People trying to lose weight is common, but there are some who are desperately trying to gain some weight as well. Increasing weight has to be done carefully so that the person will be able to reduce it at any time. Gain in the body weight should be evenly done, so that the person does not lose their body structure.
To increase the weight, the person has two choices.
1) Increase the weight properly in the muscle structure and make the body fit. This type of weight increase can be done for those who are in the necessity to increase weight for some personal or job reasons (police, wrestler, and so on).
2) Randomly increase weight and become fat. This type of weight increase can be done for those who are underweight.
List of items that the person should eat in these 10 days
First step is to increase the intake of protein in the daily diet. Start practicing few simple exercises daily. Increase the intake of healthy fats and more of calorie. Intake of these protein, fat, carbohydrates, fiber, vitamins, and minerals can only increase the weight. Instead of taking 2-3 full meals, the person can take five small meals every day. Depending on the work of the person, the diet differs. Generally, this diet structure is different for both men and women.
If the person just wants the increase in weight, and when the person does not care much about the structure of the body, then he can eat and sleep. That practice will increase the weight in greater extent but generally leads to obesity.
Male can take a 2-3 raw eggs daily in the morning and boiled egg in the afternoon. Daily intake of meat (chicken, fish, mutton, and beef) will increase the weight in the greater extent.
Intake of ghee, rice, and calorie-contained food will increase the weight in women. Potato chips, cheese items, boiled items, oil content foods, pizzas, and burgers will play a major role in increasing the weight in greater extent.
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Step one to gaining weight is eating the right amount of food each day. Start eating about 20 times your body weight in calories every day.
It’s a good idea to plan your meals for each day, so you know what and when to eat – and you don’t have to just “wing it.”
So step on a scale and weigh yourself. Now multiply your body weight x 20. The total will give you the amount of calories you should eat per day. So if you weigh 120 pounds and multiply it by 20, you’ll have to eat 2,400 calories each day in order to gain weight.
The actual amount of calories may be a little more or a little less for optimum results, but 20 times your body weight is the best place to start. You can always add an additional 200 daily calories if you find that you aren’t making any gains.
Next, you need to pay attention to the kind of food you eat. Eating junk food will only help you gain fat… In order to gain muscle weight, you need to eat healthy food, such as lean meat, good carbs and healthy fat. Junk food won’t help you build muscle but a healthy weight gain diet will. The ratio of foods you should eat is 40% carbs, 30% protein and 30% fat.
It’s also important that you split up your meals into six smaller meals each day instead of the standard three large meals. This way, it will be easier to build muscle. If you only eat three large meals daily, your body won’t be getting the constant stream of nutrients it needs to build muscle at an optimum rate and you will be more prone to store fat.
Diet is only part of the formula, though. Any good weight gain plan also includes a weight training program. Some of the most important exercises for building muscle are bench presses, squats and dead lifts. If you don’t have these 3 big exercises in your workout program you’re wasting your time!
In order to build muscle, you need to do 4-12 reps for each exercise. If you do more than 12, you’ll be gaining endurance, not larger muscles. If you do 2-4 reps, then you’ll improve your strength which will also help you lift heavier weights. This rep range is important and I actually include it in my workout program. But 6-12 reps is the “sweet spot” that will be greatly responsible for building muscle mass and giving you most of your weight gains.
An important rule to remember is to keep your workouts short. Only work out for 60 minutes or less. If your workouts last longer than 60 minutes, your body begins to release a powerful catabolic hormone called cortisol, which BREAKS DOWN muscle tissue! Needless to say this is the last thing you want.
Step-By-Step Plan To Build Muscle For Skinny Guys: Weight Gain Blueprint