Are you underweight? Or Are you too Skinny? Looking for ways to gain weight and add some pounds to your tiny frame? Then all you have to do is Eat, Exercise, Sleep well and Reduce your Stress. Nutrihealthline compiles 5 easy ways to gain weight.
1. Eat a Lot of Good Things
Doesn’t it sound easier? But the tricky thing is to choose the right foods. When you wanted to gain weight, eat foods that are high in calories and proteins. While Fish, eggs and meat are good sources of protein, get the needed calories from peanuts, banana chips and dried fruits.
Ensure you get the good calories. Adding up calories with soft drinks, fries and chips is easy, but not healthy. You need to get the healthy calories if you want to build muscle, and it should be in the form of good proteins, good carbs, and healthy fats.
2. 500 extra calories Per day = 1 extra pound gained Per week
Get an additional 500-1000 calories a day, and you’ll put on 1-2 pounds a week. Eat every 2-3 hours, and let each of your meal include a balanced diet proteins and carbs. While proteins help in building block for the muscles, carbs help you to put on weight but not muscle gain. Include fruits and vegetables in every meal, and you can add pasta, brown rice, wheat bread, oatmeal, etc to get good carbs and fats.
As you are high on calorie foods, ensure you get proper exercise. Complex and compound exercises may be your best choice, but not cardio as it keeps you away from gaining weight. To make it simpler, focus on doing bench presses, dumbbell presses, squats, deadlifts, pull ups, chin ups, dips and lifting weights.
4. Proper Sleep
Getting proper sleep is important for your health, and you need to know that your body builds muscle even while you are sleeping. Get 8-9 hours of sleep every night for maximum gains. If you’re sleeping 6 hours or less, you’re not going to get all the benefits of your exercise and diet.
5. Maintain the Gain
Maintaining your weight gain is the most important part of your process. If you start psyching yourself out and slip from your routine, weeks after you gain weight, you’ll again shed your gained weight. It just takes 4 weeks of inactivity to ruin your months of training. Switch to other routine, if you’re too bored, but don’t skip it altogether.
*Results may vary from person to person and results are not guaranteed