Gaining weight in a healthy manner is something of concern to the skinny people who want to do it. You do not want to gain weight too much and find that in the end, you are now struggling with the weight which you did not want to be excess in the first place. For starters, the basic concept of Weight gain is to eat more calories than what your body will burn.
The way: Weight gain:
To be able to gain weight you need to follow some steps in order to get to your goal. One of the most important things that you need to consider is your nutrition, you need to work on that. You also need to be able to have consistency in your eating schedule as well as exercising. Here are some of the things to do.
You have to eat more:
This is the first thing that you have to do. Eating more food is the first thing on your to-do list. The concept is to be able to have more calories than what your body burns so that there is a surplus every time. You need to first find out how many calories you take in a day so that you know how to increase that. In the same way, you also need to figure out how many calories you will need so that you can gain weight. Once you have it right you can then eat more calories consistently.
Calculate your calorie:
Your calories are something that you will calculate. A good calorie calculator will give you a figure of around 16cal/lb of your body weight as the way to maintain your weight. You can use that as a guideline to add more weight.
You need to track progress:
As you encounter your weight gain journey you need to be able to track your progress. This way you can be able to know whether you are gaining weight or you are still maintaining it. You can do this by weighing your weight at least once a week. Once you decide on a day always ensure the next time it’s the same day and time. This is to ensure that you can compare the figures from the two days and notice the difference. This way you can have a clear picture of how your weight gain journey is faring. If you find that you are gaining weight you need to keep taking the same amount of calories. On the other hand, if there is no weight gain you will need to increase your calories.
Get more protein in your body:
You need to add more protein to your body. This will help in increasing your muscles as well as repair others. You can add at least a gram of protein for every pound of your body weight daily.
Simple way: Gain weight
It is good to know that the macronutrient ratio in fats and carbs will matter just a bit when you want to gain weight. If you are able to eat more calories than you burn you are in the right direction. You just have to make sure that your 1g of protein per every pound of your body weight is fulfilled. For the rest of the calories, you can use fats or carbs to fill it up. Do not avoid carbs and fats as they have more calories than proteins have. You need them to be able to gain weight.
Eat More Meals:
When you need to add more calories it means you have to increase the food that you eat on a daily basis. You can be able to add more food portion per meal but you can also choose another way. You can decide to take more meals in a day but with small servings. This is better than taking three meals in a day with big servings. When you are eating in small quantities you can be able to hit your calories target much easier.
Take mass gainer shakes:
You can blend your food so that it is in liquid form. This makes it easier and quicker to digest as compared to solid food. The blending is like a pre-digestion process which breaks the food down for your body. The other thing is that by taking food in liquid form it is much easier to eat more as you are able to take more. The reason is that you do not feel full quickly. You can be able to add your calories way faster using this method. This is something that you can consider and it is something that you can create in your kitchen in a short time.
When you engage in exercise such as lifting you are able to trigger your body to increase the muscle mass. Lifting also helps to increase your appetite and this means that you are eating more as a result. The more food that you eat will be used by the body to recover you’re worn out muscles and also build more new muscles.
Lift weight right:
The downside of not lifting weight in the right manner is that all the extra calories that you are taking will turn to fat. That’s why it is good to be able to exercise as much as you want to gain weight so that the extra food is turned to muscles and not fat especially belly fat. Some of the exercises to consider are:
Free weights- these are considered to be more effective than machines because you have to balance weight yourself.IT is also a safe way as you are able to control how the bar moves. You are also able to add at least a pound per every workout.
Progressive overload- this is simply making sure that you are growing from every workout. You need to lift more weight than you have done in the previous work out. This way your body becomes stronger and the muscle mass is able to lift more weight as a result.
Take a rest- you do not need to do workouts every single day. You can decide to work out at least 3 times in a week so that your muscles can rest and recover.
You need to be able to be consistent about your weight gain journey. It is also good to avoid taking junk foods to be able to fasten the journey, it will lead to more fat in the near future and you will be struggling with your excess weight.