So, are you skinny? Male or female, if you happen to be underweight, then we completely understand what you must be going through and this is why we are here to help you out.
If you have been advised to gain weight or you have been thinking about yourself to do it, we must say that you need to do it the right way.
There is a huge difference between gaining weight and becoming obese. You need to gain weight by putting on muscle mass instead of body fat. This way, you will not be affected by the consequences of putting on weight.
Some people suggest that you can easily gain weight by eating all sorts of things and by simply doing nothing. But if you do that, you will end up gaining body fat which is extremely harmful to your health.
So, we came up with a few tips that are going to help you out gain muscle mass efficiently, without having to adopt unhealthy ways.
There are many ways through which you can gain weight and some of the top 10 tips we have compiled below. Take a look at these tips and it will help you understand how you can gain weight efficiently, without causing any harm to your health.
10. Eat double than the amount you were eating before
First things first, the most efficient way to gain weight is by eating a lot. if you are not getting bigger, then that clearly indicates that you are not eating enough.
You need to double the amount of food you were eating before and you also need to prefer the quality of food. Do not eat a lot of junk food instantly. Instead, search for the foods that will help you put on muscle mass instead of fat. You will easily find there are tons of foods out there that can help you do that.
9. Keep the quality of food in mind
Like we said, eating a lot is important but the quality of food that you’re eating is most important. You need to intake a huge amount of calories if you want to gain weight effectively, depending on how skinny you are, but it is also important that those calories are good for your health.
You can easily gain almost 3500 calories by eating a burger, French fries, and Mountain Dew but in the long run, your body will dislike you.
You need to intake healthy calories, ones that are loaded with proteins, carbs, and healthy fats. Once you start searching, you will find out there are many vegetables and fruits that can help you attain that.
8. Keep a track of everything that you are eating
Track each and every single of the calorie you take in. The only way to know if you are eating the right food is by tracking how many carbs, proteins and healthy fat you’ve taken in a day.
Once you have begun keeping a record of your meals, repeat these meals to make it easier for your calorie tracking. It will help you out in numerous ways and you will not have to change your meals every other day but you can always improvise.
7. Take a lot of protein
Protein is your best friend, want to know why? Protein is the building block of your mass muscle and it helps you attain weight the right and efficient way.
You can eat fish, chicken, milk, eggs, meat, and almonds and so on. Aim for .8-1 gram of protein per pound of bodyweight. Also, do not buy artificial protein. It is never going to help you out. Always consider natural sources because they do not have any side effects.
6. Sleep timely
Yes, sleep might seem an enemy to most of the people but it is a friend to those people who want to lead a healthy and happy life.
Take at least 10-112 hours of sleep regularly and do not indulge in all-night work. Those who stay up all night cause themselves harm more than they can even imagine. Take good sleep so you wake up fresh. You can also take a 1-hour nap in a day and it will help you gain weight as well.
5. Go for compound exercises
Up till now, we have only talked about eating and eating a lot but now, it was high time we came towards fitness as well.
You need to go for exercises as well if you put on healthy weight. You need to stay active and in order to do that, compound exercises are your friend. Do not sweat a lot and just go for normal aerobics. It will help you keep yourself in shape so you do not end up with weight on the wrong ends.
4. Never do cardio
Running for long distances or going swimming is not going to help you at all. If you want to run, run for short distances but never let your heart beat faster than it does. Cardio works great for losing weight but doesn’t work when you want to gain weight.
But in case you love doping cardio since it keeps you active, you will need to balance it with taking even more calories than before. Remember, cardio is basically designed for losing weight so in case you want to gain weight and still do cardio, make sure you eat a lot to balance it with your diet plan.
3. Keep your routine steady
Once you have made up your mind that you want to gain weight, then you must make sure that you do not neglect your routine. It is okay to skip one exercise here and there but do not skip[ your routine for a longer period of time.
It will harm you in more ways than you can imagine. Keep yourself motivated by constantly reminding that you’re doing it for your own good. Only you are going to get benefit out of it, nobody else will.
2. Don’t exceed your exercising limit
Do not overdo your exercising routine. You need to make sure that you lead a balanced routine while going through the entire process of gaining weight.
Take rests of minimum 1-2 minutes while doing exercise and never do more than 12 sets of any exercise you have adopted. Again we would say that go for aerobics and do not let yourself get carried away with cardio.
1. You are about to look somewhat healthy, prepare your mind
Some people do have to face the horror of gaining weight because they do not consider it healthy but being underweight isn’t healthy either.
So, you need to prepare your mind that you are about to put on some weight and it is okay. You are gaining muscle mass in a positive so that it won’t affect your healthy lifestyle.
These are a few ways through which you can gain weight healthily. If you think there are other ways through which one can gain weight in a more effective way, do let us know through the comments below.