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How to Gain Weight? 4 Golden Rules
Now everyone is just talking about health, fitness, training and other PP-things. Every second person is obsessed with the questions: “How to lose weight?”, “What diet to go on?”, “What exercises will help to lose weight?” and further down the list.
But there is another side , and one that is no less important. It’s a weight gain problem. And often gaining weight is even more difficult than losing weight. Let’s figure out how this phenomenon arises, what consequences it has and how to deal with it.
The recommendations in this article are aimed for people without diseases. Before taking any action, consult with your doctor and check your body for the presence or absence of such.
Before you read the recommendations on weight gain, you should identify the main reasons that provoked excessive thinness…
1.Lack of calories.
Inadequate daily calorie intake, as well as the quality of food consumed, are the most common causes of low weight. Remember: to get better, you need to consume more calories than the body spends on a daily basis, but in moderation.
2.Body structure (genetic).
In the presence of hereditary thinness, metabolism may be low, and weight may not be gained (as with an accelerated metabolism). Gaining fat in this case will not be easy, but still possible. The solution will need to be approached comprehensively..
Those with an accelerated metabolism burn calories quickly without gaining weight. It is necessary to compensate for the lack of weight in the same way as in the case of heredity – in a complex manner.
Constant stress can interfere with weight gain due to lack of appetite, preventing the body from storing nutrients and gaining the required amount of calories in the daily diet. Here you must first fight stress, and then replenish its absence with the right calories in the right quantities…
Why underweight is dangerous?
Being underweight is just as dangerous as being overweight. Here’s what it threatens:
- Weak immunity
- Lack of vitamins
- General body fatigue
- Muscle tissue atrophy
- Reduced bone mass
- Thin and brittle hair, dry skin
- Increased risk of kidney disease, anemia
- Fertility (fertility) and menstruation problems in women
How to Gain Weight?
1.Increase your calorie intake (healthy calories!)
The most important thing when you want to get better is proper nutrition, namely: established, regular and correct for your body. This applies not only to the usefulness of food, but also to its quantity.
The exact amount of calories you need to consume to gain weight depends on factors such as metabolism, heredity, weight, age, gender, lifestyle, and so on. You can calculate it in a special application or in an online calculator on the Internet.
But you must remember: if you want to get better, you need to consume more calories than your body spends during the day. If you are a man, then add at least another 250 additional calories per day to the required number of calories, and if a woman – 125…
2.Eat 3-5 times a day
This includes 3 main meals and 2 snacks. More snacks can be arranged if desired. The main meals usually consist of breakfast, lunch and dinner, which should include proteins, fats and carbohydrates.
This is just as important for weight gain as eating well. In this case, the number of workouts is directly proportional to the number of meals per day – about 3-5 times a week.
It’s better to focus on strength training to build muscle and gain weight. And sometimes dilute them with cardio workouts or yoga.
4.Get enough sleep
Sleep is the key to a healthy body, and it is also extremely important for muscle growth. If you want to increase muscle mass, try to sleep at least 7-8 hours a day.
Here are some basic guidelines to follow if you want to gain weight by increasing muscle mass rather than body fat. Also, do not forget about bad habits (smoking, alcohol, etc.), which you should get rid of.
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