How to gain weight quickly: examples of menus, foods and exercises
Have you always considered yourself too skinny? Skin and bones? At a time when most need to lose weight, gaining it can be a very difficult task. Want to learn how to quickly gain weight without harm to health? In this article we will tell you how to increase body weight in a short time.
1. Eat often to get more calories
Although everyone should follow this rule, it is especially important for those who are trying to gain weight quickly. Eating often means eating five to six small meals a day that contain as many calories and nutrients as possible.
This does not mean eating junk food and sugar, it means more protein and complex carbohydrates. If you want to gain a healthy weight, then don't stock up on fat. Your snacks should be nutritious but high in calories, think about:
- nuts
- nut butter
- dried fruits
- avocado.
And this is your evening snack. Forward!
And while it's a great way to gain weight, it's unhealthy, so avoid sugary drinks and coffee. And replenish your fluid supply with plain water and smoothies (like an iced milkshake) or skimmed milk or juice shakes for a more active calorie boost.
Diet menu for weight gain
Have you already figured out how to gain weight in a short time? That's right, you need to eat well, then eat to consume enough calories for muscle growth. And you need to take into account the amount of fats, proteins and carbohydrates. The bottom line is that each of these nutrients is very important in nutrition, and in the diet of a person who wants to quickly gain weight, they must be present without fail.
To make it easier for you, we have compiled an approximate diet for weight gain for men and women. For starters, you can use them as they are on the site, or you can customize them by changing products or increasing their number if you feel that this will not be enough for active growth.
For men
Breakfast
Lunch and dinner
Snacks between main meals
Sample menu for girls
Breakfast
Lunch - dinner
Snacks 2-3 times a day
To gain weight as quickly as possible, you can use the suggested nutritional options. If there is no result, then the calorie content needs to be increased. This can be done by simply doubling the number of servings, or adding 1-2 more meals, or adding high-calorie foods. It's up to you whichever is more convenient for you.
2. Eat the Right Fats
You want to gain weight and look healthy, not like a skeleton with a belly. Then maximize your intake of cereals, dairy products, nuts (including nut butter), and meats, and avoid ice cream, fried foods, and fatty junk food.
Healthy fats should be obtained from fish, peanuts, cashews and olive oil. Beware of saturated (bad) animal fats. If you want something tasty, bran muffins, yogurt, fruit pie and fitness bars are good alternatives.
3. More protein
While the notion that the more protein you eat, the more muscle you build is a myth, protein is an important part of your diet. It is the building material for our entire body: muscles, bones, skin, hair and blood. Therefore, complete your menu.
Foods fortified with proteins are meat, cheese, milk, fish and eggs. For vegetarians, protein can be obtained from soy foods such as tofu, or even better from a combination of foods such as rice or corn and beans.
4. Increase the amount of carbohydrates in the diet
Although criticized, carbohydrates provide energy and help build muscle and are involved in all life functions. Carbohydrates are the main source of energy for your body. But simple carbohydrates are best avoided. They hold empty calories and are likely to be stored as fat because the sugar entering your bloodstream quickly causes your blood sugar levels to spike.
Buckwheat, rice, pasta (durum wheat pasta), potatoes and all cereals fall into the approved category. Glucose from them is released into the blood slowly and provides a stable supply of energy for a long period without causing insulin spikes that lead to fat deposition.
When gaining weight, the total calorie intake per day is considered. And to gain weight, you need to increase your daily calorie intake. Eating before bed will add another meal and increase your overall caloric intake.
In addition, the body needs about 3-4 hours to digest and assimilate food. After this time, he is in a state of hunger and begins to use the muscles to obtain nutrients. That is, it begins to destroy, with difficulty, the muscles obtained.
In order not to gain excess fat as the last meal before bedtime, you can eat:
- cottage cheese
- white meat
- fish.
2. Exercise for fast weight gain
If you decide to go to the gym or have some equipment at home, pay attention, this will allow you to correctly compose a training program. And also use our selection tips, because the length of the limbs, the size and strength of the muscles impose certain restrictions on training.
1. Strength training
To get better quickly, it is not enough just to increase the calorie intake. The fact is that the body must see the need for a set of additional muscle mass. Because more weight is an increase in the load on the cardiovascular system, an increase in the load on the nervous system. What, for security reasons, our body will not do. He should see a clear need for muscle recruitment.
This is where strength training will help us, which will give a signal that the existing muscles are not enough and you need to build new ones. And increased calorie intake will be a good opportunity for weight gain.
Yes, cardio develops some of your muscles, but how can you quickly gain weight if the body is not getting enough strength training? No way. And here training with additional weights will come to the rescue. Here is a good set.
This doesn't mean you have to get attached to the gym (although it certainly works!). Do push-ups, crunches, lunges and squats in the comfort of your own home. But to speed up the process and better results, you need to use additional weight.
Exercise will also increase your appetite. A protein bar or post-workout shake will give you what your muscles need.
2. Increase physical activity
As mentioned above, in order to increase weight, the body must receive a stimulus. Your muscles should receive more load and work hard. If your loads are small, change them and make them more complex.
Buy home strength training equipment. It works if you only have 15 minutes before going to work, then you can flex all your muscles by doing a quick muscle building program that will put you on the right track.
3. Use less energy outside of training
In addition to hoarding, burn as few calories as you can. Grab the remote, your milkshake, and drop onto the couch. ????
If you do become less mobile everywhere, then it is important to do strength training. Even if you don't see fat in your body, visceral fat (the one that covers your internal organs) can appear subtly. And internal fat loves inactivity. Therefore, before you sit down to watch a movie, shake the iron. And only then arrange a movie marathon with a few light snacks.
- Take snacks, cheese, nuts with you. They can be consumed between meals. This is convenient when it is not possible to take buckwheat with meat with you.
- If you feel like you're gaining excess fat, reduce your calories, remove or replace unhealthy foods with healthier ones, and do more exercise to burn fat.
