Gain weight fast: Do you know that? It will soon be the long-awaited vacation, on the coast and on the beach. But after a figure check in swimming trunks or in a bikini, pointed bones predominate, which does not make a nice figure. The fellow travelers will make fun of you, which will probably be mainly due to the skinny body contours that reveal a rickety silhouette. Clearly, a change is needed, you have to gain weight quickly!
Regardless of whether you are actually going on vacation, another event is coming up or you just want to gain a little weight quickly, with a few extra pounds on your ribs your own body image appears much better. Women with slight curves are much more likeable and feminine, while men give a few muscles a healthy and strong appearance.
This is a slightly longer article that gives you tips on how to gain weight quickly. You can also jump directly to the part relevant to you:
Weight gain made easy – what am I doing wrong?
People who are underweight , the so-called hard gainers, often find it difficult to gain weight quickly despite consuming large amounts of food. But before you start to follow the tips below, you should have a quick check-up at the doctor’s. Because you may have a physical condition like overactive thyroid, which makes it almost impossible for you to gain even a kilogram.
When gaining weight, it is generally important to pay attention to health. Many hardgainers make a mistake by simply eating enough junk foods such as hamburgers, burgers, French fries and the like once a week. However, they spend the rest of the week eating too little or not at all. The effect in this case is that there is no rapid increase in weight. Quite apart from the fact that such eating behavior is not particularly healthy and in no way contributes to a healthy lifestyle.
Even the excessive consumption of various types of chocolate cannot lead to quick success. If you want to enjoy chocolate, remember that high-cocoa varieties are healthier than the other types of chocolate. But in order to achieve a quick success that lasts, the eating behavior should be examined and quickly changed.
If the doctor gave the green light because the underweight is not responsible for a malfunction of the thyroid gland or a stomach or bowel disease, then your thin silhouette is probably genetically determined. Because the human body reacts differently in the use of food. Some people can use the food quickly and well, while others have difficulty with it. Since you are not gaining weight quickly, you are probably one of the poor food processors.
How does fast, yet healthy weight gain work?
The main requirement to gain weight quickly is the targeted intake of calories. However, you should pay attention to a sensible composition of the food, because you want to gain weight quickly, but of course you want to stay healthy. The basis of your food is therefore a carbohydrate-rich, protein-rich diet that contains healthy fats that can be easily used by the body.
The high-quality fats are, moreover, the best suppliers for a significant increase in energy. Therefore, you can get strong here while gaining weight. You can confidently increase the amount of fat from 30 to 35 percent a day by 20 percent. An example of a carbohydrate-rich meal with plenty of usable fats and protein is a plate of pasta with a delicious tomato sauce. You can refine the sauce with two tablespoons of high-quality olive oil. This automatically gives you an extra portion of calories.
You can easily cover your protein requirements with fresh meat, fish and milk products. How about, for example, a tasty Bolognese sauce prepared with a fresh mince? If you are a vegetarian, you can of course also take meat substitutes such as tofu.
The best conditions to gain weight quickly are
- healthy physical condition – exclusion of diseases by a doctor
- permanent excess of calories with healthy and high quality food
- physical activity
- Weight training is best for weight gain
Know your need to gain weight quickly
An important aspect in losing weight is your energy balance. If you use more energy than you supply, you automatically lose weight. In order to gain weight quickly and healthily , you have to be familiar with your daily basal metabolism. In women, the basal metabolic rate is around 1500 kilocalories per day. Men generally have a higher basic turnover, which is 2000 kilocalories or even higher. Exactly how high the basal metabolism is depends on various factors such as height, weight, age and gender.
Daytime activities such as running, cycling, strength training or similar sports help to increase sales by the calories burned. With an hour of running training, depending on how fast you run, that can be between 200 and 400 calories that you can absorb more that day. An hour of weight lifting is between 200 and 300 calories, depending on the severity of the exercises. You can calculate your personal values here, for example .
By the way: In order to gain weight quickly, you should avoid endurance sports and prefer a sport that is based on strength training in order to achieve muscle growth. This allows you to accelerate the weight gain a little while improving your appearance quickly and effectively.
Gaining weight fast: the first kilo
The energy requirements of each individual person can be quite different. As shown above, this also depends on physical activities during the day. However, it is easy to use guide values to calculate how high the personal additional energy requirement is. Anyone who is interested in gaining weight quickly, effectively and above all in the long term should know their personal additional needs.
7,000 kilocalories extra cause you to gain one kilogram!
First of all, each individual can follow a rule of thumb. This says that in addition to the basic metabolism calculated above, it is necessary to consume 7000 kilocalories extra to gain one kilogram of body weight. Of course, this is not possible in one day. If your goal is already very close and you want to gain a kilo within two weeks, for example, you will need an energy surplus of 500 kilocalories a day. In order to gain weight quickly, women need about 2000 kilocalories, men 2500 kilocalories per day. But remember, these are only guidelines, be sure to calculate your personal needs.
