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So here I share with you my 08 tips that will surely help you gain weight in a healthy manner.
01. INCREASE CARBOHYDRATES
Increase your carbohydrate intake. How much? Well, it's very simple. Just find out your weight in kilograms and multiply it by 4. Now, these are roughly the number of carbohydrates(in grams) that you should be consuming per day. Let's say my weight is 60 Kg. Now, if I want to increase my weight, I should be consuming 60*4 i.e. around 240 grams of carbohydrates per day. Now, when I say carbohydrates, I mean complex carbohydrates. Complex carbohydrates are basically whole grains. Now, you may also ask how to calculate the number of carbohydrates that we are eating per day. Well, there are a lot of free apps that will help you count your macros. Some of the most popular is myfitnesspal and healthify me. You can download them. You can even google. You know Google has an answer to almost everything.
02. EAT FREQUENTLY
If you want to stay in a calorie surplus, it is better to eat 5-6 times a day. No matter how much you try it will be extremely difficult to stay in calorie surplus when eating just 3 meals. Also, our body has its own capacity to absorb so we should not be overeating. So, eat every 3-4 hours.
03. WORKOUT
Workout is extremely important when it comes to gaining weight. This is obviously because we want to gain muscle mass and not fat. I would suggest you go for weight training. When you do weight training, your muscles break and after you provide them with the proper nutrition they rebuild stronger. This is how you grow. Focus on heavyweights and lower rep ranges. Like 12,10 and 8 in three sets. Heavyweight does not mean that on the very first day you pick up a 20 kg dumbbell. Keep your workout sessions rigorous but short. Let it not be more than 45 to 60 minutes. Also, you should focus too much on cardio training. Once or twice a week is more than enough. If you are the kind of person who does not like to go to a gym, you can do bodyweight training which is popularly known as calisthenics.
04. PROTEIN
Now, as you will be working out, you will need a lot of protein. Keep it to twice your body weight. For instance, a 60 kg person should take 120 grams of protein daily to build muscle. Next is very important, supplements.
05. SUPPLEMENTS
Well, the only supplement I would recommend to you in this process is whey protein isolate. Especially, if you are a vegetarian. Have a scoop of whey protein powder with water,post-workout. It will really maximize your muscle gains. Remember, post-workout, whey protein should be taken with water and not milk even if you are trying to gain weight. This is because post-workout you need fast recovery and milk will slow down its absorption. Then, I would like to repeat that please DO NOT buy mass gainers.
07. SLEEP
Now that we have talked about nutrition and workout, the third most important factor is sleep. You should know that body actually grows when we are sleeping. So, after all that effort that you have put in throughout the day, your body deserves at least 7-8 hours of sleep at night.
08. WATER
Water is most important no matter what your fitness goal is. Because you are consuming too many calories throughout the day, drinking enough water (8-10 glasses) will help that food get absorbed easily.
So friends! follow these 08 tips and I don't have any reason why you will not gain weight. Also, I would suggest you go through the description of this post as I have added some more information regarding this topic.
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The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.