We collected a few simple tips on how to gain healthy weight naturally and fast without pills or hard work!
There is so much information about weight loss, but how do you act to achieve the opposite? The basic principles are the same for losing and gaining extra weight. Are you a "hard gainer" or just want to build up lean muscles?
TIMESTAMPS
Change your diet 1:05
Eat more protein-rich foods 2:28
Always carry a healthy snack 3:20
Diet on vegs and fruits 3:42
Build your muscles 4:34
Stay motivated 6:20
SUMMARY
- Since our body composition is 80% diet, we should not ignore the cruсial role of food in a weight gain struggle. An average person needs around 3500 calories to gain a pound. You need an extra 500 calories a day if you want to put on extra weight in a week.
- Protein is the key for muscle building; it will help you gain muscle weight rather than fat mass. Good sources of protein are red meat and poultry, eggs, whole grains. Salmon is high in calories and healthy fats. Yogurt is high in protein too.
- Olives and cheese are great when you want something fresh and new. Carry energy-dense snacks to fill your hunger when you're out.
- Choose avocado, potatoes, sweet potatoes, and corn. Fruits like bananas, blueberries, grapes, and mangoes can give you calories and fiber.
- Eat as much as you want, but avoid feeling bloated and extra-full. For a hard gainer, eating 5-6 times a day should be enough. Remember to make your portions smaller and diverse. Eat one small snack one hour before bed; it will help you gain weight.
- The basis of your training should consist of squats, deadlifts, presses, and push-ups. These train multiple muscles and familiar to all. If you see the progress in weight gain in a week or two, feel free to add in other exercises. Cardio strengthens your heart and burns chubby belly fat.
- As soon as this thought was planted, it grows and develops to become a reality and put you into action. So, please, don't underestimate the power of an idea. Be strongly committed to what you started and remember why you did. We advise you track your success.
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