Many guys contemporary suffer not from overweight, but their lack and complain that They can’t gain weight. And complain that they eat any food, at any time and in any quantities, but they cannot increase their body weight. Some of them have health problems that need to be addressed by a doctor, but the vast majority believe that the reason lies in the rapid metabolism (this is partially true), and they do not know the origins of this phenomenon.
It’s not about the amount of food consumed that directly influence weight gain, but it is the number of calories consumed. Young people eat quite a lot but don’t get enough calories. There is a lot of phenomenon taking place in the human body that affects calorie burning and calorie deficiency. For a guy to gain weight, you should adhere to some recommendations and change your lifestyle. So, let’s figure out the quickest method to recover a skinny man.
Sports physique is a popular method of weight gaining techniques. You need to understand that proper nutrition for gaining muscle mass is the first and essential step on the road to a sports physique. Our article contains all information about foods for healthy muscle growth.
Calories
A common occurrence among young people nowadays is an overestimation of weight gain through food intake. Before eating, read the information on the label. To calculate the required number of calories, you need to either consult a doctor on this issue or use the services of one of the many Internet services.
On average, the necessary data can calculate by the formula: 45 x bodyweight. However, with hard physical work, more calories will be required.
To determine the optimal number of kilograms, you need to measure your growth and subtract 110 centimeters from it. The result will be an indicator of weight.
Nutrition
It is advisable to eat as often as possible – ideally every 3-4 hours. Food should contain a lot of protein and carbohydrates.
Breakfast – you need to get used to eating in the morning, within an hour after getting out of bed. The best option would be scrambled eggs, dried fruits, cottage cheese, as well as cocktails made from milk, cottage cheese, nuts, and honey. A perfect solution would be cereal seasoned with sunflower oil.
Lunch – you can start with a salad, after which there should be a thick soup and a side dish of pasta or mashed potatoes with a portion of meat or fish. In the end, you can eat dessert and have a cup of coffee with cream.
Dinner – omelet with tomatoes and ham and milk, And before going to bed, it’s better to eat an apple or a pear.
Snacks – you need to stop eating all sorts of nasty things like chips, crackers, and similar products. It is better to opt for dried fruits, milk, cottage cheese, nuts, fruits, sandwiches, eggs, and salads.
It’s important to know!
Also, do not forget to drink a large amount of water.
Food layout
Food should not be too complicated. Piling a mountain of food into a plate is not the best solution. It is advisable to cook food for the whole day; however, if you can do it often, this option will be optimal, because fresh food is always healthier. You need to take food with you so as not to feel hunger.
Weight gain through brewer’s yeast
Brewer’s yeast is an expert in the question “How to gain weight for a man quickly?”.
Brewer’s yeast has a beneficial effect on metabolism and the state of the body as a whole. Many are afraid to get a beer belly from yeast, but these fears are not justified. Brewer’s yeast includes many vitamins, minerals, and amino acids. It is the latter effect that increases muscle mass (subject to sports).
In particular, the composition of yeast contains 27 amino acids, and 8 of them not produced by the human body and must come as part of the food. Also, vitamins B1, B2, and B6 stimulate the absorption of amino acids, increasing their effectiveness.
Protein from brewer’s yeast is very similar to the protein of animal origin. Still, they usually have many more calories (for example, 1 kg of yeast 4500 kcal, while 1 kg of meat (non-fat) – only 1700).
It’s important to know!
Take 2 – 3 tablets of brewer’s yeast during or after a meal; this will increase your appetite. If there is no effect in the first week of yeast intake, increase the dose to 5 to 6 tablets.
Also, while taking brewer’s yeast, one should carefully monitor the diet, because they have a beneficial effect on metabolism, a direct result of which is an increase in appetite. If this aspect not followed, then instead of muscle growth, you can quickly grow fat.
You can buy beer yeast at any pharmacy. It most often sold on tablets. You can also make a drink from yeast, water, and crackers, in which sugar or honey added.
To pump up the lower press at home, if you do not have barbells or dumbbells on hand, then training with your weight is the best solution.
Training
Those men who want to gain weight do not at all imagine themselves fat and plump, but such a result achieved if you do not play sports. Priority should give to power and strength training.
To quickly build muscle, it is best to enrol in a gym and engage in the supervision of a trainer. If this is not possible, you need to start with basic exercises and do them in a combination of 5 sets of 5 repetitions.
It is better to give preference to the barbell and dumbbells – they will provide the most significant effect. The main thing is to perform all the exercises and gradually add weight correctly. Among the activities, the following can distinguish:
- Deadlift;
- Squats
- Bench press;
- Twisting on a press;
- Push-ups;
- Pull-ups;
- Bench press standing;
- Mahi with dumbbells.
- A great addition to the gym will be swimming and cycling.
Do not forget about the rest. The fact is that muscle growth does not occur during training, but during rest, especially at night. Therefore, it not recommended to train every day. 3-4 pieces of training a week will be enough. You need to sleep for at least 8 hours a day.
In general, the implementation of these recommendations will make it possible to achieve the cherished goal and not only gain weight, but also build muscle, and not build up fat.
