Skinny people will find that
transforming their body is tough and results are hard to come by.
However, with the right diet, exercise and attitude – nothing is
impossible. Here are 10 simple tips that’ll help you gain weight and put
on muscle.
1. Try eating 5 to 6 meals a day
In order to gain weight, you need to start eating a lot of meals. However, it is important that you break these meals into parts as eating a lot at once may result in indigestion and your body may not be able to absorb all the calories. You may not find yourself too hungry 3 hours after eating lunch, but eat anyway and notice how your appetite increases from day to day.
2. Do weight training at least 3 times a week
When you train with weights, your muscles will grow. Also, it is important that you gradually keep increasing the weight with which you train. As you train, your strength will increase and you shouldn’t find it exceptionally difficult to do so. For eg., if you are doing lateral pull downs with 60 pounds of weight, try and increase it to 70 pounds the next time.
3. Eat 300-500 calories more than your body burns
Eating 300-500 calories more than your normal intake may not be easy, but you must do it if you want to stop being skinny. Make sure you don’t do it just by over-eating at once, but instead do it gradually over the whole day. Consult a dietician to figure out how much you should eat each day.
4. Don’t just aim for visual gains, work out your back and leg muscles too
There are some muscles you can clearly see and admire in the mirror and some muscles you cannot. A lot of gym goers usually train only the muscles on their arms, chest and shoulders and this is a grave error. Firstly, it will give you a disproportionate body that not many people like. Also, it will make you prone to injuries. Therefore, make sure you workout your entire body.
5. Load up on protein
You know that you have to consume 300-500 more calories than your normal intake every day, but don’t try and do this by eating junk food. Try to eat foods rich in protein like cheese, meat, eggs, etc.
6. Drink your calories
It may be tough to meet your calorie requirements by just eating. Drinking milk, milkshakes or protein shakes with little or no sugar can be a great way to load up on calories.
7. Try and eat fast (but don’t choke on it)
People who are trying to lose weight are advised exactly the opposite but for the same reason. Your body takes some time to give signals of satiety which is why eating fast can help you eat more.
8. Focus on recovery after each workout
Stretching exercises, showers, foods rich in carbohydrates can help recover your body significantly. Also, you should aim for 8 hours of sleep as inadequate sleep can cause several problems.
9. Don’t expect immediate gains
Hoping to gain weight quickly in a healthy manner is unrealistic. Even if you follow all the advice that is there, you may end up gaining just 2-5 pounds in a month. Every body is different, and just because you are not seeing results in terms of weight gain, you shouldn’t feel discouraged. Living healthy will make you feel better and more positive about life and increase your strength, and if those things are happening then you’re doing it right. Don’t worry, with the right attitude, you will gain weight.
10. Believe
Following your regime may seem incredibly difficult if you don’t believe that you will one day be able to transform your body. If you are not seeing any gains even after working so hard, work harder. Eat more, lift more and stay inspired.
Source : http://health.india.com/fitness/10-simple-tips-to-gain-weight-and-put-on-muscle/
1. Try eating 5 to 6 meals a day
In order to gain weight, you need to start eating a lot of meals. However, it is important that you break these meals into parts as eating a lot at once may result in indigestion and your body may not be able to absorb all the calories. You may not find yourself too hungry 3 hours after eating lunch, but eat anyway and notice how your appetite increases from day to day.
2. Do weight training at least 3 times a week
When you train with weights, your muscles will grow. Also, it is important that you gradually keep increasing the weight with which you train. As you train, your strength will increase and you shouldn’t find it exceptionally difficult to do so. For eg., if you are doing lateral pull downs with 60 pounds of weight, try and increase it to 70 pounds the next time.
3. Eat 300-500 calories more than your body burns
Eating 300-500 calories more than your normal intake may not be easy, but you must do it if you want to stop being skinny. Make sure you don’t do it just by over-eating at once, but instead do it gradually over the whole day. Consult a dietician to figure out how much you should eat each day.
4. Don’t just aim for visual gains, work out your back and leg muscles too
There are some muscles you can clearly see and admire in the mirror and some muscles you cannot. A lot of gym goers usually train only the muscles on their arms, chest and shoulders and this is a grave error. Firstly, it will give you a disproportionate body that not many people like. Also, it will make you prone to injuries. Therefore, make sure you workout your entire body.
5. Load up on protein
You know that you have to consume 300-500 more calories than your normal intake every day, but don’t try and do this by eating junk food. Try to eat foods rich in protein like cheese, meat, eggs, etc.
6. Drink your calories
It may be tough to meet your calorie requirements by just eating. Drinking milk, milkshakes or protein shakes with little or no sugar can be a great way to load up on calories.
7. Try and eat fast (but don’t choke on it)
People who are trying to lose weight are advised exactly the opposite but for the same reason. Your body takes some time to give signals of satiety which is why eating fast can help you eat more.
8. Focus on recovery after each workout
Stretching exercises, showers, foods rich in carbohydrates can help recover your body significantly. Also, you should aim for 8 hours of sleep as inadequate sleep can cause several problems.
9. Don’t expect immediate gains
Hoping to gain weight quickly in a healthy manner is unrealistic. Even if you follow all the advice that is there, you may end up gaining just 2-5 pounds in a month. Every body is different, and just because you are not seeing results in terms of weight gain, you shouldn’t feel discouraged. Living healthy will make you feel better and more positive about life and increase your strength, and if those things are happening then you’re doing it right. Don’t worry, with the right attitude, you will gain weight.
10. Believe
Following your regime may seem incredibly difficult if you don’t believe that you will one day be able to transform your body. If you are not seeing any gains even after working so hard, work harder. Eat more, lift more and stay inspired.
Source : http://health.india.com/fitness/10-simple-tips-to-gain-weight-and-put-on-muscle/
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