You are well known with the fact that “nothing is impossible”. Gaining weight is not easy , skinny people make mind set that gaining weight is most difficult thing , but by taking proper diet, exercise and advice, gaining proper weight is possible. People think that by joining gym only ,proper weight can be attained,but the most important fact that people usually forget , “Diet play more crucial role than exercise in gaining weight ” . 70% diet and 30% exercise is basic principle ratio should be followed to gain weight.
1. TAKE 5-6 SMALL MEALS IN A DAY.
In order to gain weight, you need to start eating 5-6 meals a day. However, it is important that you break these meals into parts, as eating a lot at once may result in indigestion and your body may not be able to absorb all the calories. It may be possible that you won’t find yourself hungry 3 hours after eating lunch, but eat anyway and notice how your appetite increases from day to day. Also, be sure to include healthy foods in your diet for a healthy weight gain.
2. Consume 400-600 calories more than usual
Eating 400-600 calories more than your normal intake may not be easy, but you must do it if you want to stop being skinny. Make sure you don’t do it just by overeating at once, but instead do it gradually over the whole day. You may also want to have a look at these foods and their calorie count so as to fulfil your daily requirement.
YOU WILL GAIN 12 KG IN A WEEK , IF YOU FOLLOW STEP 2.
3. FOCUS MORE ON PROTEIN.
You have to consume 300-500 more calories than your normal intake every day. You can do this by eating foods rich in protein like cheese, meat, eggs, etc. You should take 19% protein in your diet daily.
Consume 0.8g of. protein per pound of body weight per day.
4. Drink your calories
It may be tough to meet your calorie requirements by just eating. Drinking milk, milkshakes or protein shakes with little or no sugar can be a great way to load up on calories.
5. Believe in yourself
Be you, be true , stay confident. Following your regime may seem incredibly difficult if you don’t believe that you will one day be able to transform your body. If you are not seeing any gains even after working so hard, work harder. Eat more, lift more and stay inspired.
6. Do weight training at least 5 times a week
When you train with weights, your muscles will grow. Also, it is important that you gradually keep increasing the weight with which you train. As you train, your strength will increase and you shouldn’t find it exceptionally difficult to do so. For instance, if you are doing lateral pulldowns with 30 kilos of weight, try and increase it to 35 kilos the next time.
7. Light Weight Training.
There is big misconception among people that heavyweight training lead to gain weight, but that’s. not true. Lightweight training leads to gain bulk, that is increasing muscle mass of body. So lift light and do reps. Intake more calories and do light weight training, your weight will surely increase.
8. Fats
Take 16-35 percent of daily calories from fats. Fat won’t make you fat, it will give you energy that is required to build muscle.
SPECIAL TIP: SKINNY PEOPLE THINK THAT THEY ARE EATING A LOT ,BUT RESULT ARE NOT PROPER . REAL FACT IS THAT THE ARE NOT EATING AS MUCH AS THEIR BODY REQUIRED. SO EAT MORE AND MORE…..
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