How to gain weight and muscle, 4 recommended methods

There are always some people around us who cannot gain weight no matter how much they eat. This makes those people who gain weight even by drinking water feel extremely envious. However, they don’t know that those people who cannot gain weight are also often troubled. They are always thinking about how to gain weight and build muscle. Exercise should be combined with diet. It is recommended to focus on weight training. A lot of sweat is lost during exercise, so you should pay attention to replenishing water. It is also crucial to maintain adequate sleep.

1. Weight gain exercise

Exercise plays a more important role in weight gain than in weight loss. In other words, if you want to gain weight quickly, you must exercise, otherwise you will get fat instead of strong. For weight-gain exercises, it is recommended to focus on weight training in the initial stage, because weight training will damage muscle fibers, causing them to regrow and hypertrophy. Of course, if your physical strength is very poor, it is recommended to use a 2:1-1:1 ratio of weight training and aerobic exercise.

Because later on these two kinds of exercise will affect each other, without enough physical strength, it will be impossible to lift enough weight. When doing weight exercises, you must pay attention to the issue of symmetry, that is, the flexors and extensors must be trained together, otherwise the so-called crossed x syndrome will occur, or you will develop into a gorilla with a hunched back and a hunched chest. And each part should be trained at least once a week.

2. Drink plenty of water

A high-protein diet and weight training will make the body's nitrogen balance active. The body's protein is destroyed on the one hand and synthesized on the other hand, which requires water as a medium. At the same time, sufficient water can also make the kidneys function more actively, which is better for nitrogen balance. In addition, as the amount of exercise increases, more sweat is lost and more water is needed. So if you want to gain weight, please drink more water.

3. Get enough sleep

Adequate rest and sleep are also important in how men can exercise to build muscle and gain weight. The body needs time to repair damaged muscle fibers and synthesize glycogen and ATP in the muscles so that the muscles have the strength to cope with the next training. At the same time, the growth hormone secreted by the pituitary gland during sleep can make the nitrogen balance towards the direction of synthesis. In other words, your muscles do not grow in the gym, but grow during sleep.

I believe that if you can persevere, you will succeed.