Steps to Gain Weight for Men
If you are a man who aims to increase your lanky body into a good healthy muscular body then follow a plan to achieve thinness. Many methods are there to attain weight gain but, the important factor is that you must follow confidently one of those methods to attain your aim. Try to gain weight
Drink water : Drinking plenty of water is more important step to increase weight for men. It gives essential energy to gain weight. Drinking at least 5 liters of water per day is preferable.
Eat more: When you try to gain weight, the first thing you have to keep in mind is eating more. Eating more includes all variety of foods without any restriction. Take more than 250 calories in your daily food. Foods to be taken for weight gain are:
Meat: rice, wheat, peanuts and other nuts which high calories, chess, butter, whole wheat bread, avocados, dates, coconut oil, brown rice etc.
Increase caloric daily : If you still find your weight is not increased, taking 250 calorie can add even more 250 calories in your food. It cannot be increase immediately. It shows gradual increase in weight. Don’t consume high calories of same variety of foods take it from different variety.
Beware of Body Fat : Check periodically if body weight you increased, what is the targeted weight and how much you achieved. You should be very cautious about your body fat, once you started having high calories; you have to check regularly to know whether calories are changed as muscle or fat. Sometimes over calorie intake will make you fatty then muscular.
Track Calories
Breakfast———1200
Lunch————– 800
Dinner————–700
Snacks————-200
Totally 2900 calories has to be consumed for healthy weight gain. Don’t have that much calorie immediately, increase calories day by day slowly.
Lift Weights : Your decision to Gain Weight should result in weight gain and not fat gain. It is possible only through physical exercise. Simply eating without exercise will transfer you from slim person to a chubby person and not as healthy person. If you want to maintain healthy and stay fit you should involve in doing exercises. Exercise like weight lifting will helps you to transfer heavy calorie intake into muscle. Depending upon your objective you can do the weight lifting. If you would like to carve simply then do weight lifting two days in a week and perform it in regular intervals and you aim to expand muscle do weights lift 5 to 6 days of week but do it with less repetitions.
Sleep well : Calorie intake and doing exercise is not enough to increase weight; a Healthy Weight Gain is possible only when you give rest to the body. Have a good sleep for 8 hours in a day. A restful night will help you retain energy.
High calorie foods are preferred to take during weight gain, but you should know the difference between healthy calories and non healthy calories. You must avoid eating Junk foods and fast foods that really spoils your health.