Find out what a simple set of actions can help you increase your lean muscle mass ratio without the use of anabolic steroids and sports supplements. According to statistics, about 60 percent of the world's population wants to lose weight. At the same time, about 10 percent of people are underweight. This fact is due to the fact that you can easily find information about methods of losing weight. But for those who want to achieve the opposite result, it is much more difficult. Today you will learn how to gain weight quickly at home.
Causes of underweight
Gaining weight is often much easier than losing it. Excess weight has a very negative effect on the work of the musculoskeletal system and the heart. If you think that you do not have enough mass, then it is worth consulting with a specialist.
Very often, the reason for the low weight lies in various diseases. Take the survey and you will find out if this is so. If the results of the examination reveal the presence of a disease, then first it is necessary to cure it and only then make a decision on the need to gain weight. It is quite possible that after that the body weight will return to normal on its own.
The second reason for the lack of mass may be a genetic predisposition. If there are other thin people in your family who cannot increase body weight, then you probably will not be able to do this either. It is useless to fight physiology and you can only harm yourself.
How to gain weight fast?
Many people will probably think that eating a lot of calories and choosing fatty foods is enough to get a set. However, this is not the case, and if you gain weight in this way, then there is a high probability that you will harm yourself. If you want to know how to quickly gain weight at home, then here are three tips for you:
- Change your nutritional program.
- Eliminate stress from your life as much as possible.
- Go in for sports.
Nutrition
To gain weight, you need an appropriate nutritional program. If for weight loss people have to limit themselves in nutrition, then this should not be done to gain weight. However, this fact does not mean at all that you should focus on fatty foods, say, fast food. It will definitely harm your health and the changes caused by such a diet may be irreversible.
It is necessary to eat exclusively healthy food with a high calorie content. All dairy products, for example, must be fatty. You can eat any food you like. The only limitation is the degree of their usefulness to the body. You can even eat sweets and pastries, but here it is important not to overdo it.
Seeds and nuts are very useful for the body. Let's say the calorie content of 100 grams of seeds is 500 calories. It is enough to consume this amount of this product daily to gain a couple of kilos of mass. Fermented milk products are also important for the body. They normalize the digestive tract, which is very important for every person.
During the day, you should have three full meals and a couple more snacks. But there is no need to eat before going to bed, as this can cause a disturbance in the sleep pattern. Try to design your meal plan so that it contains at least 30 percent simple carbohydrates. In addition, it is worth paying attention to this type of sports nutrition as a gainer.
Training
Going in for sports is necessary not only for losing weight, but also for gaining weight. If you don't, you will gain fat, which will lead to a deterioration in your appearance. Three or four workouts should be done during the week. It will be great if you find yourself an experienced trainer who teaches you the technique of performing all exercises and creates an effective training program.
We have already talked about gainers, but you will probably need other types of sports nutrition as well. First of all, we are talking about protein supplements. You can also take creatine if you want to help your muscles grow faster. If weight gain is a big problem for you, which is typical for ectomorphs, then it makes sense to make a cocktail yourself. To do this, you need to dilute two glasses of powdered milk in two liters of milk. To improve the taste of this cocktail, you can add chocolate, honey, etc. to it.
As a result, you will get a protein shake, which will have a higher calorie content than a sports one. In this case, it is necessary to ensure that your fat mass does not increase. If the calorie content of the diet is excessive, then even playing sports may not stop the process of fat cell deposition.
A quick weight gain cocktail at home:
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