Gaining weight can be a challenge for people who are trying to lose weight.The key to gaining weight quickly is to eat more and work out more.You can improve your self-confidence by being persistent and committed.
Step 1: Don't eat more than three meals a day.
Eating three meals a day is not going to help you bulk up if you have a fast metabolism.Your body burns calories fast, so you need to feed it more than it can use.It means eating throughout the day, not just when you are hungry.To gain weight, eat five meals a day.Don't wait until your stomach growls to eat.You don't have time to get hungry if you plan out five meals.Since you need to stock up on enough food to feed yourself more often, eating this much can take a lot of effort.Bananas and peanut butter are high in calories and can be eaten on the go.
Step 2: Don't eat too many calories at every meal.
Eating five small, low- calories meals is not going to cut it; they have to be big and rich in calories.Load up on a restaurant-sized meal each time, with big portions of meat, vegetables, and a snack.The best way to gain weight fast is to eat this much.A large enough breakfast might include a three-egg omelet, two slices of bacon or sausage, a cup of roasted breakfast potatoes, and a glass of orange juice.Try a turkey club with whole wheat bread, two bananas, and a salad for lunch.A grilled steak, loaded baked potato, and a few cups of grilled veggies could be dinner.
Step 3: Whole foods are rich in vitamins and minerals.
Eating food that is rich in vitamins and minerals will help you gain weight.This can wreck your metabolism and cause you to gain fat instead of muscle if you drink and eat large pizzas every day.Look for foods that are relatively unprocessed when choosing food to eat.Old-fashioned oatmeal and fresh chicken are better alternatives to processed lunch meat.You should cook as many meals as you can.Fast food and frozen dinners contain a lot of salt, sugar and other ingredients that aren't good for you.
Step 4: It's best to focus on the three main components of the body.
You need a lot of each of the three macronutrients to stay healthy.If you want your diet to stay balanced, you need to include calories in every meal.Eggs, salmon, tuna, pork chops, ham, chicken breasts and thighs, lean beef burgers and steaks, and bison are some examples of good choices.Fats include olive oil, safflower oil and coconut oil.Fruits and vegetables; beans, lentils, peas; brown rice, whole grain bread, and other whole-grain products; and honey.
Step 5: You should drink plenty of water.
Water will help your body process the calories you are consuming.Don't get dehydrated by drinking several glasses with every meal.Aim to drink 10 glasses of water a day since you will be exercising more to gain mass.Unsweetened tea, 4 to 8 ounces of fruit juice, and other healthy beverages are available.Sports drinks have a lot of sugar and should be avoided in excessive amounts.
Step 6: The focus should be onweight training.
The way to get bigger is through weight training.It is a form of exercise designed to strengthen muscles.If you want to do weight training at home, you can either get the equipment or practice at a gym.If you want to gain weight, make plans to do it several times a week.If you don't want to pay to join a gym, you can get a barbell and a set of weights at home.Resistance exercises work your muscles without using weights.Push-ups are an easy way to start.If you want to work out your arms and chest, you can install a pull-up bar in the doorway.
Step 7: You should work out different muscle groups.
If you want to bulk up, you should work all of your muscles, not just one area.Work out your arms, back, chest, abdomen, and legs at the same time.Rather than working out all of the muscle groups on the same day, it would be better if each group had a chance to rest in between sessions.You can target each muscle group evenly if you plan out your week.For example, if you want to work out your arms and chest one day, focus on your legs and abdominals the next, then do your chest the third day.Work with a personal trainer to come up with an exercise plan that works for you.
Step 8: Exercise to build muscle.
When you push the fibers in your muscles past their daily limit, you build muscle mass.Lifting enough weight and doing enough reps will make your muscles feel tired and sore, but not so painful that you hurt yourself.Determine how much you can lift for eight to 10 reps before you have to stop.Add more weight if you can easily do more than 10 reps.Take some weight off if you have to stop after 5.Your friend is compound exercises.If you want to recruit as many muscles as possible, you need to do complex, compound exercises.It doesn't matter if you can only bench press 10 lbs.Be stronger each and every time you exercise.You will be ripped if you push yourself, get stronger, and lift more.When exercising, rest between sets and don't do more than 12 reps in a set.
Step 9: Immediately after each workout, have a shake.
Energy shakes can help you improve your endurance while exercising.Immediately after you work out, have a banana, dried fruit, or sports energy shake.Shakes can be included at other times during the day.You could have a meal replacement shake with your breakfast.You can make a smoothie with some milk, a banana, and a scoop of powder.You can gain weight by fortifying meals in other ways.You can include cheese, whole milk, and full-fat sour cream in your diet.
Step 10: Rest up
Between exercise sessions, let your muscles rest.This is a way to strengthen your muscles.Don't exercise the same muscle group twice in a row, because your muscles will rebuild during your days off.Wait at least 48 hours to work the same muscle again.It is important to get eight to nine hours of sleep every night.You won't get all the benefits of your diet and exercise if you only get six hours a day.
Step 11: Get out of a rut.
If you don't alter your exercise routine occasionally, you will hit a plateau because your body has the ability to adapt quickly.Change your routine once a week.You can either change the order in which you do your routines or increase or decrease the number of reps.
Step 12: Limit the number of workouts.
When you run, bike, swim and do other cardio exercises, you are using up energy that could be better spent on muscle growth.When you are trying to gain weight, limit your cardio time to 20 to 30 minutes a day.You can walk, hike, or ride a bike in flat areas.
Step 13: Move around instead of sitting down.
Eating whatever you want and moving as little as possible can be used to gain weight fast.Gaining weight this way won't give you the appearance you want, and it will make your body weaker.Gaining weight by building muscle will result in improved health and appearance.
Step 14: Don't ignore the signs that you're gaining too much.
You might be putting a lot of stress on your body because you want to gain weight as soon as possible.You should not feel tired or sore all the time.Your diet and workout routine should make you feel better about yourself.Listen to what your body is telling you.Hire a personal trainer.Within a few sessions, you'll have a good idea of scheduling, form, intensity, and duration of workouts.If you experience an injury during a workout, you should see a doctor right away.