Transforming your life from lean to big and strong in men requires more than just visiting the gym. Gaining healthy weight needs a lot of dedication and focus on doing it. If you want to gain it now, the fastest rate for gaining we've seen is about 1 to 2 pounds every week.
Also you should want most of the gain to go to your sculpted form and lean muscle. You do not have to eat garbage foods in the attempts of piling on the weight faster. Adequately calorie-dense, healthy foods should be the biggest part of your efforts to acquire weight. Below are a few tips on how to gain weight faster.
Eat 5 To 6 Times Daily
You should try to eat about 5 to 6 meals per day. Try to aim for a minimum of 3 full meals and 2 smaller and also include calorie-dense snacks. Skipping a meal actually means skipping the opportunity to put more calories in your body. These calories are what is needed to gain weight. You want to try to schedule your breakfast and another snack in the morning. Then have a meal every 2 to 3 hours the rest of the day.
Increase Calorie Density In Your Meals
As men, we should try to increase the calorie density in every meal with healthy food. Supplement the foods by adding more calories through cereal or nuts and cook your oats in milk for breakfast. Pasta and avocados are great for lunch or any combo that includes veggies and carbs.
Include two dense, starchy vegetables and whole-grain bread at dinner. Use trail mix, smoothies, and granola made with peanut butter, fresh fruit, and yogurt for the snacks. These added meals add about 500 to 1,500 extra calories daily which is enough for gaining between 1 to 2 pounds every week.
Get extra protein in your meals which will support muscle growth. You have to consume a minimum of 0.5 grams of protein for every pound of your body weight. Every day consume protein to build the muscle. If you weigh 145 pounds, you will require a minimum of 75 grams of protein.
Skip proteins which are saturated with fat and as an alternative seek out lean sources like low-fat cottage cheese, flank steak, and chicken breast. You can even include salmon and any other fatty fish which has high omega-3 fatty acids that can boost your calorie intake.
Do A Little Of Cardio
As men, in the journey of gaining weight, you need some cardio, but the sessions should be short to avoid too many calories being burned. Try twenty minutes of moderate-intensity cardio which keeps the heart rate in the range of about 50% to 70% of maximum and not more than 3 times every week.
These 20-minute sessions of cardio will stimulate the fast-twitch muscle fibers complementing your strength-training efforts in a way that build the muscle. You should also have between 10 and 15 seconds of fast and hard repetitive exercises like medicine ball throws, short all-out sprints or box jumps in your workout.
You should avoid taking any supplements that promise fast weight gain. Essentially, many of these are additives and the ingredients are not controlled by the Food And Drug Administration. You will see better results by eating whole foods.