Having the required weight is a healthy sign of your body. But being too much underweight can be a tensed subject. If your body weight is not fair enough then you are required to gain weight in order to make a proper balance of your body. The situation arises when your body does not have enough weight to carry out day to day activities. It can be due to various factors such as pregnancy, tension, malnutrition or any other health concerns. In this article, we would be discussing on how to gain weight fast.
Why People Fail To Build Their Muscle Mass?
There are always a few reasons why most people fail in their attempt to gain muscle mass:
A. Improper diet.
Most people do not eat enough protein however consume too many simple carbohydrates.
B. Lack of consistency.
They don’t stay focused throughout the whole 12-week period. If they don’t see results immediately, they get discouraged and give up. You must stick with your plan. No program will work if you are inconsistent.
To get results, you have to willingly do whatever it takes, and work as hard as necessary with consistency. Sometimes it could get to the idea of obsession, but it needs to be that way so that you can reach your goal.
Here are some basic information and things you should follow to bulk up:
1. To gain weight you must simply eat more calories than you burn off!
The main thing which you cannot over stress is that you require to eat more for weight gain. You have to eat as you have never eaten before. (however, not any processed foods or junk food like noodles, donuts and chips, candy or chocolates).
The key is to eat healthily! Start eating six meals per day with a gap of every 3 hours.
2. Increase your carbohydrate and protein intake
Your body cannot build muscles without protein.
The following are some examples of nutrient-rich foods which can help you to gain weight safely and effectively:
| Milk | Dried fruits |
| Protein shakes | Avocados |
| Rice | Dark chocolates |
| Red meat, Fish | Healthy oil |
| Potato | Cheese |
| Banana | Yogurt |
| Nuts or peanut butter | Pasta |
| Whole-grain bread | Oats |
3. Don’t smoke.
Smokers have a tendency to weigh significantly less than nonsmokers while quitting smoking often leads to putting on weight.
4. Focus on exercises that work for large muscle groups.
The most effective weight training exercises for building mass are the compound ones like bench presses, squats, deadlifts, barbell rows, pull-ups, and bar dips.
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5. Do heavy weights exercise.
Exercise with heavy weights and low reps ( such as 5×5, 6 to 12 reps ) and rest 3 minutes between each set. You don’t have to kill yourself, nevertheless, you must subject the body to unusual stress for each workout to grow muscle.
You can also take creatine monohydrate supplement which can help you to gain a few pounds of muscle weight. Creatine helps in making energy muscles need to work by providing it enough ATP.
6. Get quality sleep.
Sleeping properly is very important for muscle growth. You should target for at least 7 to 8 hours of uninterrupted sleep to repair your body.
7. Split your workout.
A person who does not gain weight has a very high metabolism. You need to train with more intensity, however with more rest. Keep your workouts short and intense which would be anywhere between under 45 minutes to an hour.
Following is the sample routine you can follow:
| Day 1: | Chest, shoulders, and triceps |
| Day 2: | Rest |
| Day 3: | Back, and Bicep |
| Day 4: | Rest |
| Day 5: | Legs and abs |
| Day 6: | Rest |
| Day 7: | Rest |
8. Increase your water intake.
An adequate formula to calculate your water intake is to multiply your bodyweight by .66 to get the required number of ounces.
9. Use nutritional supplements.
If you cannot afford too many products, just stick with the basics. For example whey protein. And even
if you cannot afford whey protein, the next best alternative is egg whites.
10. Be Consistent.
If you overeat today but little for the rest of the week, you will not gain weight. You must continually eat more than you burn to increase your body weight.
