How To gain Weight Workout?
What’s the whole idea behind weight gain?
When you say you want to gain weight, you ideally mean that you wish to add healthy muscle to your body in the right proportion without piling up pounds of ‘fat’ pouches all over it. Not to forget, weight gain doesn’t imply a countdown to bloating your stomach & pumping up your face with what looks like a double chin!
Basically, anything to do with body weight, whether weight gain or weight loss requires you to handle your metabolism differently. Yet in a healthy & proactive manner.
So, while you work on gaining weight, you should focus more on experiment with a balanced ratio of proteins, carbohydrates, and healthy fats.
And here are some super-simple ways to a healthy, steady & safe weight gain…Yes, WITHOUT SUPPLEMENTS!
Don’t eat more, eat frequently
Yeah, I know. You’re just about to point this out from my post on weight loss & some of my answers on Quora too. And you’d ask, “If this is meant for weight loss, shouldn’t it be the opposite for weight gain?” Well, our metabolism doesn’t work according to the ‘opposite’ hypothesis. Eating 5-6 meals a day works favorably for both the groups of people; the weight loss & weight gain aspiring folks.
When you eat frequently in intervals of 3-4 hours, your metabolism remains consistent & you don’t have those sudden, evil hunger pangs. So, when you eat the 3 main meals along with 2 or 3 snacker meals, your portion of eating reduces. This prevents you from gaining unnecessary fat, but helps you absorb the protein & other relevant macro-nutrients from whatever you’re consuming.
This is me. I am 49 years old I have a healthy diet and I do workout usually.
Gaining weight in a healthy way involves a combination of dietary, lifestyle, and exercise strategies.A weight gain workout should focus on building muscle mass through progressive resistance training.
Here are some tips to help you gain weight:
Balanced Diet:
Focus on a well-balanced diet that includes a variety of nutrient-dense foods.
Include lean proteins, whole grains, fruits, vegetables, healthy fats, and dairy or dairy alternatives.
Increase Protein Intake:
Protein is crucial for muscle growth. Include protein-rich foods such as lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds in your diet.
Strength Training
Engage in resistance training and strength exercises to build muscle mass. Focus on compound movements like squats, deadlifts, bench presses, and overhead presses.
Include hypertrophy-focused workouts with moderate weights and higher rep ranges (8-12 reps) to stimulate muscle growth.
Stay Hydrated
Drink enough water to support overall health and digestion.
Rest and Recovery
Ensure you get enough sleep for proper recovery and muscle growth.
Remember that gaining weight should be done gradually and in a healthy manner. It's essential to focus on building muscle mass rather than just increasing body fat. If you have any underlying health conditions, it's important to consult with a healthcare professional before making significant changes to your diet or exercise routine.