How to Gain Weight Fast and Safely
If you need to gain weight, you know the difficulties of putting on weight. You feel helpless because you don't want to eat more than what your stomach can take without feeling bloated. But, yes there is a way out! There are several ways to gain weight fast and safely so that you don't have to feel uncomfortable or sick.
The first step is to consult with a doctor who can help you come up with a diet and exercise plan that's right for you. He or she can also help monitor your progress so that you don't put on too much weight too quickly.
Once you have your doctor's approval, you can start incorporating some of the following tips into your routine:
1. Add an extra snack or two to your day: When you're trying to gain weight, it's important to eat often and make sure you're getting enough calories. Try adding an extra snack in between breakfast and lunch, and another between lunch and dinner. This will help keep your energy levels high while you're building lean muscle tissue.
2. Eat a good breakfast: It's easy to skip meals when you don't feel hungry, but skipping meals will lead to burnout and it'll be more difficult for your body to gain weight after that point. Try making a shake or smoothie with ingredients like protein powder, nut butter, and bananas. These will help keep you full throughout the morning and give your body the calories it needs to start building muscle
3. Eat more protein: Protein is essential for muscle growth, so make sure you're getting enough in your diet. Try adding more high-protein foods like chicken, beef, fish, and beans to your diet. You can also make a protein shake by blending soy or whey protein powder with fruit juice or skim milk.
4. Cut back on carbs: if you're having trouble gaining weight. Carbs are important for energy, but it's easy to eat more than you need when they're readily available at every meal. Try replacing some of your carbs with healthy fats like avocado, olive oil, and nuts. This will help you feel full without consuming too many calories.
5. Drink plenty of fluids: When you're trying to gain weight, it's important to stay hydrated. Drink plenty of water and other fluids throughout the day to make sure you're getting the nutrients your body needs.
6. Take a multivitamin: If you're not getting all the nutrients you need from food, it's important to take a multivitamin to make up for any deficiencies. This will help ensure that your body has everything it needs to grow and build muscle.
7. Make time for weight lifting: Add some weight training to your existing workout routine to help build muscle faster. Start off with 2-3 times a week, and increase the frequency gradually as you get stronger so that your body can adjust properly.
8. Try high intensity interval training for faster results: High intensity interval training will help you burn more calories in the same amount of time. It will also help you burn fat even after your workout, so that it's easier for your body to build muscle mass.
9. Try creatine supplements: Creatine is a supplement that can help you gain weight by increasing the amount of water in your muscles. Look for a pure creatine powder at the drug store, or speak to your doctor about taking creatine supplements.
10. Get plenty of rest: Sleep is important for muscle growth because it's when your muscles repair themselves after a workout session. Try setting aside 8 hours per night, and make sure you're getting enough sleep during the day as well (if possible).
11. Drink lots of water: Drinking enough water is an important part of staying healthy and helping your body stay properly hydrated. Drink at least 8 glasses per day (64 ounces), and make sure you're drinking extra before, during, and after your workout session.
