How to gain weight: only if the matter in the diet?

How to gain weight: only if the matter in the diet?
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as a man to gain weight

How to gain weight man

Try any society to say out loud what you want to gain weight, and almost certainly will hear from at least one person: "I would be your problem." These people do not realize that for those who want to gain weight healthy methods, this process can turn into a no less difficult than losing weight.

Food

From the perspective of a healthy lifestyle, losing weight and gaining weight are very similar. To gain weight, you must consume more calories than it needs to normal, but that does not mean you have to eat only fast food and convenience products - probably you need muscle, not beer belly. Therefore, there is need to, but nonetheless constitute a diet of healthy food, such as whole grains, fruits and vegetables, dairy products, and lean proteins, such as chicken, fish or beans.

Given the fact that for a weight gain of about 0, 5 kg need to consume 3,500 calories above normal, the question may arise that have in common the above products with weight gain? And do not remind the list of the list of products for those who want to lose weight, and not vice versa. This is true, but to gradually increase the weight, you need to use these same healthy foods in large quantities. The excess portion of pasta with meat for dinner, once a piece of meat or another cup of cooked beans - in general, the diet to increase the weight of the weight loss diet is distinguished, mainly, the lack of restrictions. Do not resist an invitation to dinner with relatives and happily agree when you offer a supplement.

Sports

If you want to gain weight due to muscle mass, not fat, you can not do without sports - especially power loads. Give strength training for at least one hour three times a week. Type of exercise and technique of their performance are paramount. If you are not sure that everything is done properly, pay a few sessions with a personal trainer. Tell him that you want to gain weight How to gain weight And he'll show you exactly how this should be achieved. Each workout, try to lift a bit more weight than the previous one - it promotes muscle development, and serves as a great motivation.

Between the training should take place 1-2 days, so that the muscles have time to recover. Because of this your muscles to each regular exercise will get a little stronger. While you gain weight, it is not necessary to train more than two or three times a week, otherwise the body will start to more intensive burn calories.

As for cardio workouts, their weight gain while minimizing the need to - just a couple of times a week, walks on foot or by bike. More intense cardio workout can cause weight reduction.

Additives

Most experts agree that it is better to refrain from additives that promote the growth of muscle tissue. If you eat right and are not going to become a champion in bodybuilding, in the use of additives is simply no need. If you still want to take a supplement, consult your trainer or doctor to help you with a choice. To increase the weight of the commonly used protein supplements, but abuse can have negative health consequences, so take steps to protect themselves.