How to gain weight for a man
It is believed that most people are overweight. But in fact, both among women and among men, there are many who would not like to lose weight, but to increase their body weight. Moreover, the principles of weight gain for men and women have significant differences. How to gain weight in a man with a lean physique?
How to gain weight for a guy
Often guys who are underweight ask how can a thin person gain weight? Usually they claim that they do not limit themselves in food and even have a snack before bed, but they can not increase their body weight in any way. It is unlikely that, when asking the question of how to gain weight for a man, the representatives of the stronger sex want to acquire a saggy belly. On the contrary, everyone strives to have a toned, muscular body. That is, weight gain due to body fat is not an option. Therefore, we will focus on how to gain weight for a guy by increasing muscle mass and accumulating a small amount of fat.
It should be noted that this way of increasing body weight, despite the fact that it is slow and difficult, at the same time, more productive and effective. Muscle growth is not a fast process. However, with the right approach, it will be possible to easily gain one or two kilograms of body weight per month due to the growth of muscle tissue. Basically, an increase in muscle mass is achieved during strength training, especially in the presence of additional weights.
As you know, the main male hormone is testosterone, which, among other things, is responsible for the growth of muscle mass. Regular physical activity promotes the production of hormones such as testosterone and growth hormone by the endocrine system. Plus, strength training has another positive aspect.
The release of hormones that promote muscle growth also contributes to an overall improvement in the cardiovascular and immune systems. That is, with the right loads, an increase in body weight due to the growth of muscle tissue will have a healing effect on the entire body. Of no less importance in deciding how to gain weight for a man is compliance with the regime and the correct diet.
How to gain weight thin
When asking experts how to gain weight for a man, for some reason many forget about a balanced diet. The fact is that not all food contributes to a set of muscle mass. For example, a full plate of convenience foods is not the best option. Eating quick-frozen cutlets or sausages is unlikely to gain anything other than fat. Such food is poor in protein, but rich in cholesterol and simple carbohydrates.
To answer the question of how to quickly gain weight for a guy, you should know that often a low calorie diet does not allow you to increase body weight. Therefore, a balanced and properly selected diet is one of the main factors for quality weight gain. In order for muscle mass to grow, it is imperative to have an excess of calories in the body. The body is designed so that with an excess of calories, weight is gained, and with a lack of them, fat is burned.
How to quickly gain weight for a man if the calorie content of his diet is insufficient to increase body weight? First, you need to calculate the daily calorie intake required to maintain weight and add an additional 500 calories. This can be calculated by the formula: body weight multiplied by a factor of 45. However, with heavy physical work, more calories will be required. For weight gain, it is very important that the calorie content of the diet exceeds the body's needs. And, we can say that the problem of how to gain weight for a man will be solved by half.
If you eat only 2-3 times a day, as most men do, then you will not be able to gain muscle mass. Large portions are difficult to digest, so muscles won't grow. You need to eat 5-6 times a day, making protein snacks between main meals. To create new cells, the body needs proteins, which are building materials, and carbohydrates are needed for energy.
How to quickly gain weight for a man
Eating complete, high-quality protein is a prerequisite for increasing muscle mass, and therefore weight. With a lack of protein, even with an increased calorie content of food, muscles will not grow especially. Moreover, a fat layer may appear, but muscle tissue will not increase at all. Two servings of meat or fish, two servings of egg white and cottage cheese should be present in the diet daily. Also, do not neglect plant proteins.
For breakfast it is best to eat omelet, cottage cheese with dried fruits, cereals, yogurt, milk, herbs and fruits. Lunch and dinner can consist of salad and any protein products of animal or vegetable origin with a side dish. Cereals such as rice, buckwheat, pasta seasoned with olive oil are suitable as a side dish. During a snack, you can pamper yourself with dried fruits, cottage cheese, a sandwich, nuts or a light salad.
How to quickly gain weight for a guy, what do you need to do for this? It is very important for rapid weight gain to drink as much water as possible. Fluid directly affects body weight, and all cells in the body need water for healthy functioning. A healthy body will gain weight faster with proper nutrition and exercise. Men are advised to drink at least two liters of fluid daily. Milk is especially beneficial for muscle growth, so you should drink it regularly.
How much can you gain weight
Men who want to increase body weight are often worried about the question: how much can you gain weight? It is worth considering that the rate of weight gain in people with different physiques is significantly different. With a thin physique, gaining weight will not work as quickly as with a tendency to be overweight. Much depends on genetics, exercise and dietary effort, and patience.
Another important aspect for gaining weight is getting regular rest. It is necessary to try, if possible, to avoid stress, which negatively affects body weight, and also to sleep at least eight hours a day. The fact is that muscle growth does not occur during training, but when a person is resting, especially at night.
How to gain weight for a man so as not to harm the body? Experts do not advise using various synthetic cocktails in pursuit of a rapid increase in muscle mass. They will not bring anything good for the body, and can even lead to illness. In addition, the athleticism acquired in this way will be short-lived.
For how much you can gain weight, no one can say for sure. It is best for the body to gain weight slowly but surely through regular exercise and a balanced diet. Then the resulting effect will last for a long time.
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