Top 7 Ways On How To Gain Weight In A Healthy Manner (2020)

Every skinny guy wants to gain weight healthily but they don't know the way to gain weight naturally. because weight gain is additionally a tuff challenge.

 This becomes such a lot frustrating once you don't know that are you gaining fat or muscles.

If you are someone who tried almost everything to gain weight but failed in his\her journey then.....

Today in this article I will share 7 tips with you that will assist you to gain weight healthily. I guarantee you that if you follow these tips then absolutely you will gain healthy muscle weight.

The basic funda to gain weight is that the calories consume are greater than the calories burned per day, but this doesn't mean that you start eating junk foods like pizza, burgers, etc. because they are too high in calories.

our goal is to be gain a healthy weight after all health is more important.

⭐INCREASE CARBOHYDRATE:

The first basic tip is to increase carbohydrate intake. now you are thinking that how much to increase. there is a very simple formula to find...

Just determine your weight in kilograms and multiply it by 4. now this is the rough number of carbohydrates in grams that you should be consuming per day.

FOR EXAMPLE, let's assume that my weight is 50 kilograms so 50 multiply by 4 is 200. so I will consume around 200 grams of carbohydrates per day.

Now when I talk about carbohydrates I mean complex carbohydrates. 

complex carbohydrates mean whole grains. make sure, most of these carbohydrates are complex carbohydrates.

 

⭐EAT FREQUENTLY :

Now when you have to gain weight you have to stay in a calorie surplus, it's better to have 5-6 meals per day.

our body also has its own absorbing capacity so we don't have to overeat. so you have to eat every 3-4 hours. sp the body absorbs all the food easily.

⭐WORKOUT:

Now workout is extremely important when it comes to gain weight. this is because you have to gain muscles not fat.

you should have to go for weight training because when you do weight training your muscles will break and then you provide them proper nutrition and then they will repair and grow.

So focus on heavy weight and low rep range. now, this doesn't mean that you start doing heavy weight training on the first day of the gym.

Build your strength slowly and keep your workout short like keep it for 45 minutes to 1 hour.

now you should not focus more on cardio training. once or twice a week is enough for you.

now if you are someone who doesn't like to go to the gym or don't be able to go to the gym because of some other work then you can do a bodyweight training at home or park that is popularly known as calisthenics or you can do a home workout too.

Hit the gym, do a home workout, or calisthenics to build muscle.

⭐PROTEIN:

Now because you are working out, your body needs so much protein.

Increase your protein intake in grams to twice your body weight in kilograms. 

FOR EXAMPLE: let's assume that my weight is 50 kilograms so twice of it is 100 grams per day.

Protein is essential for muscles to grow.

⭐SUPPLEMENTS:

if you are a vegetarian, it may be difficult for you to fulfill your daily protein requirement.

In that case, I recommend you invest some money in a supplement to fulfill your daily requirement.

One supplement that I will recommend you in this process is only whey protein isolate. especially if you are a vegetarian.

 

You need fast recovery after the workout and having a 1 scoop of whey protein in water after the workout will surely maximize your muscle gain.

Remember to take the whey protein only with water not in milk after the training because you need fast recovery after the training. milk will slow down its absorption.

But please don't buy a mass gainer. purchase a whey protein, don't worry it's safe, healthy, and natural.

Here is some good quality whey protein:

 

⭐SLEEP:

After the workout and nutrition, the third most important factor is sleep.

You should know that our body grows when we sleep.

so after all the hard work that you did in your workout, your body needs 7-8 hours of good sleep at night.

Make sure you are giving proper rest to your body.

⭐DRINK ENOUGH WATER:

Now water is much important for your body no matter what your fitness goals are.

Now because you are eating too many calories throughout the day, drinking 3-4 liters of water per day will help your body to absorb that food easily.

SOME OTHER INFORMATION:

WHAT YOU SHOULD EAT BEFORE WORKOUT:

It is important to eat a high carbohydrate, medium protein, and low fats 2 hours before the workout. so your body will absorb them properly and it will help you in your workout.

You will feel energized throughout the workout.

WHAT YOU SHOULD EAT AFTER WORKOUT:

Post-workout is one of the most important times that decide your growth.

Have a fast-digesting protein in high amounts with fruit to replenish the glycogen.

So, friends, I hope you like the article and if you like it don't forget to share it with your family and friends.