12 effective ways to gain weight for men

When you talk about gaining weight, eating doesn’t mean eating junk food and binge eating all day. Being underweight can also be the cause of some diseases. Weight gain should always be healthy and should be achieved by eating a nutritious diet and performing weight training exercises. If you want to know how to gain weight for men, this article is a must read for you.

For Men, Do you want to gain weight? Are you looking to gain weight? So in this article, HYFA Vietnam gives you some of the best tips to easily gain weight for men.

15 most effective ways to gain weight for men

As you know, men gather muscles better than women. Muscle burns more calories per minute of relaxation than fat. Everyone is talking about weight loss but only some are discussing weight gain. Lifting weights while toning is an elegant approach to easily encouraging muscle growth to keep you mentally at ease on the court, on the court, or in time.

Are you frustrated with your skinny body? Do not worry! There are different methods by which you can easily lose weight and slim body and achieve the weight you want. Most men have a hard time gaining weight. Remember that with perseverance as well as dedication, you can achieve your goals.

Now, below we have covered some of the 15 how to gain weight for men effectively.

1. Eat more than 3 meals a day

To gain weight, you need to eat more food than usual. Physically, your body has a fast metabolism, and then you need to eat 3 meals a day. You must know that the body burns extra calories and therefore it is important that you nourish it more than it can immediately deplete.

Plan to eat 5 meals a day to gain weight. A high-calorie snack like dense banana granola bars as well as peanut butter.

2. Improve calorie consumption

If you want to gain 0.5 kg of body mass, you must increase your calorie intake by 3,500 calories. You should start eating these meals with 2 or 3 snacks. Otherwise, add 2 complete meals to wake up your calorie intake to no less than 2,500 per day.

Thus, you will gain about 0.5kg per week. This is one of the most important tips to gain weight for men.

3. Add protein to your diet

Including protein into your diet is very important if you want to gain healthy weight. Fuel your diet with plenty of eggs, tuna, chicken breast, roast pork, steak and lean beef sandwiches.

If you’re a vegetarian, eat plenty of green leafy salads and beans. For men who want to gain weight, consuming about 1 gram of protein per 0.5 kg of their body weight is recommended.

4. Consume more energy-rich foods

Adding more energy-rich foods to your diet is one of the easiest solutions to gain weight for men. Consume lots of seasonings and sauces to make your dishes more delicious and healthy.

Some of the great energy-boosting foods that are beneficial for weight gain are nuts, whole grains, dried fruit, avocados, and high-fat dairy products like full-fat yogurt, ice cream, and cheese. .

You may feel full after eating these foods, but you must force yourself to consume beyond your normal cravings. So you already know the answer to what to eat to gain weight fast for men.

5. Lifting heavy weights

This is another simple weight gain treatment for men. There is only one way to increase your strength further and build muscle and that is to confront your muscles with increasingly heavier weights.

Set long-term physical goals as well as small goals that will get you within reach. Increase the weight of the weight by 2 kg for each exercise when you reach the end goal.

6. Limit Cardio

A cardio session is good for the heart. However, cardio will burn the calories you want to accumulate to gain weight. Therefore, limit your cardio session to store energy in the body.

It’s best to avoid cardio altogether when trying to gain weight. Limit exercises that use less energy, such as hiking or walking.

7. Drink more Whey Protein

For men who want to gain weight should drink a protein shake immediately after a workout. According to a study published in a journal, drinking extra whey protein after a workout boosts stamina and endurance. So always carry a pendulum, dried fruit or banana in your gym bag. This is one of the great tips to gain weight for men.

8. Rest

Try to give your muscles time to rest between workouts. This is an important way to help your muscles get better and stronger.

Experts recommend that when you intend to gain weight, you must not work on your muscles continuously. Muscles tend to accumulate more mass when they are not being used.

You should know that your muscles look to be rebuilt during your rest days, so do not train the same muscle earlier than prepared and by no means train the same muscle group for 2 days. day. Stop for at least 48 hours before operating the same muscle another time.

Therefore, give your muscles a little rest and change up your exercise routine. This is one of the great methods to gain weight for men.

9. Drinking enough water helps to gain weight

If you want to gain weight, you need to drink a large amount of water. Still drinking 2 liters of water per day or more is recommended. Water plays an effective role in helping your body process the extra calories as well as the protein you’re eating.

You need to drink 10 cups of water a day. Drinking water is also a very important tip to gain weight for men.

10. Get enough sleep

Try to sleep at least 6 to 8 hours a night to gain weight. This is because; While you are sleeping, your muscles are rebuilt as well as renovated. This is a very simple tip to gain weight fast for men naturally.

11. Quit smoking:

Smoking kills appetite and so if you plan to gain weight, you must quit immediately. Making a few lifestyle changes will greatly benefit your health in the long run.

It has been shown that smokers tend to lose weight when compared to non-smokers. A man who wants to gain weight should stop smoking

12. Track your progress

Last but not least, tracking your progress will keep you motivated to reach your weight gain goals. Knowing that your thin appearance is fading will give you extra motivation to stick to the rules. Measure your weight weekly and if you find yourself not gaining, add some extra calories to your diet.

Weight gain for men doesn’t happen overnight. You need to put in the effort and you will start to see a difference in your physique within a few weeks. You should hire a personal trainer to assist you in this process. You can also consult a general practitioner (general practitioner) for weight gain supplements.