How to Gain Weight and Muscle

Some people are thin and light for some reasons. At this time, they can increase weight and muscle through certain methods. The two main methods are effective fitness activities and a good diet. You should increase calories appropriately, eat more high-calorie foods, eat small meals frequently, and do moderate exercise to achieve the effect of increasing weight and muscle.

How to Gain Weight and Muscle Even if you have a fast metabolism, you will need to eat more to gain weight. At the same time, you need to strengthen your strength training to transform from a skinny man into a muscular man. Here are the specific methods: 1. Eat more.

Increase the heat. After two weeks, increase your daily calorie intake by 500Kcal. You won't feel sick if you still eat the same amount of calories as in the first two weeks. For a person weighing 140lbs, the calorie intake needs to increase from 2800Kcal to 3300kcal after two weeks. Record your weight. Body weight was measured weekly. If you gain weight just eat the same amount of calories. If you don't gain weight, you'll need to increase your calorie intake by 500kcal every day for the next week, and continue this way until you're at the weight you want. 2. Eat 6 times a day. Stop drinking coffee to kill time, eat nothing before lunch, then have a big lunch, and then have a midnight snack late at night. Develop the habit of eating six meals a day and don't forget the ones in between. Have breakfast. If you skip breakfast your body will lose muscle. If you want to transform from a skinny guy into a muscular man, you need to eat within an hour after getting up and develop the habit of eating breakfast.

3. Eat high-calorie foods. Vegetables are healthy foods, but they don't help you build muscle. For example, 250g of olives contains only 100 calories. You need high-calorie foods. Complete carbohydrates: oats, rice, noodles, flour, potatoes, sweet potatoes, beans, etc. 200g of pure flour contains 700kcal calories. Milk: If you are not afraid of gaining weight, go with whole milk, otherwise drink skim milk. One litre of whole milk contains 500 kcal. Nuts: almonds, cashews, walnuts, peanuts, etc. 100 grams of peanuts contain 500kcal. You can also try peanut butter. Healthy fats: flax oil, liquid fish oil, olive oil, etc. 1tbsp. can increase your daily calorie intake by 300kcal. 4. Strength training. The stronger you become, the more muscular you become. Do strength exercises. Do exercises that work multiple muscles: pull-ups, bench presses, weightlifting, dumbbells, and most importantly: squats.

5. Get protein . You need protein to build muscle and recover from training. You need to consume at least that many grams of protein every day according to your weight. Here are the sources of protein: Lean meat: beef, pork, lamb, venison, bison, etc. Poultry: chicken, turkey, duck, etc. Fish: tuna, salmon, mackerel, etc. Eggs: Eat egg yolks which are rich in vitamins. Dairy products: milk, cheese, cottage cheese, yogurt, etc. Time: There is no fixed time. If you weigh 140lbs, eat a can of tuna at noon, 200g of quark as a side dish, 300g of meat for dinner, and drink 500ml of milk a day, you can get 140g of protein. 6. Prepare food in advance. No one has time to cook three meals a day, so it is more convenient to prepare them in advance. When it's time to eat, just take it out of the refrigerator and heat it in the microwave for 2 minutes. In the morning, get up 30-45 minutes earlier and prepare the day's food, including breakfast, so that the food in the refrigerator can cool down while you take a shower. Evening: If you have trouble getting up in the morning, preparing food for the next day after get off work is actually not as much of a hassle as it sounds. Since you have to prepare breakfast anyway, you might as well prepare other meals as well. Do more with less. Save the leftovers for tomorrow. You'll get used to it.

<<: How to effectively lose fat and gain muscle

>>: How to increase muscle size