Regular exercise! Healthy diet! Sugary soft drinks! Calories! Nutrition! Everything is available! Then why don’t the pounds pile up when we are taking more calories and doing less physical activities?
This is the question that almost every skinny guy has, but what’s the answer for this simple question?
Undoubtedly, gaining weight is as difficult as loosing those pounds in gym. But definitely it is not impossible, as intake of right diet on right time plays a significant role in gaining weight.
If you are browsing web to know about correct diet chart, then read more to get tips on how to gain weight quickly (for men):
Do you know how many calories per day you need?
According to studies you gain weight gradually with 500 calories per day that will increase your weight by 0.5 kgs per week. Your ideal weight will depend on your height and age.
Do’s and Dont’sDrink an energy shake right after workout, it helps in gaining weight.Instead of taking three large meals, consider six small meals a day. Small meals contain more nutritional values that helps in gaining fat. Try to eat after every 3 hours.Make sure to take sleep of 8 hours every night. Because if your body doesn’t get enough rest, you won’t have enough energy to do workout.Increase the time you spend on strength training. For best results, try 3 sets of 12 repetitions for each type of strength training.Make sure to alter your exercise routing occasionally. Don’t get stuck in a rut, as your body has the ability to adapt quickly. Also you can increase or decrease the number of reps or sets, or simply change the order in which you normally do your exercise.
What are the foods to gain weight?
One of the favorite foods in North America – cheese, a milk product. It is very useful in gaining weight, as it is high in fat. Having cheese in your meal is really a fun. Cheese comes in many delicious varieties. You can also try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s rich in protein.
Nuts also plays an important role in gaining weight, as they are not only full of fat and nutrients, but also contain a great deal of fiber. Almonds are a great choice in nuts, while macadamia nuts are very high in fat. A cup of mixed nuts makes a great breakfast option, providing multiple nutritional benefits. Adding nuts in salads are also beneficial.
It contains high levels of potassium, folic acid, and vitamin E. These are also packed with vitamin B. You can spread Avocado on salads, cut up on meat, or even spread on toast. Or consume it by mashing half a ripe avocado onto bread seasoned with salt and pepper. One half of an avocado contains 140 calories. So intake of Avocado leads to weight gain.
Full fat milk is packed with vitamin D and A. Drinking milk without boiling is more advantageous for body. Add full fat milk wherever you would use skim, such as in sauces, oatmeal, or just take a glass of milk every day. You can also enjoy full fat milk or cream in your coffee or yummy desserts to gain weight fast.
Peanut butter makes a great choice for people trying to gain weight in healthy way. It is rich in protein and fats. One tablespoon contains around 4 grams of protein and 100 calories. Peanut butter is also rich in folate, magnesium, vitamin E, and vitamin B3.
Non-vegetarian people can also try red meat, as it contains lots of iron and proteins. Try for rib-eye, t-bone, New York strip, and beef tenderloin. Red meat is high in cholesterol, so enjoy it with a healthy diet. Combining it with an unhealthy diet rich in saturated fats could cause health hazards.
An old saying “An apple a day keeps the doctor away” but the truth is tropical fruits really can help you in gaining weight. Fruits like mango, banana, papaya and pineapple are amazing choices as they are full of natural sugars and can give you great energy. Adding in fruits into your diet is a great step to gaining weight. No one ever became fat by eating fruit, so don’t worry about eating too much! If you find it difficult to eat enough fruits and vegetables in a day, try blending them to make a delicious smoothie.
Exercise each major muscle group: chest, back, abdominals, biceps, triceps shoulders, quadriceps, and hamstrings. If possible, increase the amount to two or three exercises per group once your body becomes used to the activity.