devour a full-sized meal each time, consume a large amount of meat, vegetables, and carbohydrate high food. A large amount of food consumption might not exactly feel comfortable, but it’s the best way to gain weight fast.
- Take a large enough breakfast. You can eat a three-egg omelet, two slices of bacon and/or sausage, a cup of roasted or fried breakfast potatoes and a glass of orange juice.
- At lunchtime, get a completely dressed turkey or chicken on whole wheat bread, two to three bananas, and a fruit or vegetable salad.
- Dinner can consist of heavy meat like grilled steak, you can eat a baked potato and some grilled veggies.
Concentrate on protein, fats and carbohydrates. These are called macronutrients, these three macronutrients will definitely help you gain weight, and you need them to stay healthy. Concentrate on including protein, fats and carbohydrates into every meal you eat so your diet is well balanced. Here are some examples of good choices in each category:
- Proteins: For gaining proteins you can eat: eggs, salmon, tuna, and other fish; pork roast, pork chops, and ham; chicken breasts and thighs; lean beef burgers and steaks; and bison.
- Fats: olive oil, safflower oil, canola oil, coconut oil, and grapeseed oil; avocados, walnuts, almonds, are some good sources of fats.
- Carbohydrates: fruits and vegetables, beans, lentils, peas, rice, whole grain bread, pasta and other honey contain a lot of carbohydrate content.
Have an extra serving of protein at meals to support muscle growth. After a lot of research, experts have found out that you should consume at least .55 grams of protein per pound of body weight per day when trying to gain weight. If you weigh 140 pounds, you’ll need about 78 grams. Proteins present in high saturated fat can be overlooked and consumption of lean sources such as low-fat cottage cheese, chicken breast and flank steak is recommended.You can also include fishes salmon and other fatty fish high in omega-3, which will exponentially increase your overall intake of calorie.
Whole foods: In order to gain weight, devour food items which are rich in nutrient and nourishing. You can easily gain weight by drinking sugary sodas and eating large pizzas every day but this has a side effect as it can destroy your metabolism and in turn cause you to gain fat instead of muscle. When you’re selecting food to eat, try the following:
- Look for food items that are relatively unprocessed. For example, choose old-fashioned oatmeal based food instead of instant food, and try to find fresh chicken that processed meat.
- Learn to cook as many meals from scratch as you can. Never devour frozen dinners, fast food and snacks, these contain a lot of salt, sugar and other items that have no nutrition value.
Make sure you drink plenty of water:
Water is the best solvent, it will help your body to process the extra protein and calories you’ve been in taking. Drinking several glasses of water every meal is one of the ways to avoid getting dehydrated. As you’ll be exercising more to gain mass, you should aim to drink 10 glasses of water every day.
- In addition to this, You can also drink unsweetened tea, 4 to 8 ounces of fruit juice, flavored water, and other beverages that are healthy.
- Steer clear of Gatorade and other sports-related energy drinks in excessive amounts, they’re infamous to contain a lot of sugar.
2. Exercising to Gain Weight
Exercising is very crucial, lifting weights can get your body to develop muscle mass. Your body uses the calorie you consume to recover your muscles and build new ones. Going to the gym to lift can also increase your hunger which helps you consume extra calories.
If lifting weights correctly is not your forte, then all the extra calorie you’re devouring will be stored as unhealthy fat. This happens to people who eat more calories than they burn. Their body stores the extra calorie as fat, this fat develops around their belly. You want to go from skinny to muscular, not skinny to fat.
You can train yourself to build lean muscle. Pursue a set of rules to develop sizes which consists of two or three sets of four to six repetitions for every group of muscles. Always consider using weights for these exercises that will tire your muscles by the last one or two times; these should be about 80 to 85 percent of your one-repetition maximum. Try to get three sessions a week on nonconsecutive days. Add the amount of weight you use for a specific exercise when 6 repetitions does not tire you. Muscles have to be stressed to break down so they can then be repaired and become stronger and thicker. This leads to weight gain through more muscle mass.
Hence, you must hit the gym. Here are the basic rules of exercise for skinny guys:
People with intimidating bodies know that the only way to get bigger is through weight training. Weight Training is a form of exercise which has a goal to make muscles larger and stronger. You can perform weight training at a gym or get the equipment you need and start doing it at home. It is an important aspect of weight gain. Make sure you do it several times a week.
- If you can’t afford to join a gym, you can obtain a barbell and a set of weights at a relatively cheap price so you can work out at home.
- You can also perform resistance exercises, which can work your muscles without using weights. Push-ups can be helpful. Also get a pull-up bar in your house so you can work on your arms and chest
Work out different muscle groups;
There may only be one part of your body you want to build, still, you can get a benefit from working on all of the muscle groups instead of just working on one area. Go with equality, Spend equal time working out your arms, back, chest, abdomen, and legs. Instead of working out all of the muscle groups on a single day, divert between them so each group gets a chance to rest in between sessions.
- Make a weekly plan so you’re able to target each muscle group evenly. For instance, you could work your arms and chest one day, you could concentrate on your legs and abs the next day, then do your back and chest the third day.
- Keep working with a personal trainer to come up with a schedule and exercise plan that meets your needs.
