Being underweight not just affects the way you look, but also can cause health problems. Here are important tips on fast weight gain for men, read on…
In today’s world everybody is obsessed with weight loss. There are so many superfoods, diet plans, workout routines, etc., that promise you weight loss. But, there is a minority of people who are underweight. However, being underweight or skinny is not good just because your friends tell you that they would like to have a body like yours. As being underweight makes a person look way younger than their age, and might not get them the same attention that a person of the same age looks receives.
Also, finding clothes if you are underweight is a headache. Apart from the physical appearance, being underweight or highly underweight is not good because it can increase your risk to heart failure and cancer. Fast weight gain is possible, all you need to do is eat the right kinds of food, eat more, and follow an exercise program.
Ways to Gain Weight Fast
Putting Muscle Mass
There are two ways to gain weight either you can keep on gorging on foods till you put on fat, or eat a well-balanced diet and perform strength training exercises to put on some muscle mass. A good diet to gain weight fast will provide you with proteins and other essential nutrients, and by working out regularly you can put on muscles. Did you know that muscle mass is greater than body fat? Hence, muscle building will show more weight on the scale.
So, you can start an exercise routine by adding some cardio and strength training exercises. You can work out in the morning or in the evening time. Just do a 15 minute session of cardio for warm up and then use dumbbell weights to perform the strength training exercises.
Increase Your Calorie Intake
For weight gain there is one simple rule, you need to eat more than your daily intake of food. Add 500 – 1000 more calories to your daily food intake. To balance out the calories keep having 5 – 6 meal on a daily basis. Start with a heavy breakfast which includes milk, cereal, a bowl of fruits and dry nuts, and an omelet for protein. Go with a balanced diet that is more than 500 calories for a month; and check your weight, if you still haven’t gained weight then add 300 calories more to the diet.
Load up On Proteins
Proteins are very necessary when it comes to bodybuilding, as they are the building blocks of the body. So, it is important that all the meals you have in a day have some form of protein in them. Some of the best sources of protein are milk, yogurt, soy, whey protein powder, chicken breast, turkey breast, eggs, fish, and other seafood.
Eating Energy-rich Food Items
Try to include foodstuffs which are loaded with healthy calories in your diet. Such foodstuffs will provide you lot of energy with less portions of food. Dry fruits and nuts are an excellent food source which are loaded with healthy calories. You can also add cheese and butter to the food preparations and dressings of olive oil to your salads.
Sometimes weight gain is difficult, because your body is not getting adequate amount of nutrients. If you are underweight and over 40 – 50 years old, then consider taking nutritional supplements. You can buy multivitamins, minerals, and other supplements. Also, adding whey protein powder to your meals, milkshakes, and smoothies is a great way to nourish your body. You can find safe all natural organic supplements, that you can have with your breakfast.
Getting Adequate Rest
Exercising and following a balanced diet are the right ways to gain weight fast. In men and women, rest is as important as diet and exercise. So, get your 8 hours of sleep daily. You can also consider taking an afternoon nap, after your lunch if you fee like. If you are comfortable then eat a snack, before going to bed at nighttime. This will help to store more energy inside your body.
It is important that you stick to the above plan for long to see a steady weight gain. So, eat the right kind of foods, eat more, workout, and get adequate rest and soon you will gain weight.