Gain weight; how to try at home? Find out what simple actions can help you increase your lean muscle mass ratio without using anabolic steroids and sports supplements. According to statistics, about 60 percent of the world’s population wants to lose weight. At the same time, about 10 percent of people are underweight. This fact is because you can easily find information about methods to lose weight. But it is much more difficult for those who want to achieve the opposite results. Today you will learn how to gain weight fast at home.
Causes of underweight
It is often much easier to gain weight than to lose weight. Excess weight has a very negative effect on the function of the musculoskeletal system and the heart. If you think you don’t have enough mass, it’s worth consulting a specialist.
Very often, the reason for the low weight lies in various diseases. Take the survey, and you will find out if this is so. If the study results show the presence of a disease, it is first necessary to cure it, and only then decide the need to gain weight. The body weight may return to normal on its own.
The second reason for the lack of mass can be a genetic predisposition. If other thin people in your family can’t gain weight, you probably won’t be able to do this either. Fighting physiology is useless, and you can only hurt yourself.
How to gain weight fast?
Many people will probably think eating many calories and choosing fatty foods is enough to gain weight. However, this is not the case, and if you gain weight this way, there is a high chance that you will injure yourself.
If you want to know how to gain weight fast at home, here are three tips for you:
- Change your nutrition plan.
- Eliminate stress from your life as much as possible.
- Go for sports.
Nutrition
To gain weight, you need a proper nutrition plan. If people have to restrict themselves in nutrition to lose weight, they should not do this to gain weight. However, this does not mean you should focus on fatty foods, say fast food. It will harm your health, and the changes from such a diet can be irreversible.
It is necessary to eat only healthy foods with high-calorie content. For example, all dairy products must be total fat. You can eat any food you want. The only limitation is their usefulness to the body. You can even eat sweets and pastries, but it is essential not to overdo it here.
Seeds and nuts are beneficial for the body. Let’s say the calorie content of 100 grams of seeds is 500 calories. It is enough to consume this product daily to gain several kilos of mass. Fermented dairy products are also crucial for the body. They normalize the digestive system, which is very important for every person.
During the day, you should have three full meals and a few more snacks. But eating before bed is unnecessary, as this can disrupt sleep patterns. Try to design your meal plan so that it contains at least 30 percent simple carbohydrates. In addition, it is worth paying attention to this type of sports nutrition as a winner.
Training
Exercising is not only necessary to lose weight, but also to gain weight. If you don’t do it, you will gain weight, worsening your appearance. Should do three or four exercises during the week. Please find an experienced trainer who will teach you how to perform all the exercises and create an effective training program.
We’ve already talked about gainers, but you’ll probably need other types of sports nutrition as well. First, we are talking about protein supplements. You can also take creatine to help your muscles grow faster. If weight gain is a big problem for you, which is typical for ectomorphs, then it makes sense to make a cocktail yourself. To do this, you need to dilute two glasses of powdered milk into two liters of milk. To enhance the taste of this cocktail, you can add chocolate, honey, etc.
As a result, you get a protein shake with higher calorie content than sports. In this case, it is necessary to ensure your fat mass does not increase. If the calorie content of the diet is too much, then even sports cannot stop the process of fat cells.
