Gaining weight can be as difficult as losing it. A person, who is skinny and wants to bulk up is always on the lookout to find ways, healthy ways which can help him gain weight and successfully convert it into the cells of muscle fiber.
If you feel that you’re underweight and really looking forward to gaining weight, then it is very important for you to follow the right steps. Gaining weight requires you to exercise regularly, follow a proper diet and most of all to stay dedicated to your objectives. It’s preciously important to have the knowledge about the proper diet and workout regime before shipping off on the weight gaining boat program.
While working out will help you gain weight by increasing the muscle mass, you should also focus on increasing your caloric intake gradually by calculating the number of calories you need to manage your weight gain.
Even though you are planning on gaining weight, you should still stick to consuming whole, natural, healthy foods. Don’t forget that micro nutrients which are less common in calorically dense foods are needed to keep your body running smoothly.
Some nutrients and tips which will surely help you gain weight in a healthy way are-
One should not consume simple carbohydrates like refined flour, white bread, and white rice as they spike the blood insulin level and will eventually make you look fat. However, going for complex carbohydrates is the real deal here. Basically, complex carbohydrates are whole grains. Some of the best sources of complex carbohydrates are whole wheat, brown rice, oats, sweet potato etc.
To gain weight, one should always stay in a surplus calorie consumption mode. Now, it may become extremely tedious to stay in surplus calorie mode if you are eating just three meals a day. The food may spill over as the body would not be able to absorb so much of it at once. Hence, it is advisable to eat in portions at regular intervals.
The workout is an important factor especially when it comes to gaining weight. This is obviously because you want to increase your muscle mass and not fat so it is recommendable that you follow your weight training classes religiously. It is an effective approach to grow muscles fast. When we do weight training, our muscles break and after we refill ourselves with proper nutrition, they rebuild stronger. This is how you grow. Keep your workout rigorous but short. Focus on heavy weights and lower rep ranges. Also, you need not emphasize on cardio training, doing cardio once or twice a week is more than enough.
As you will be working out, you need a lot of protein. Some of the best protein sources are egg whites, chicken breast, fish, black beans, chickpeas, low-fat cottage cheese (paneer), soy chunks etc.
The most important factor after following your prescribed nutrition and workout is to sleep. In fact, our body actually grows when we are sleeping. So, after all the effort that you have put in throughout the day, your body deserves a good night sleep of at least 8 hours.
It is always important to drink enough water, no matter what your fitness goal is. Talking specifically about weight gain, water helps in the absorption of the high calories consumed by you throughout the day. It also aids in bowel movements. Therefore, make sure to drink 8–10 glasses of water daily.
Be patient with yourself, do not set unrealistic goals. Focus on gaining 1-2 kilograms each month. Include all the food groups in your diet in a well-planned manner. Seek the help of a nutritionist as S(he) will be able to plan a better and personalized diet chart for you as per your lifestyle.