Build muscle without injury:
Muscle mass is developed when you put stress on the fibres in your muscle tissue by pushing them past their final limit. This can be performed by lifting enough weight and doing enough repetitions to make your muscles feel tired, but not so painful that you go through injury. You should find the right weight for any given exercise by figuring out how much you can lift for eight to ten tries before you have to stop. If you can easily do more than 10 tries, increase the weight. If you’re unable to do it after 6 or 7, decrease the weight.
- Compound exercises are a must. Focus on complex, compound exercises that incorporate as many muscles as possible. Examples include: bench presses, dumbbell presses, squats, deadlifts, pull ups, chin ups, and dips.
- It really doesn’t matter if you can only bench press 10-pound dumbbells. Starting out is just a phase, focus on becoming stronger each and every time you exercise. Push yourself to the limit, get strong, lift more weight, and you’ll be muscular in no time.
- While exercising, do rest but make sure you keep your rest between sets to a minute or less, and also limit to about 10 reps in a set.
Have a protein shake immediately after each workout. According to a study carried out at the University of Birmingham, energy shakes will help you improve your endurance while exercising. Have a banana, a handful of dried fruit or a sports energy shake immediately after you work out.
- You can include shakes at other times during the day as well. For example, you could have a Boost or Ensure meal replacement shake along with your breakfast. Or, you can make yourself a protein smoothie with some whole milk, a banana, and a scoop of protein powder.
- Fortifying meals in other ways may also help you to gain weight. For example, you can include high fat, high calorie, or high protein add-ins in your diet, like cheese, whole milk, full-fat sour cream, and avocado.
Rest and Sleep
Rest and Sleep are of vital importance. Letting your muscles rest between exercises is crucial. This can help your muscles get bigger and stronger. Your muscles need rebuilding during your days off, so you shouldn’t exercise the same muscle before it’s ready, and never exercise the same muscle group twice in a row. A 48 hours time is at least required before working the same muscle again.
- In addition to this, it’s very crucial to get eight to ten hours of sleep every night for maximum gains. If you are only getting six hours or less sleep, you’re not going to get all the benefits of your exercise and diet.
See also: How to Gain Weight in a Week
3. Maintaining a Routine to Gain Weight
Don’t get in an Infinite Loop: Our body has the genetic survival instinct, the ability to adapt quickly, so if you don’t change your exercise routine sometimes, you’re likely to get stuck inside a boundary. Once a week, try to change up your routine. Try to alternate between the number of reps or sets, alter the order in which you normally perform exercises and freshen up every once in a while.
Limit Cardio: Cardio are the exercises that make your heart pump more blood. When you run, bike, swim, and do any other cardio exercises, you’re using up energy that could be instead be concentrated towards muscle growth. Limit your cardio to 20 to 30 minutes daily when you’re on your way to weight gain. You can also select low-intensity exercises like walking and bike rides. It doesn’t mean you should completely stop cardio, but keep your sessions short to avoid burning too much calories. Try 15 minutes of moderate-intensity cardio that keeps your heart rate in a range of 50 to 60 percent of maximum for 3 weeks. You can also opt to do a 20-minute session which stimulates your muscle fibers and complements your training efforts to develop muscle. A 10 to 15 seconds of hard and fast repetitive exercises, such as box jumps, medicine ball throws or short all-out sprints, and then rest 50 to 75 seconds is enough, but do repeat this exercise. Cardio revitalizes your hunger so you consume more and it assists to keep your heart functional by improving it’s blood pumping efficiency.
Moving around: Logically, it is a reasonable method: eating whatever you want and moving only a little. Yet, gaining weight this way isn’t likely to give you the appearance you want, it will only make your body weaker. Input of hard work to gain weight by building muscle will result in improved healthy and muscular appearance.
Be cautious about your body: In your mission to gain weight as quickly as possible, you could be putting a lot of stress on your body. If you feel exhausted and sore all the time, then something is wrong. Your improved diet and workout routine should help you feel more virile than ever before. If your body seems to be telling you that something’s wrong, you should listen to it.
- Hire a personal trainer. In a few sessions, you’re going to have many ideas with regards to scheduling, form, intensity, and duration of workouts and excellent knowledge into the diet.
- Be in touch with your physician before taking any supplements, and we recommend a doctor in case of an injury.
Water: Never drink water when you are eating your meals. Drinking water can kill your appetite. Try to consume water, juice and milk for after or between meals. Make a list of a workout partner to keep you on track.
Supplements: Stay away from most of the supplements that promise quick weight gain. There are some few supplements which work but many of these are full of additives and ingredients that are not overseen by the government body like the Food and Drug Administration. You can get better outcomes and sufficient nutrients with whole foods.
Routine: We are social animals prone to procrastination. It is perfectly normal to skip a workout sometimes, but it is unacceptable for you to skip a meal if you’re serious about putting on weight. You always need to consume. It can be a boatload, you may even find it to practically be a full-time job, but it is something you have to do.
If you’re consuming all the time, and you still aren’t getting any bigger, then you are either failing to track your calories correctly or you are not devouring the amount of food ought to be. In situations like this, you can always go back to basics and track your calories once again. Check the sizes of the serving, count the portions, and make sure it’s right.