How to Gain Weight in 10 Simple Steps | Gain weight and muscle Fast and Safely
If you are wishing to look bulky with muscles, then you can add
body weight. The secret of gaining body
mass and weight includes consuming nutritious foods and
consistent physical training. Here are 10 simple tips you can follow to become
bulky.
1.
Eat more
You should eat more calories than what your body can burn. This
factor varies from one individual to another. This is because burning of
calories depends on a person’s metabolic rate and physical activities. If you
are not gaining any weight, then you should consider eating more.
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2.
Eat more meals
Eating small meals is easier than eating big ones. Small meals do
not make you feel too full and stuffed. It is advisable to wake up early and
eat breakfast. Thereafter, continue eating 3-4 and/or meals throughout the day.
3.
Eat Calorie loaded food
Foods enriched in carbohydrates and/or fats provide you with more
calories per serving. Consuming few amounts of these foods would help in
getting more than required amounts
of calories. Eat nuts, pasta, dried fruits etc.
4.
Eat more Proteins
The muscles in your body need proteins for fast recovery
especially after vigorous workouts. Also, proteins help in the healthy growth
of your muscles. Hence, you need to add several sources of proteins to your
balanced diet for every meal. Some of the common sources of proteins include eggs, meat, chicken, fish etc.
5.
Consume Liquid food
It has been observed that liquid foods are easier to digest than
solid foods. Blend together banana, milk, oats, peanut butter and whey protein
to make a smooth drink. Consume this drink as a substitute for eating solid
foods.
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6.
Track Calorie intake
People who are skinny or thin often over-estimate the quantity
they eat. They think they have eaten too much but, in reality they do not. You
should track your intake of calories to ensure you are eating enough for
gaining weight.
7.
Lift heavy
Do not waste time in curls and flies. Instead, practise working
out with free weights such as Squats and Dead-lifts. These exercises provide you with more muscle growth
leading to muscle mass and its strength.
8.
Be consistent
You may eat lots on one day but, you do not eat enough the
following days. As a result, you would notice that you do not gain much body
weight. Every day you need to consistently eat more foods with high calories to
ensure weight gain.
Ideally, you should consume foods adding to calories more than that your body
burns daily.
Hence, you can gain body
mass and weight by eating the right diet and exercising. By
changing your attitude in life, you can achieve even what you think is
impossible.
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