It is very important that you do not immediately forget all good intentions and return to old habits after the first signs of weight gain, because this would immediately have the opposite effect. The pounds once gained take some time to establish themselves in your body. Until then, you have to hold on so that the weight gain achieved persists.
So you gain weight quickly and stay healthy
Tip 1: Eat a balanced diet
Make sure that you eat all the important foods a day. For example, fruits and vegetables are low on energy on the one hand, but they promote your important body functions through their share of minerals and important vitamins. You also need carbohydrate-rich foods such as pasta, rice, potatoes, whole grains, milk and milk products that have a high fat content. You should be careful not to consume any light products, as these are counterproductive if you gain weight quickly.
Tip 2: Schedule small meals a day
It would be best if you ate a small meal every two to three hours throughout the day. The advantage is obvious: You ensure that you achieve a high energy density that is always maintained. You can also eat fruit slices, nuts or cream yogurt in between. These are ideal for small hunger and fit in every pocket. If you don’t feel hungry , serve yourself one of your favorite dishes more often. This will cause you to automatically eat more food.
Tip 3: vary your recipes
In any case, different recipes stimulate the attraction of wanting to eat something. Season your dishes to your taste with fresh herbs, which stimulates your appetite. You should also keep tasty nibbles close to you. Why don’t you just put your favorite nibbles on the living room table to watch TV? Walnuts, hazelnuts and almonds are also popular for gaining weight.
Tip 4: Use plenty of healthy oil
From now on you can use a lot of healthy fats in the kitchen. Olive oil, sunflower oil or other high-quality types of oil enrich our recipes by supplying the body with vital substances. In addition, fresh fish such as herring, salmon or other delicious varieties contain a plus of healthy omega-3 fatty acids. When cooking, you do not need to save money with the oil, you can still stir one or two tablespoons more oil into the sauce.
Tip 5: Delicious food – healthy and fresh
Make sure that you eat a healthy diet, the best thing to eat is fresh food. Food that comes from a can, for example, is less healthy. Because this was treated many times during processing, so that important vitamins and other vital substances were removed. As a rule of thumb, you can remember that it is better to eat an apple in between than a fatty burger or a canned meal. Freshly prepared salads not only taste delicious, they also contain many important building substances and minerals that the body urgently needs to live. With the right amount of olive oil, you can turn your salad into a high-calorie, high-quality meal.
Tip 6: give yourself an energy kick in the morning
If you don’t feel thirsty, you should still drink plenty. Fruit juices, cocoa with whole milk and milk drinks are particularly suitable for energy consumption. You simply refine your morning coffee or tea with a little cream and one or two pieces of glucose. They contain significantly more calories than conventional sugar. With this you get an extra energy in the morning.
Tip 7: gain weight quickly – use strength training correctly
Many people overlook the fact that appetite comes after exercise. Anyone who has intensively trained for an hour or two will feel a real hunger hype some time later. This mechanism is also related to the fact that after exercise, the body simply needs certain foods to build muscle. So sport and appetite are mutually reinforcing. Anyone who does a lot of sport eats a lot, which gives the body fresh energy to do even more. Whether men or women, both genders should exercise with weights to gain weight, I recommend you do a barbell workout. If you are a beginner, you can start a workout three times a week with small weights, which you then gradually increase.
Tip 8: After a short time – training change
If you have already trained for a few days and changed your diet, you can easily vary your habits a little. For example, it is advisable to increase the training workload. Since this also increases your basal metabolism briefly by 100 to 200 kilocalories per day, you can adjust your diet accordingly. Keep your diet healthy and high in calories. Avoid unhealthy foods like too much chocolate, greasy foods, oils that contain unhealthy fatty acids, and the like. These contain empty carbohydrates, which are not suitable for gaining weight quickly, improving your health and increasing your well-being.
Tip 9: Limit certain sports
If you go swimming a lot, do a lot of cycling or like to go for a lap, you should consider limiting these sports a little during the first phase of weight gain. Because fast sports burn many calories, which counteracts successful weight gain. If you have built up a handsome weight permanently through a healthy change in your diet, you can slowly start doing your fast sport a little more without fear of losing too much weight. However, be careful not to overdo it.
Tip 10: increase motivation
The best thing is to find someone who will make the transition together with you. Because together it is more fun to train and try delicious recipes than alone. In addition, you can always inspire each other for even better ideas. If you can’t find anyone to join the program with you, talk to your fitness trainer about your success from time to time. In a fitness center you can also have your body fat values measured and your body circumference noted. Through the interest of your trainer in your success, you can also encourage yourself to do even more.
It’s not that difficult to put on a few pounds quickly. It is important that you eat the right foods and choose the right sport for you. By changing your eating times and habits, you create a quick and lasting success in gaining weight. So you can look forward to the upcoming beach vacation or any other opportunity to shine with more muscles and a beautiful silhouette with serenity.
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