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Category Archives: Weight Gain

Tips to Gain Weight

In today changing scenario its all about looking good, people want to look good no matter what. To fulfill this crazy obsession some took it notch higher by prosthetic surgeries, implants etc.

Am not a cosmetic surgeon, but one thing I know that it’s foolish to destroy your body for such short term goals, by profession I am a sports nutritionist so today am going to discuss some quick tips for skinny people to gain weight and look good naturally.

1. Know Your Body-type

Scientifically there are mainly three type of body types namely

ECTOMORPH MESOMORPH ENDOMORPH
DIFFICULTY IN GAINING WEIGHT LOSING FAT AND GAINING IS EASYSLOW METABOLIC RATE
SKINNY APPEARANCE NATURALLY LEAN ROUND BODY
LESS MUSCLE NATURALLY MUSCULARGAIN MUSCLE BUT UNDERDEVELOPED MUSCLES
LOW BODY FAT NATURALLY STRONG HIGH BODY FAT
LONG ARMS AND LEGS EVENLY DISTRIBUTED BODY FATUN EVEN DISTRIBUTION OF BODY FAT
VERY FAST METABOLISM NORMAL METABOLISM VERY LOW METABOLISM

So suppose you fall under the category of ectomorph that means you have very fast acting metabolism and for gaining weight u need approx 3000 calories a day.

2. CALORIE SURPLUS

To gain weight you have to go in a calorie surplus, for instance, you need 2000 calories to maintain your current weight according to your height and age, so for gaining weight add additional 400-500 healthy calories, so make sure to add more calories to your diet but first you should know your body type.

3. Importance of Simple Carbs

Simple carbs play a vital role in gaining weight. As I explained in my previous blog that simple carbs spike up insuline in body and they reached blod stram in short time so by doing so you will get quick calories and it wont make u feel fuller for longer time and u will get hungry soon and again can load carbs.

4. Include Weight Training

It is proven that weight training is quite helpful if you want to gain weight, include moderate to heavy weight training and avoid cardio, cause cardio will not be beneficial in this case, weight training will stimulate your muscle fibers and by hitting muscle’s threshold stimuli you can start building muscles and can achieve desired weight in a short time.

5. Healthy Fat

Please refer to my previous blog, as I already explained the importance of healthy fats.

6. Homemade Mass Gainer

Now a days mass gainer shake is in the fashion, if you are a gym goer am sure you have already heard about it. These are high calorie powders which are blended with milk and gives you some good amount of calories in no time. But everybody cannot afford these expensive shakes, don’t worry, I have a recipe for you guys to make a healthy mass gainer shake at home.

So bear with me and note down some of its ingredients:

1 banana, 80 GM oats, 8 almonds, some cocoa powder, sugar and 300 ml milk. Blend all the ingredients in a blender and your homemade mass gainer shake is ready.

7. Eat More Often

Instead of 3 large meals take small 5-6 meals, make sure to add nuts, proteins, chickens, tubers etc in your diet.

8. Rest

Working too hard in the gym wont help you make a good body, you need to give proper rest to your body, muscle recovery is the key to get bigger.

Follow these tips for 2-3 months.