Weight Gain Fitness Program

Fitness is something that many people like very much nowadays, because fitness has many benefits for the human body. It can effectively strengthen the body, improve human immunity, shape a good body and so on. Professional bodybuilders or people who are very interested in fitness must know that they need to gain weight before fitness, and then lose fat to build muscle. Here is how to formulate a fitness weight gain plan.

1. Eat more

Skinny people often claim that they can eat anything but not gain weight. In fact, the reason you can eat anything and not gain weight is that you don’t eat too much, which you can change.

Record calories: Record the calories you consume every week. You need to eat 20 times your body weight in calories every day. Maybe it’s difficult to achieve now, and that’s why you are losing weight.

Eat food equal to body weight*20kcal. If you weigh 140lbs, you need 140 x 20 = 2800kcal per day. It will take about two weeks to get used to eating that many calories, so keep track.

Increase the heat. After two weeks, increase your daily calorie intake by 500 kcal. If you still eat the same amount of calories as in the first two weeks, you won't feel sick. For a person weighing 140lbs, the calorie requirement after two weeks will increase from 2800kcal to 3300kcal.

Record your weight. Body weight was measured every week. If you gain weight just keep eating the same calories. If you don't gain weight, you need to increase your calorie intake by 500kcal every day next week, and keep doing this until you reach the weight you are satisfied with.

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. Make it a habit to eat 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 1 hour after getting up and develop the habit of eating breakfast.

Eat every 3 hours: Set a time for each meal and stick to it. Breakfast at 7am, brunch at 10am, lunch at 1pm, lunch and dinner at 4pm, dinner at 7pm and a midnight snack before bed at 10pm.

Alternate meal sizes. If you eat 3000kcal a day, try 600kcal for breakfast, lunch and dinner, and 400kcal for the rest of the day. There is no exact science to this, it is the calories per day/week/month that are important, not the calories per meal.

3. Eating high-calorie foods

Vegetables are healthy foods, but they don't help you build muscle. For example, 250g of olives contains only 100 calories. What you need is high-calorie food.

Complete carbohydrates: rice, oats, flour, noodles, sweet potatoes, potatoes, beans, etc. 200g of pure flour contains 700kcal.

Milk: If you are not afraid of gaining weight, drink whole milk, otherwise drink skim milk. One litre of whole milk contains 500 kcal.

Nuts: cashews, almonds, walnuts, peanuts, etc. 100 grams of peanuts contain 500kcal, and you can also try peanut butter.

Healthy fats: liquid fish oil, flax oil, olive oil, etc. 1 tbsp can increase your daily calorie intake by 300 kcal.