More than half of the total population of the World are either Obese are Overweight. But, there are also many people who have the opposite problem of too much skinny or slim. Both Conditions to be Obese and be Skinny are bad for your health. [How to Create Perfect CV (Curriculum Vitae)]
Many Skinny and Slim Person wants to get muscles and wants to gain weight. If you are clinically underweight or want to gain Weight and Muscles. Then You are landed on the right page. In this article, I will guide you on how to gain weight and muscles quickly by a safe method in a healthy way. [Pakistan Offers Scholarships for SriLankan Students]
How to Gain Weight Quickly:
If you want to gain weight or muscles, It is very important to do it right.
Relying on Soda and Donuts can help you to gain weight but it can also destroy your body health at the same time. There are many normal-weight persons who get type 2 diabetes, Heart Disease, and other health
problems associated with Obesity or Being Obese. I will guide you the several effective ways to gain weight quickly without ruining your body health at the Same Time.
Eat More Calories Than You Burn:
To gain weight or muscles, you’ll need to eat more calories than you burn. On average, you’ll need an additional 3500 Calories to safely gain one pound of body weight. If you’re looking to put on a pound a week, that’s about 500 additional calories a day.
If you want to gain 1lb pound weight in a week You have to intake 500 Additional Calories per Day in a week. as respectively for more gaining weight. The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.
Your metabolism also plays a role. If you have a fast metabolism, your body burns more calories at rest which can make gaining weight difficult. You don’t need to count calories for the rest of your life, but it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating. There are many great tools out there to help you.
Increase Intake of Protein in your Diet:
As you Know Muscles are made up of protein, so eating more protein while strength training ensures those extra calories go toward building muscle and not fat.
If you’re trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.
The High Protein Foods are Given below:
- Salmon (27 grams of Protein in Five 5 Ounces)
- Egg (06 Grams of Protein in Single Egg)
- Beans (06 Grams of Protein per 1/2 Cup of Black Beans)
- Nuts (06 Grams of Protein per 1/4 cup of nuts)
- Dairy Products
Excess intake of Protein can increases the Chances of Dehydration. So Be Sure You are drinking plenty of Water while intaking excess proteins.
Start Weight Lifting:
Strength training can help you gain weight by building muscles says Jenna Coker-Jones a health and fitness coach with her own private practice. To make sure that the excess calories go to your muscles instead of just your fat cells, it’s absolutely crucial to lift heavyweights.
Go to the nearer gym and lift 3–5 times per week. Lift heavy and try to increase the weights and volume over time. Try to avoid intense cardio, like running, because it could burn the additional calories you’re eating and prohibit weight gain. Instead, opt for low-impact cardio like walking.
Add Condiments, Sauces, and Topping in Your Diet:
Adding sauces and toppings to foods can help bump up your calorie intake, Gnau says. Some condiments and toppings to add to meals include:
- Spreading peanut butter (about 190 calories for two tablespoons)or almond butter (about 190 calories for two tablespoons) on toast or pancakes.
- Topping salads with sunflower seeds (85 Calories per tablespoon) and shredded cheese (about 110 calories per 1/4 cups).
- Preparing roasted vegetables with olive oil (120 calories per tablespoon).
- Topping chili with shredded cheese (about 100 calories per 1/4 cups).
Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.
Use Energy Dense Foods:
One way to consume more calories without feeling overly full is to eat energy-dense foods, which have more calories per gram.
The Dense Energy Foods Include:
- Nuts like Almond / Dry Fruits
- Olive oil
- Dried Fruits like Apricot
Choose High Calories Fruits and Vegetables:
Whether you’re trying to gain, lose, or maintain your weight, eating a well-rounded diet of Fruits, Vegetables, Protein, and Grains is key to getting adequate amounts of vitamins and minerals.
Following are the Rich Calories Fruits and Vegetables:
- Black Beans
- Red Meat
- Brown Rice
- Whole Grains Pasta
Best Tips to Gain Weight:
Following are Several Other Strategies to gain weight faster and safely.
- Eating at least three meals a day can make it easier to increase calorie intake. Snacking between meals can also help to increase the number of calories in the diet.
- Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
- Add cream to your coffee. This is a simple way to add in more calories.
- Drink high-calorie smoothies or shakes.
- Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
- Eat Bananas
- Drink Fresh Fruit Juice
- Drink Plenty of Milk SHakes of Bananas
- Avoid Smoking. Smokers tend to weigh less.
- Get quality sleep. Sleeping Properly is important for Muscles Growth.
- Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
- Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs, and calories.
- Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.