How to quickly gain weight: examples of menus, products and exercises

Have you always considered yourself too skinny? Skin and bones? While when most need to lose weight, gaining it can be very challenging.

Want to know how to quickly gain weight without harm for health? In this article we will tell you how to increase body weight in short term.

• 1. Power for accelerated weight gain
  • 1. Eat often to consume more calories
• Diet menu for weight gain.
  • For men
    • Breakfast
    • Dinner and supper
    • Snacks between main meals
  • Example menu for girls
    • Breakfast
    • Lunch – Dinner
    • Snacks 2-3 times a day
  • 2. Eat the right types of fat
  • 3.More protein
  • 4. Increase the amount of carbohydrates in the diet.
  • 5. Food for the night
• 2. Exercises for quick weight gain
  • 1. Strength training
  • 2. Increase physical activity
  • 3. Consume less energy outside of training
  • Useful tips to help you gain weight quickly.

1. Power for accelerated weight gain

1. Eat often to consume more calories

Although everyone should follow this rule, it’s especially important for those who are trying to gain weight quickly. Eating often means eat five to six times a day in small meals, containing as many calories and nutrients as possible.

It doesn’t mean eating harmful foods and sugar, it means more protein and complex carbohydrates. If you want to get healthy weight, then do not stock up on fat. Your snacks should be nutritious, but high-calorie, think about:

• nuts
• peanut butter
• cheese
• dried fruit
• avocado.

And this is your evening snack. Forward!

And while it’s a great way to gain weight, it’s bad for health, so give up sugary drinks and coffee. AND replenish your fluid supply with plain water and smoothies (like milkshake with ice) or skim milk cocktails or from juice, for a more active increase in calories.

Diet menu for weight gain.

Have you already gained weight in a short time? Correctly, need to eat well, then eat consume enough calories for muscle growth. And you need to consider the amount of fat, protein and carbohydrates. The bottom line is that each of these nutrients is very important. in the diet, and in the diet of a person who wants to get fat quickly, they must be present without fail.

To simplify your task, we have compiled a rough diet nutrition for weight gain for men and women. For starters, you can use them as they are on the site or you can customize them by replacing products or increasing their number, if it seems to you that this will not be enough for active growth.

For men

Breakfast

Dinner and supper

Snacks between main meals

Example menu for girls

Breakfast

Lunch – Dinner

Snacks 2-3 times a day

To gain weight as quickly as possible, you can use food options offered. If there is no result, then calorie needs to be increased. It can be made simple. double the number of servings, or add another 1-2 eating, or add high-calorie foods. It’s your choice which will be more convenient for you.

2. Eat the right types of fat

You want to increase body weight and look healthy, not like a skeleton with a belly. Then maximize the consumption of cereals, dairy products, nuts (including peanut butter), and meat, and Bypass ice cream, fried and greasy junk food.

Healthy fats should be obtained from fish, peanuts, cashews and olive oil. Beware of saturated fats (bad) animal origin. If you want something tasty, then good alternative – bran muffins, yogurt, fruit cake and fitness bars.

3.More protein

Although the opinion that the more protein you consume, the build more muscle is a myth, but protein is an important part your diet. This is the building material for our entire body: muscles, bones, skin, hair and blood. Therefore, complete your menu high protein food.

Protein-rich foods include meat, cheese, milk, fish, and eggs. For vegetarians, protein can be obtained from soy products, such as tofu, and even better from a combination of products, such as rice or corn with legumes.

4. Increase the amount of carbohydrates in the diet.

Although criticized, carbohydrates provide energy and help build muscles and are involved in all vital functions. Carbohydrates are The main source of energy for your body. And here simple carbohydrates are best avoided. They hold empty calories and probably will be stored as fat because sugar, quickly entering your bloodstream, is the cause of a sharp increase in blood sugar.

Buckwheat, rice, pasta (pasta from durum wheat), potatoes and all cereals fall into the approved category. Glucose from them is released into the blood slowly and provides stable energy supply for a long period without causing jumps in insulin, which lead to fat deposition.

5. Food for the night

When gaining weight, the total calorie intake per day. And to gain weight, you need to increase the daily calorie intake. Eating food before bedtime will add more one dose and increase the total calorie content.

In addition, the body needs to digest and assimilate food about 3-4 hours. After this time, he is in hunger and begins to use muscles to get nutrients. That is, it begins to destroy, with difficulty muscles obtained.

In order not to get excess fat as a last meal before going to bed you can eat:

• cottage cheese
• the eggs
• white meat
• fish.

2. Exercises for quick weight gain

If you decide to go to the gym or have some equipment at home, note which exercises to gain muscle mass are the most effective, this will allow you to properly draw up a training program. And also use our tips in selecting exercises by type physique because limb length, muscle size and strength impose certain restrictions in training.

1. Strength training

To quickly recover, it’s not enough just to increase calorie intake. The fact is that the body must see the need for additional muscle mass. Because more weight is an increase in the burden on the cardiovascular system, increased load on the nervous system. What, in order to safety, our body will not do. He must see a clear need for muscle gain.

Strength training, which will give us a signal, will help us in this. that the existing muscles are not enough and you need to build new ones. AND increased calorie intake will be a good growth opportunity weight.

Yes, some of your muscles develop cardio, but how you can quickly gain weight if the body does not receive sufficient power loads? No way. And then come to the rescue workouts with extra weights. Here is a nice complex training with dumbbells at home.

This does not mean that you should be like a gym (although this, of course, will work!). Do push-ups, twists, lunges and squats in a comfortable home environment. But for speed up the process and better results you need to use extra weight.

Exercise will also boost your appetite. Protein bar or after workout cocktail will give what your need the muscles.

2. Increase physical activity

As stated above, to increase weight, the body must receive stimulus. Your muscles should get more exercise and work. hard. If your loads are small, change them and do more complicated.

Buy strength training equipment home. It will work if you have only 15 minutes before going to work, then you can strain all your muscles by completing the quick build program muscle that will guide you on the right track.

3. Consume less energy outside of training

In addition to accumulating, burn as few calories as you can. Grab the remote, your milkshake, and fall on the sofa. ?

If you really become less ubiquitous agile, it is important to perform strength training. Even if you don’t see the fat in your body, the internal fat (the one that covers your internal organs) may appear unnoticed. AND inner fat loves inaction. Therefore, before you sit down watch a movie, shake the iron. And then arrange a movie marathon with a few light snacks.

Useful tips to help you gain weight quickly.

• Take snacks, cheese, nuts with you. They can be consumed between meals. This is convenient when there is no way to bring buckwheat with meat
• If you think that you are getting excess fat, then reduce number of calories, remove or replace harmful products with more useful and do more exercises for burning fat.

Interesting topic:

1. Muscle mass protein