How to Increase Weight Fast

How to Increase Weight Fast:-

If you are one of the men trying to gain weight through strength training, you should know that it is also important to change the diet. The diet provides the protein needed to increase muscle mass and the calories you need to live. You can increase muscle mass more quickly by changing diet and exercise. Of course, it is best not to expect that something will change overnight, as you have to work a few weeks to see the effect.

Step1:-

Increase your weight by eating:-

1.

Eat more than three meals a day. It is difficult to increase your weight if you eat only three meals a day, whatever you eat, if you have a natural metabolism. [1] Because our body consumes calories quickly, we must provide the body with more calories than can be used immediately. In other words, it is not necessary to eat rice only when you are hungry, but it is necessary to eat it continuously throughout the day. For weight gain, try eating five meals a day.

Do not wait until you signal that you are hungry. If you eat five meals, you will not have time to be hungry.

If you want to eat five meals, you have to make that effort. This is because more food needs to be poured than necessary. Let's have a high-calorie snack that can be eaten simply with a banana, peanut butter, granola bar, etc.

2

Eat enough calories. Eating five meals does not mean eating a low-calorie meal. If you want to increase your weight, all five calories should be sufficient for high calorie intake. Let's go to the restaurant and eat the amount enough to eat. Let's eat meat, vegetables and carbohydrates. It may be uncomfortable to eat a lot, but this is the best way to increase your weight quickly. [2]

If you want to have a big breakfast, you will need omelets made of three eggs, one sausage (or two pieces of bacon), a cup of baked potatoes, and a glass of orange juice.

For lunch, try a Turkish club sandwich made with whole wheat bread, two bananas and a salad.

In the evening, grilled steaks, baked potatoes, and several cups of roasted vegetables will be adequate.

3

Eat only healthy foods filled with nutrients. To increase your weight in a healthy way, you will have to feed your body with enough nutrients through your diet. [3] However, eating a carbonated drink and a large pizza every day will certainly increase your weight quickly, but such a meal will ruin your metabolism and make you gain fat instead of the muscle you want. Let's eat healthy by referring to the following:

Let's eat foods that are not processed as much as possible. For example, if you eat oatmeal, let's eat traditional oatmeal instead of processed oatmeal. Also, let's eat fresh frozen / chilled meat rather than processed meat.

Let's eat as much of the ingredients as possible. Avoid foods made from foods that lack salt, sugar, and other nutrients, such as frozen foods and fast foods.

4

Focus on proteins, fats and carbohydrates. There are three main nutrients needed to gain weight. And all three of these nutrients are needed to maintain good health. Let's eat protein, fat, and carbohydrates all the way to balance the diet. Let's look at some examples of foods that are good for each nutrient:

Protein: Eggs, salmon, tuna and other fish; Roasted pork, pork ribs, ham; Chicken breast and chicken thigh; Steak and low fat beef.

Fat: Olive oil, canola oil, coconut oil, grape seed oil, safflower oil; Avocado, walnut, almond, flaxseed.

Carbohydrates: fruits and vegetables; Soybeans, lentils, peas; Brown rice, whole grain bread, whole grain pasta and other whole grain foods; honey.

5

Drinking enough water. Water helps metabolize additional calories and proteins into the body. Drink some water to prevent dehydration. Also, if you are considering exercising for increased muscle mass, you should drink at least 10 glasses of water daily.

Drink less tea, fruit juice 110 ~ 230ml, flavored water, and other health drinks.

Do not over-drink Gatorade and other sports drinks. These sports drinks are not good for health because of high sugar content.

Step2:-

Increase muscle mass:-

1

Focus on weight training. Body builders know very well that weight training is a movement to raise the body. This exercise was designed to make the muscles bigger and stronger. [4] Let's do a weight training at the gym or exercise with the necessary equipment at home. I can not skip this part in order to gain weight, so let's plan a few times a week.

If you do not want to spend money every month in the gym, you can try doing weight training by putting the barbell at home at various weights.

You can try resistance exercise. Resistance exercise is a way to train muscles without lifting weights. Push-up is an easy and simple resistance exercise that can be started right away. You can install a pull-up bar on the door and train your chest and arm muscles.

2

To train various muscle groups. You may want to concentrate on one part of your body, but remember that it is better to train the whole area. Let's train the muscles of the whole body to the arm, back, abdomen, and legs. [5] Also, not all muscles should be exercised in one day, but should be exercised alternately for a week so that each muscle group can rest and recover.

