First main thing you have to follow while you gaining weight i.e. you need to eat more calories than your body burns.
It doesn’t matter how much you eat , because many of the skinny boys or girls say that we eat more but our weight doesn’t increase , so I was told you that it doesn’t matter how much you eat if you average calories intake is less than calories you burn so you won’t gain weight, to get bigger you have to take more calories.Easy way to gain weight naturally
We have to focus on three thing while we gaining weight :-
- Proper nutrition.
- Good training.
- Take proper sleep.
1. Proper nutrition:
• Eat More Food:-
you have to eat more calories than you burn to gain weight , eat so much calories than you burn in a day.Add 500 calories for every day to put on weight. For the 60kg/135lb thin person 2112 systems for upkeeps calories winds up 2612kcal/day. Round this down to 2600kcal to keep things straightforward – this isn’t medical procedure, and the calories on nourishment marks aren’t 100% precise in any case. Ball parking it is fine.If you want to increase weight fast and don’t care about gaining some belly fat add 1000kcal/day. So for the skinny 60kg/135lb guy, that’s 3100kcal/day. If you want to take any supplement so click here to know best supplement for you.
• Eat more protein:-
Eat 0.82g of protein per pound of body-weight every day for muscle building and recovery. That is about 100g of protein every day for the 132lb/60kg thin person. You can easily eat these protein intake, Here are the some best proteins sources for gaining weight:
- Steaks, ground round.
- Chicken breast, chicken thighs
- Fish, salmon, mackerel, sardines.
- Yogurt, curds, drain.
- full eggs(if you take 6 egg in a day so eat only 3 whole egg and 3 only egg white).
• Eat More Meals:-
You have to take more than 6 meals in a day to gain your muscle, I will show you a perfect 6 meals diet schedule:-
- Breakfast at 7am – oats, raisins, yogurt, drain.
- Snack at 10am – blended nuts, banana.
- Lunch at 1pm – chicken, pasta, parmesan.
- snack at 4pm – dried fruits.
Dinner at 7pm – steak with potatoes.
2. Good training:
• Free Weights:-
More viable than machines since you should adjust the weight yourself. More secure in light of the fact that you control how the bar moves. More compelling than doumbbell because the weight is heavier, and you can include as few as 0.5kg/1lb per exercise.
• Proper form:-
it is compulsory that you always do exercise in proper form it means that full range of motion. Like half movement gives you a half gain. If you do workout in a proper form it help you to increase your muscle mass and strength.
Muscle needs rest to recover from your workouts, 45-60 second rest is enough between ever set .
3. Take proper sleep:
yes you have to take 8 hours of sleep in order to gain weight . sleep is also very important while you gaing weight so take proper sleep if you want to gain weight.
So, use this way it is the easy way to gain weight naturally.