Best Tips On How To Gain Healthy Weight - 2020

Friends! You already know How important it is for us to remain fit in today's times. 

Many people are skinny and want to gain weight. people losses his/her confidence due to low weight. But today, in this article, I will share some tips with you which will help you to gain weight.

The basic rule to gain weight is the calorie consumed in a day is should be more than your maintenance calories. but, this does not mean that you start eating junk foods like pizza, burgers, etc.

These foods are very much high in calories and should be avoided. our aim is to only gain a healthy weight.

HERE ARE TOP 7 TIPS TO GAIN WEIGHT

1. MAKE A CALORIE SURPLUS

The basic funda to gain weight or to lose weight is simply making a calories surplus or a calorie deficit.

To gain weight, You have to just make a calorie surplus. just find out your maintenance calories and make a surplus of 200-300 calories. this is enough to gain weight healthily.

When you start seeing results in your weight gain journey you can simply add some more calories to your diet to see some more results in your weight gain journey.

And, when you will make a surplus of 3500 calories you will gain one pound.

2. INCREASE YOUR CARBOHYDRATES INTAKE

Carbohydrate plays a major role when it comes to weight gain. you should increase your carbohydrate intake.

How much?

Well! it's simple just find out your weight in kilograms and multiply it by four. Now, this is the number of carbohydrates you should it every day to gain weight.

When I say carbs I mean complex carbs. Complex carbs provide you energy for a long time. complex carbs are basically wholegrains.

3. EAT 5-6 MEALS A DAY

When you are gaining weight, means you are staying in a calorie surplus, and it's better to eat 5-6 meals for a day to be in a caloric surplus.

Because it's very difficult to stay in a calorie surplus by eating 3 meals a day. So, eat every 2-3 hours. And, make all your meals balanced with protein, fats, and carbs to see maximum results.

4. WORKOUT

The workout is extremely important when it comes to weight gaining. this is because we want to gain weight of muscles not fat.

Focus on weight training more than cardio. When you will do weight training, you will force your muscles to grow in size. any type of resistance training or weight training will help you to gain muscles.

Never miss compound movements like deadlift, squats, bench press, military press, etc. this will help you to gain more muscle mass.

Use heavyweight for low reps like 8 to 12 to gain muscles. I don't mean that you should go to the gym and starts lifting heavyweights. increase your strength week by week.

CARDIO - you can do cardio once or twice a week according to your preferences.

5. KEEP YOUR PROTEIN INTAKE HIGH

Now, protein is only something that will help you to build muscle because we all know that protein is the building block of muscles. 

Keep your protein intake twice your body weight. For example, 50 kg of a person will eat 100 g of protein every day to build muscle.

SUPPLEMENTS - Now, coming to supplements. the only supplement that I suggest will a whey protein isolate. A whey protein isolate will really help you to complete your protein requirements and help you to build lean muscles.

Especially, if you are a vegetarian then investing money on a good whey protein isolate is worth it. You can simply have one scoop of whey protein isolate in the water to see maximum results.

Be remember to take whey protein with water, not with milk in post-workout. this is because at post-workout we need fast-digesting protein and if we take whey protein with milk then milk will slow down its digestibility and you will not be able to see your maximum gains.

6. HAVE A GOOD SLEEP

Sleep is one of the major factors for the body to survive and this becomes more necessary when ts come to build muscles or gain weight.

So, after all the effort that you put in throughout the day then you should give a sound sleep of 7-8 hours to your body, so your body can grow easily.

Our body grows when we sleep. so, give proper rest to your body to see maximum results.

SOME TIPS TO HAVE A GOOD SOUND SLEEP

Turn off the blue light of your mobile phones, laptops, etc one hour before going to sleep.

Cut the supply of caffeine 5-6 hours before going to sleep.

Cut the supply of water 1-2 hours before going to sleep.

Do a little meditation before going to sleep.

Don't take the stress.

Apply these tricks before going to sleep and have a good sound sleep of 7-8 hours. 

7. WATER

Water is one of the main sources for the body to survive, we all know that. You have to drink a lot of water throughout the day no matter what your fitness goals are.

Because you are eating so many calories throughout the day, drinking 4-5 liters of water throughout the day will really help the foods to get absorbed properly.

Don't drink water just before or just after the meals because it will slow down the digestion of food. you can drink water 30 minutes before meals or 30 minutes after the meal.

8. AVOID JUNK FOODS

Because you have to eat in a surplus of calories to gain weight, many people try to complete those calories by eating junk or unhealthy food.

Stay away from those calories because those foods have so many calories and the calories which you are getting from those foods are bad calories. our body doesn't need those calories.

You can have a cheat meal once a week or once a month to keep your metabolism boosted. because when you eat healthy all the time your metabolism starts slowing down and having a cheat meal once a week or once a month boosts your metabolism effectively.

And, if you will eat junk food regularly, you will only gain the weight of fat not muscles. so, try to avoid them.

9. AVOID SUGAR AND SALT

Sugar is your number one enemy so try to avoid sugar. sugar is nothing but empty calories. if you eat sugar then you will again gain weight of fat not muscles.

If you cant avoid sugar then try t have natural sugar like stevia, fruit sugar, etc.

Natural sugar is acceptable and natural sugar won't harm your body like artificial sugars.

CONCLUSION - so, friends, follow these 9 tips and you will see amazing changes in your body. I hope you found this video to be helpful. Well, if you did, please do give it a share. I thank you for reading this article.