How to gain weight effectively The most effective way for men to gain weight

With the prevalence of fitness in recent years and the popularity of the internet, the idea of knowledge has become more readily available. This article is going to introduce why you need to gain weight and how to gain weight in a healthy way.

The dangers of a thin body and the bad effects

Overweight is now the disease of civilization, too long sitting in school desks and chairs, office chairs and so on leading to insufficient exercise, emotional stress and abnormal diet have led to an increase in the overweight population. We all know that too fat is not good, obesity will bring many diseases, too thin is also, may lead to anemia, urine, memory loss, gallstones and other diseases, research has pointed out that men have 140%, women have a 100% chance of dying earlier, too thin boys have a greater impact on the level of the immune system, osteoporosis and even fertility will be affected, serious is less muscle disease. So people who are too thin should consider starting to eat the right food and train hard after reading this article!

The right concept of weight gain: eat more calories than you consume

The most important sentence is that the number of calories you eat in a day should be greater than the number of calories you need to consume in a day. The number of calories needed in a day is different for each person, and changes with gender, age, job, and number of exercises. -1000 calories as your weight gain plan, and these calories to use protein or carbohydrates or fat, will be explained later.

Six must-know weight gain tips

1. Do not drink water or beverages before meals

Avoid filling your stomach with water and beverages causing you to not eat as many calories as you should.

2. Smaller and more frequent meals

If you do not eat the expected amount of meals, you can add snacks in between meals.

3. Drink whole milk

It is easy to get enough high quality protein and calories from whole milk.

4. Get enough sleep

Adequate sleep can help the normal functioning of the body, so that the weight gain effect is better.

5. Try to gain weight whey high protein

If it is difficult to get enough protein, carbohydrates, fat and calories from general food intake, you can try weight gain whey, two scoops of 310 grams can provide 1230 calories containing 50 grams of protein, 223 grams of carbohydrates, 16 grams of fat, and the feeling of fullness is not so serious, ideal for trainers who are gaining weight.

Common fallacies of the weight gain process

Not eating enough

From the aforementioned article has been to explain the importance of eating, this point is usually more likely to happen to women than men, women often focus on their weight changes rather than body shape, if there is not enough energy for the body to synthesize muscle, energy will lead to the loss of muscle, if you want to gain weight, you have to eat more than they consume a day, no material how to build a building out of it?

Eat too little carbohydrates

Carbohydrates are the body's most important source of energy, after training can eat simple carbohydrates, such as white bread, pasta, rice to help control insulin and help glycogen into the muscle, but also to help the body from whey uptake of amino acids, accelerate protein synthesis reaction. Complex carbohydrates such as oats, brown rice, sweet potatoes, etc. are suitable for breakfast or the main meal after training.

Lack of aerobic exercise

This is a serious mistake! Many people will say I do not want to do cardio, because cardio and lose muscle, you may want to try thirty minutes of cardio every day, will have an unexpected effect on your weight gain and muscle gain process, adding cardio to your training menu, consuming calories will make your appetite increase, which can help you eat more food. Secondly, it also enhances cardio. Many people don't manage to break their training weight, often because of a lack of cardio capacity, so don't wait! Add cardio to your menu! Key summary: cardio can prevent fat gain during weight gain, accelerate muscle recovery and increase your appetite.

Not enough time for rest

If you're eating right and training right, you're doing great! But you may have forgotten to give your body time to rest and recover, so you feel that the progress is small. You destroy the muscle fibers in the gym, after which you have to rely on food to supplement the nutrition to synthesize new muscles, but what muscles need is time to synthesize these nutrients. It is possible that overtraining has caused the muscles to have no time to recover, and the time of rest of the muscle groups are diverse, most say 72 hours, if you train the muscle group is still sore, you should first skip that day of training to avoid injury. The key summary: not enough time to repair will lead to half-hearted results, proper rest for the muscle groups have time to use the nutrients you eat to synthesize muscle.

Overly concerned about numbers

People are very concerned about the numbers, and girls rush to think about how to lose one or two extra kilos, but we should pay more attention to the body shape rather than on the numbers, we can't increase the muscle steadily every week, so it's pointless to emphasize the weight increase every week. And girls may pay attention to the increase of numbers, the same volume of muscle is heavier than the same volume of fat, when your muscle mass increases weight will follow, we should focus on the change in body shape rather than numbers.