Just like losing weight, for some people gaining weight is also hard. Being too skinny and underweight is also unhealthy like being overweight. There is simple science if you want to gain weight you have to consume more calories than your body burns.
If you are too skinny and your friends are making fun of you? Well, this article will help you to get your desired physique. All you have to do is put you all your effort, handwork, and dedication.
Gaining weight doesn't mean that you start eating fast food and trans-fat unprocessed food as they have high calories like Burgers, Cheesecake, Potato fries, Onion rings, Candies, Hot fudge, and Sundaes. These foods are unhealthy and give you some kind of diseases as well. All you have to stick with is eating the right and best protein-dense food like Seeds, Nuts, Peanut butter, Starchy vegetables, Low-fat dairy products, Eggs, Beans, and Whole grains.
In this article, I am going to share some healthy tips and tricks which will help you to gain weight faster.
Increase your Calories Intake
Sounds boring right, yes in gaining weight everything is depend upon your diet. Diet plays a crucial role in gaining weight. I know it's not simple to increase the food intake but with some tricks, you can easily increase your calories intake. Earlier if you were eating 3 meals a day, now all you have to do is make it six small meals a day which includes a high protein and carbohydrate diet. In just 1 to 2 weeks you will easily start eating 6 meals a day. Each 500 surplus calories will put on extra pounds to your body every week.
Find out your calorie requirement
Every human being is different, and due to this their calories intake is also varies. If you are thinking that how you can gain weight in a week, all you have to do is just track your calorie intake every day find out how many calories you need to do your daily task, and just add 500 calories. Just keep in mind that always eat healthy nutrient-dense food and you will see the magic in a week.
Diet is the most crucial part if you are looking to gain weight but with a better diet plan and exercise, you will definitely see the wonder in the body. Your body will react if you strictly follow a good and healthy diet plan and a better exercise regime. Let's talk about some exercise which can help you to put some weight on your body.
How to gain weight in a week with Exercise
Are you thinking that why should I have to do a workout if I am planning to gain weight? Well, you are completely wrong workout is very important if you are gaining weight. In order to eat more calories, a workout will help you and push you to eat more also if you are planning to build healthy and good posture muscle mass then good exercise and a better diet will do wonders. Start your workout with twist curls exercise as they create tension in your biceps and shoulder muscles after doing the Twist curls start squats which is the most significant exercise as they create tension in your legs, thighs, and hips muscles just after doing the squats wait for 2 minutes and start with dips which create tension on your triceps, biceps, shoulder, and back muscles after doing all three exercise its time for compound body exercise which is Deadlifts this exercise create tension in all of your significant muscles like Lower Back and Upper Back muscle, shoulders, biceps, chest, legs, and triceps.
Include Nutritious Beverages and protein shakes in your Diet
If you are eating a nutritional diet, just add some nutritious beverages which should be high in calories and proteins. Try to create a homemade smoothie that includes milk, nuts, protein powder, peanut butter, eggs, and a little bit of ice cream for taste. In the evening, try to drink organic fruit juice without sugar for vitamins and minerals. But always avoid drinks like packed and processed fruit juice as they contain preservatives and high sugar contents, cold drinks, sweet teas, flavored coffee drinks.
Gaining weight isn't an easy task, it requires hard work and dedication. If you are true to your goal everything is possible and you can even beat your genes. All you have to do is focus on your goal with hard work, patients, and commitment. Always remember to go for an easy path and start eating junk food for weight gain if you start eating junk foods then you are compromising with your health always stick with homemade nutrients dense food. I am damn sure; if you stick with everything I mentioned in this article, you will definitely see some changes in the first two weeks.