People often pay too much attention to the problem of being overweight that they ignore the lack of weight or weight loss. Obesity has always received more attention than malnutrition. There are people who always ask themselves that how to gain weight safely?
Some weight gain methods can lead to health hazards. Using drugs to gain weight, overeating and being unbalanced… are all ways to gain weight toxic. To gain weight safely, you need to keep a few things in mind that this article will cover to help you gain weight safely.
How to gain weight healthy?
Weight gain is the need of the majority of people who are underweight. In addition, weight gain is also the need of an athlete, an actor or a model… However, the concept of healthy weight gain is not well understood by everyone.
Healthy weight gain is when your weight gain is on a good track as muscle and body fat increase evenly along with improved health. This will relate to your diet and exercise regimen.
Usually, consuming 300 calories to 500 calories more than your body burns each day is enough for you to gain weight steadily. To gain weight faster, a person may need to consume up to 1000 extra calories per day.
You should actively control your calorie intake each day
The advice for you is to control your calorie intake each day. This will help you understand and tailor your diet to your weight gain needs.
People who are trying to gain weight should also be mindful of the foods they are consuming. For example, eating foods high in sugar is a simple way to increase calorie intake, but it also carries the potential for a person’s risk of developing stage 2 diabetes.
In addition, exercise and rest also play an important role if you want to gain weight safely. Gaining muscle mass is always a top priority if you want to gain weight. Therefore, exercise is indispensable if you want to gain weight safely.
5 tips for you to gain weight quickly and safely
Here are 5 tips to help you gain weight safely. Take note of the following to make your weight gain journey easier.
1. Eat 3 to 5 meals a day
Eating at least 3 to 5 meals a day is the easiest way to add calories to your day. This doesn’t mean you have to eat 5 main meals a day. Keep 3 main meals and add snacks in between to ensure calorie intake each day.
2. Weight training with weights helps to gain healthy weight
Weight training at least 3 times a week is essential for healthy weight gain. This will help maintain lean muscle mass in the body.
To continue to increase muscle mass, you need to know the variety of exercises, the number of sessions, and the duration of the exercises. Lifting weights, reps and sets will also help you gain muscle quickly.
Weight training will help you gain weight by building muscle
Full-body movements with weights will help develop muscles very well. Some popular exercises such as squats, deadlifts, pull-ups, etc. are all exercises that help develop muscles in the whole body. In addition, movements with weights should always be a priority if you want to gain weight and gain muscle.
People who exercise regularly need to be mindful of their calorie intake to ensure that they are providing their bodies with enough fuel. In addition, balancing the calorie intake for the body to gain weight and develop muscle is also a matter of note.
3. Eat both quantity and quality
Eating a lot is not enough, it is essential that you eat good and nutrient-rich foods. Although you need more calories to gain weight, you can’t use too many foods high in fat and starch such as chips, soft drinks, fried chicken …
Make sure you choose foods that are good for gaining weight, not fat. You should focus on the following foods to gain weight more effectively. If not, you can find similar substitutes like:
- Butter
- Kinds of bean
- Cereal products, oats
- dried fruits
- Yam
- Rice
- Meat
- Fish
- Nuts
Of course, you should eat more fruits and vegetables to meet your nutrient needs. When you’re focused on gaining weight, high-calorie foods should come first.
4. Don’t skip cardio exercises
To gain muscle quickly and safely you need to focus on muscle strengthening exercises with heavy weights. In particular, cardio is an exercise that you should practice to increase endurance and good for the heart.
You can do 2 cardio sessions per week, do gentle exercises with simple cardio exercises such as swimming, jogging, cycling, jumping rope… You should not completely eliminate cardio because this is a very supportive exercise. good for the process of gaining weight if you exercise enough.
5. Get enough rest and improve your spirits
Getting enough rest is the best way to gain weight effectively. Lack of sleep is one of the causes of body weakness and can make weight loss training ineffective. You should spend 8 hours sleeping, this helps muscles grow.
Whether you gain weight or lose weight, sleep is extremely important
Always keep an optimistic spirit. Don’t be discouraged if you can’t gain weight at first. Stress will affect the weight gain process, so you should keep an optimistic mind to be able to implement an effective weight gain plan.
Reference source
Tips for gaining weight safely and things to avoid https://www.medicalnewstoday.com/articles/321982.php Accessed 25/2/2020
DO YOU WANT TO GAIN HEALTHY WEIGHT? 7 TIPS IF YOU’RE UNDERWEIGHT https://www.runtastic.com/blog/en/how-to-gain-weight-healthily/ Accessed 25/2/2020
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.
