How To Gain Weight Fast? Top 7 Weight Gaining Tips For Assured Results

 Hello Friends! Welcome to Fitness At Home(link) Today we are talking about how to gain weight fast. The basic thing to gain weight easily is that the calories intake should be higher than the burning calories per day. But that does not mean we hop on junk food like Pizza, Burgers because they are high in calories. After all, health is most important. Our aim should be to increase healthy weight and muscles, not fat. So in this article, I will share with you my 7 tips that will surely help you to gain weight in a healthy manner. 

1). First,

   Increase your carbohydrate intake. How much? Well, it's very simple. Firstly find out your weight in Kgs and multiply it by 4. Now, the number you got is roughly the amount of carbohydrates(in grams) that you should take per day.  

For example:- Let's say your weight is 55 Kg. Now, if I want to increase my weight, I should be consuming 55*4 i.e. around 220 grams of carbohydrates per day. Now, when I say carbohydrates, I mean complex carbohydrates. Complex carbohydrates are basically whole grains carbohydrates. Now, you will think about how to calculate the amount of carbohydrates that we are eating per day? Well, there are a lot of free apps that will help you to count your macros and nutrients. Some of the most popular apps are-

Myfitnesspal

For iPhone

For Android

HealthifyMe

For Android

  You can even google. Otherwise google answers all the questions.

2). My second tip 

  is to eat frequently. If you want to stay in a calorie surplus, it is better to eat 5-6 meals a day and eat a healthy breakfast. No matter how much you try, it will be extremely difficult to stay in a calorie surplus when eating just 3 meals. Also, our body has its own capacity to absorb so we should not be overeating. So, eat every 3-4 hours. 

 3). Third is a workout.

   Workout is very important when it comes to gaining weight. This is obvious because we want to gain muscle mass and not fat. I would suggest you do weight training. When you do weight training, your muscles will break and after you provide them with proper nutrition they rebuild more strongly. This is how you grow. Focus on lower rep ranges and heavy weights. Like 13,11 and 9 in three sets. Heavyweight does not mean that on the very first day you pick up a 20-25 kg dumbbell. Keep your workout sessions rigorous but short. Let it not be more than 40 to 50 minutes. Also, you should focus on cardio training seriously. Once or twice a week is excellent. If you are that kind of person who doesn't like to go to a gym, you can do body weight training which is popularly known as calisthenics. If you can't spare any time for the gym, in that case, I have posted home workout article. You may follow them. 

 

 4). Next is protein

  Now, because you are working out, you will need a lot of protein. Take protein twice to your body weight. For example, a 50 kg person will take 100 grams of protein daily to build muscle.

  One of the best cheap and easily available protein sources is Peanut Butter. And you can easily make it at home. Here's the recipe.

5). Next is very important, supplements

   If you are a vegetarian then, whey protein isolate is recommendable to you. Taking a scoop of whey protein powder with water,post workout. It will really maximize your muscle gains. Remember, that, in post workout, whey protein should be taken with water and not milk even if you are trying to gain weight. This is because post workout you need fast recovery and milk will slow down it's absorption. I will give you advice that DO NOT buy mass gainers. I have already shared with you how to make mass gainer at home in a healthy breakfast article, please add it to your diet. You can take it once or even twice a day.

 

 6). Next is sleep

   Now that we talked about nutrition and workout, the third thing is sleep which is a very important factor in the weight gaining process. You should know that your body recovers and grows when you are sleeping. So, after all that effort that you have putin throughout the day, your body deserves at least 7-8 hours of sleep at night. 

7). Next is Water

   Water is must we all already knew. Whatever your fitness goal is, water is a must. And the sufficient amount of water will help you to digest the too many calories that we are taking throughout the day easily. Drinking 8 to 10 glasses of water everyday is enough. 

    So friends! follow these 7 tips and I don't see any reason why you will not gain weight. Friends! I think that this is a very important article for weight gaining people. I hope you learn something new from this article. Well, if you did, please share this article with your friends and family. Also, please do remember to subscribe to this blog. I thank you so much for reading.