Let's plan to train each muscle group for a week. For example, one day you can train your arm and chest, the next day you will train your abdominal and leg muscles, and on the third day you can plan your back and chest muscles.

With the help of a personal trainer, let's create a workout plan that will systematically train the muscles you want.

3

Make your muscles work out without injuries. Muscle weight is to stimulate and increase the muscle fibers to a certain level of stress. This can be done with a little weight and enough repetition to make your muscles tired and tired. However, it will be a preaching event because I am too sick or injured while exercising. First, you need to know the right weight for yourself. It is enough if you can do the same operation 8 ~ 10 times before stopping the exercise. If you can do it 10 times or more lightly, add more weight. If you can hardly do it 5 times, subtract the weight.

Get closer to the combined movement. Focus on doing complex complex exercises that train multiple muscles. Try bench presses, squats, dumbbell presses, dead drifts, pull-ups, parenting, and dip exercises.

Now it is okay to have a 4.5kg dumbbell roman bench press. If you have just started exercising, it is natural to lose a lot of weight. Gradually, as you exercise, you will raise your muscles and increase your weight. As you continue to exercise and increase your weight, you will find yourself feeling muscular.

When exercising, it is better to take a break between each set within one minute. Also, do not do more than 12 times in a set.

4

Eat protein shake immediately after exercise. A study at the University of Birmingham suggests that protein shakes can improve endurance when exercising. Immediately after exercise, let's try a sports energy shake or a bunch of banana and dry fruit. [6]

You do not have to eat shakes just after exercise. It is good to eat protein shake in the morning. You can also make protein smoothies with milk (not low fat), bananas, and a spoonful of protein supplements to drink during the day.

Nutrient-enriched meals are beneficial for weight gain. For example, you can add high fat, high calorie, high protein foods to your diet. Typical examples are cheese, milk (whole milk), sour cream (without fat), and avocado.

5

Take a break. After exercising, muscles should rest. The muscles become bigger and stronger. Muscle grows at rest, so do not repeat the same muscle training exercises before the muscles are fully recovered. In other words, do not train the same muscle for two consecutive days. Wait at least 48 hours after exercise and repeat the same exercise.

In addition, it is recommended that you take 8 to 9 hours of sleep every night for complete recovery and growth of your muscles. If the sleeping time is less than 6 hours, the maximum efficiency of exercise and diet can not be achieved.

Step3:-

Know what to avoid:-

1

Avoid framed life. Our body quickly adapts to a given situation rather than thinking. So if you do not change your workout schedule on a regular basis, you will be greeted quickly. Let's change the exercise plan after one week. Increase or decrease the number of sets or actions. Or change the order of exercise.

2

Restricting aerobic exercise. Other aerobic exercises, such as running, biking, swimming, and so on, consume energy that can be used for muscle growth. [7] If you want to increase your weight, you should limit aerobic exercise time to 20-30 minutes. You can also select low intensity aerobic exercise hiking, walking, and cycling on the ground.

3

Instead of sitting and spending time moving more. Eat everything you want to eat and move as little as possible, but the weight is faster. However, if you increase your weight in this way, it will look different from your desired outlook. Moreover, the body will become much weaker rather than stronger. Growing muscle with sweat and effort will increase your weight and your health will improve and your appearance will look much better.

4

Do not ignore the signal when you exercise too much or your weight wakes up too fast. If you try to increase your weight too quickly, your body may be exposed to a great deal of stress. The body should not be sick and tired all the time. Once you have improved your diet and started exercising, it is normal to have more strength than before. If not, let your body listen to the signal as it is signaling something is wrong.

Let's hire a personal trainer. Having a few trainer's help will help you understand how to do certain actions, how many times a week, how often, and how to adjust your diet.

Before taking supplements, consult your doctor first. If you are injured while exercising, go to the hospital immediately.

Warning:-

Talk to your doctor before you make any major changes to your diet or exercise habits.

If you are trying to lose weight suddenly and want to gain weight, first ask a certified dietitian or physician. Especially if you are over 65 years old, it is better to discuss with your doctor. Unintended weight loss may suggest a health problem, so you should tell your doctor.

FINAL WORD:-Hello freinds i thise post i well so you how to increase weight fast I am fully sure that when you apply all the tips which i am share to you than 100% you can increase the weight faster and fast ,Thanks