If you’re one of those people who eat everything under the sun and still struggle to gain weight, putting on a few kilos can be a nightmare for you. Some of you may wonder what the fuss is all about as that is pretty much what 99% of us want. But being underweight is as unhealthy as being overweight.
The idea behind adopting the right way to gain weight is to put on more muscle weight instead of fat. Here are a few tips to help you do just that. Keep in mind that these tips work best when implemented together!
- Consume more calories than you burn
Sounds easy? Well calculating how many calories you need to consume is where most people go wrong. Your body burns calories even when you’re just sitting or sleeping. Calculate the calories you need to carry out your daily activities and simply consume more calories than you burn. However, make sure you get your calories from the right sources.
- Eat a protein rich diet
Protein is the most important nutrient for muscle recovery, growth and sustainability. Consume a diet comprising all three macronutrients with protein in the highest proportion.
- Cut down on your time on the treadmill
Save your energy for the strength training session, as that is what’s going to help you put on muscle.
A ten minutes slow-paced-cardio session combined with a few body weight exercises is sufficient for cardiovascular health and will also give you a proper warm up.
- Lift heavy
When you lift heavy your muscles develop small tears. Proper nutrition ensures that these muscles recover and become stronger and bigger. Make sure you do not compromise on correct lifting form on your quest to lift heavy. Select a weight with which you are able to perform 6 to 8 repetitions of an exercise, with proper form and posture.
- Avoid over training
Now we know you’ll be super pumped to put these tips into practice but don’t burn yourself out. More training does not always equal more gains. Muscles grow only when they receive proper rest and recovery. So give yourself a much-deserved break every now and then.
- Sleep like a baby
We saved the best for the last. Get in at least 7 to 8 hours of sleep every night. It will do wonders for your weight gain and overall health in general. When you sleep your body releases growth hormones that aid in muscle growth and consequently putting on weight.