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In today’s society, there is a prevalent focus on weight loss and achieving a slim physique. However, for some men, the struggle lies in the opposite direction – gaining weight. Whether it’s due to a fast metabolism, genetics, or simply wanting to build muscle mass, gaining weight can pose a significant challenge. This guide aims to provide valuable insights and actionable tips on how men can effectively and healthily gain weight fast. From understanding calorie surplus to creating a well-balanced diet and incorporating strength training exercises, let’s delve into the world of weight gain and help men achieve their desired physical goals.
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This article has been viewed 28,438 times.
If your metabolism is too fast and you want to gain weight, changing the way you eat and exercise can help you achieve that goal. While you can gain weight by eating junk food and exercising less, there is a healthier way to help you gain weight, which is to eat more nutrient-dense foods and exercise to strengthen your muscles. me. It won’t happen overnight, but if you start now you’ll see results within a few weeks.
Steps
Eat to gain weight
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- Don’t wait until your stomach starts to protest before eating. Plan to eat 5 meals a day so you never go hungry.
- It takes a lot of effort to eat that much, so you need to buy enough food so that you can eat often. You can eat high-calorie foods for energy, like bananas and peanut butter or granpa bars.
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- A breakfast is considered complete when there are three omelets, two pieces of bacon or sausage, a cup of baked potatoes for breakfast and a glass of orange juice.
- At noon, try a whole turkey sandwich, two bananas, and a plate of salads
- In the evening you can eat a piece of grilled meat, with baked potatoes and a few cups of grilled vegetables.
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- Use unprocessed foods. For example, choose old-fashioned oatmeal over instant flour, and use raw chicken for lunch.
- Make a variety of dishes from the foods you choose. Avoid eating cold foods in the evening, fast foods and snacks, which are high in salt, sugar and other unhealthy substances.
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- Foods high in protein: Eggs, salmon, tuna and other fish; roast pork, pork chops, and ham; Chicken breast and thighs, burgers and beef.
- Foods low in fat: Olive oil, safflower oil, coconut oil, and grapeseed oil; avocados, walnuts, almonds, flaxseeds.
- Foods high in carbohydrates: Fruits and vegetables; beans, lentils, peas; brown rice, cereal bread, cereal pasta and other grain foods; honey and fruit juice.
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- You can drink unsweetened tea, juice and other healthy drinks.
- Avoid Gatorade and other sports drinks, as they are high in sugar
Strengthen muscle
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- If you don’t want to spend money on the gym, buy a set of dumbbells and choose dumbbells that you can work out at home.
- You can also do resistance training exercises that don’t require the use of weights. You can start with push-ups because it’s very easy. You can also fit a push-up bar in the doorway to exercise your arms and chest.
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- Plan and achieve goals you can achieve each week. For example, you could work out your arms and chest on the first day, then focus on your legs and abs on the second day, and the next. will reach the back and chest in the third day.
- You may want to work out with a personal trainer to stick to your workout schedule and plan.
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- Combine multiple exercises together. Focus on compound, compound exercises that use as many muscles as possible, such as: lying down with dumbbells, lying down with doubles, squats, weightlifting, pushups, swings, and doubles.
- If at this moment you can only push one ball at a weight of 5 kg, there is no problem. Whenever you start exercising, focus on working out to get stronger. Try to lift the weight up and down several times before you feel exhausted.
- When working out, take a break of one minute or less, and don’t do more than 12 reps in a row.
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- In addition, sleeping 8 to 9 hours a day is also an important factor in helping you gain weight. If you only sleep 6 hours or less, then your exercises and diet will not bring the best results.
Things to avoid
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- Remember that when you eat 5 meals a day, you put a lot of fat into your muscles. No problem! Calculate the number of kilograms that you set a goal, and then add 2 – 5kg. Before you reach this level, you can reduce the carbs in your diet, run sprints, and keep training: you’ll burn fat quickly and look great.
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- Consider hiring a personal trainer. Within a few sessions, you’ll have a great idea of your workout schedule, type, intensity, and duration, and have a better view of your diet.
- Be sure to consult your doctor before taking any medication, and see your doctor immediately if you get injured while exercising.
Warning
- Consult your doctor before making any changes to your diet or exercise routine.
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 30 people, some of whom are anonymous, have edited and improved the article over time.
This article has been viewed 28,438 times.
If your metabolism is going too fast and you want to gain weight, changing the way you eat and exercise can help you achieve that goal. While you can gain weight by eating junk food and exercising less, there is a healthier way to help you gain weight, which is to eat more nutrient-dense foods and exercise to strengthen your muscles. me. It won’t happen overnight, but if you start now you’ll see results within a few weeks.
In conclusion, gaining weight fast for men is a process that requires a combination of proper nutrition, regular strength training exercises, and diligent tracking of progress. It is important to focus on consuming a calorie surplus by eating nutrient-dense, high-calorie foods and incorporating protein-rich sources to build muscle mass. Engaging in consistent weightlifting and resistance training exercises will aid in stimulating muscle growth. Monitoring progress through recording meals, workouts, and body measurements will allow for adjustments as necessary. However, it is crucial to keep in mind that gaining weight in a healthy manner requires patience, perseverance, and a balanced approach. Consulting with a healthcare or nutrition professional can provide personalized guidance and support throughout the journey of gaining weight fast.
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