In the world where most of us are working out for losing weight, the idea of weight gain seems ridiculous. But believe me or not, the struggle is quite real. For many of us, gaining weight is quite an easy and fun activity. But the reality is that you have to consume 3000 calories a day for a significant impact on your body weight. In easy language, each day you have to eat near 95oz of chicken breast pieces for getting 3000 calories. If you are still thinking of it as a fun activity, you need to rethink it.
Everybody has his own journey of weight gain, as it depends on several factors like age, gender, sedentary jobs, active jobs, vegetarian, nonvegetarian, metabolism, exercises, and many more. So, you can get it but you have to have patience.
Nothing builds overnight. If you are thinking that we are going to tell you some magic weight gainer potion to gain a healthy weight, we may disappoint you. But here are some methods which will definitely help you to gain a healthy weight.
Increase Your Calorie intake: Usually, your calorie intake takes care of your weight gain. If you want to gain weight, you have to surplus the calorie intake. If you have no haste any aims to gain your weight slowly but steadily, you should consume 300-500 calories up what you can burn a day. To gain faster you have to consume more than 700-1000 calories up what you burn in a single day. Counting calories is a hectic business. So, you can check it for 1 or 2 weeks.
Weight Gainer Supplements: Weight gainer Supplements are no magical potion that can show the result overnight. It is a blend of nutrients enriched with carbohydrates, fats, proteins, and other nutrients. But it contains carbohydrates in higher amounts that is quite effective for your calorie replenishment. If you are taking a gainer, you should take it thrice a day for a faster result.
Energy Rich Food: Don’t eat junk food. Else it you should focus on the whole meal included with almost every ingredient. When you try to get energy from such diets, your
The body automatically denies junk food. Include nuts, dried fruits, eggs, dairy products, fats, oils, meat, and others. Most importantly, you should add protein and fiber to your diet. So that you will not suffer the digestive issues. Drink water often to keep you hydrated but don’t drink it immediately after meals.
Exercises: Exercises are a small but important part of your healthy weight gain routine as it helps to burn more calories. So, it is never a good idea to go for sweat demanding exercises. Do some exercises that strengthen and stretch your muscles. Avoid cardio, running, and other sweat demanding exercises. There are some best exercises for weight gain.
- Squats
- Pull ups
- Push ups
- Deadlifts
- Bench press
- Bench dips
- Lunges
How Your Muscle Grows while exercising:
Every time you lift heavy weights or do intense work out, your tiny tissues tear which should be fixed. While fixing it, the brain makes these more strong and bigger to support your next work out session. To fix it, the brain needs enough nutrients, sleep, water, and energy. The process is too important to gain healthy weight.
Enough Sleep: Sleeping is a time when your brain releases signals to recover your body from fatigue by transporting nutrients throughout your organs. Try to get 7 to 8 hours sound sleep per day. Avoid drinking water just before going to bed that can hamper your sleep.
Gaining weight is a complicated process but with well designed workout programs, diets, weight gainer, and sleep, it is easy to see the noticeable change. Even a single miss from these things and you will be fatigued that can extend or nullify your weight gaining efforts.
