Do you feel like you’re living in a parallel world, surrounded by people who are constantly complaining about their weight and dreaming of losing weight while you want to gain weight? It would seem so simple, it is enough to eat a lot and you gain weight. However, for some, this is a very difficult goal to achieve. This does not mean that it is impossible. Here are some tips on how to gain weight in a healthy way.
What matters in this case: genetics, exercise and nutrition.
The concept is simple: if you want to gain weight, you need to consume more calories! However, to make sure you build healthy muscle tissue, you also need a proper training plan based on strength training. Of course, genetics play a huge role here, determining how easily or difficult it will be for you to gain a few pounds. It is also known that the effects will not appear overnight, so be patient.
Eat more
Start by determining what your caloric needs are (online calculators or your personal trainer will help you with this). If you have already done this, add, for example, 200-400 kcal to your requirement. Don’t overdo it at first, if you start slowly and track the changes in your body, the chances of increasing muscle mass rather than body fat will be higher. Remember that calculations are a determinant, not the final measure of truth. You can start supporting yourself with supplements, but nothing can replace a well-balanced diet. When bulking up, it doesn’t mean you can stuff yourself with junk food – the principles of healthy eating still work here. Although a cheat day is more advisable here than during e.g. reduction.
If you get drunk on protein shakes, know that protein won’t do all the work here. Of course, it’s needed in the process of building muscle, but carbohydrates are the main nutrient that will help you gain weight. Not only do carbohydrates fuel you during your workouts so you can train harder, but, after your workout, they stimulate the secretion of insulin, which helps amino acids get into your muscle cells.
Eat more often.
Sometimes the amount of food you have to consume is overwhelming. Instead of significantly increasing portions, try to add more calorie-dense but healthy snacks throughout the day (e.g. cashews, walnuts, Brazil nuts). Pay special attention to post-workout meals. Remember also that the reconstruction of muscle glycogen begins immediately after training and lasts up to 14 hours. However, for amateurs, I recommend using regular WPC.
Eat more efficiently
Another way to eat more without feeling stuffed is to add healthy, high-calorie ingredients to your meals, e.g. add peanut butter or honey to protein pancakes, protein supplement to shakes, fruit, yogurt, dried fruit to porridge. This will provide your body with extra healthy calories without feeling overeating.
Eat consistently
Some people seem to burn calories like machines – even if they let go of 300 kcal in a day, they immediately regress. If you also have this problem, it is worth investing a few minutes each week in meal planning. This will let you know immediately what you need to eat as your next meal. It is also worth making sure that you always have healthy, high-calorie snacks on hand (in your gym bag, in the car, at your desk at work). This way you will avoid a situation where you have nothing to eat and it will be easier for you to achieve your goal.
As you can see, not everyone always dreams of losing weight. If you belong to the latter group of people who want to gain weight and increase their muscle mass, follow the advice above and it will be much easier for you! In such a situation, it is also worth visiting a personal trainer who will create an appropriate plan and diet tailored to your goal.