Gaining Weight Fast for Skinny People: A Comprehensive Guide
Are you tired of being too skinny and unable to gain weight no matter how hard you try? We understand how frustrating it can be to see others pack on the pounds seemingly effortlessly while you cannot seem to put on any significant body mass, and live with physical and mental challenges associated with being an ectomorph. In this article, we will provide you with a comprehensive guide on how to gain weight fast and healthily for skinny people.
Healthy Diet for Gaining Weight
A balanced, nutrient-dense diet is the foundation of achieving weight gain in a healthy way. Begin by calculating your daily calorie needs using an online calculator, and aim to consume roughly 300 to 500 calories above your basal metabolic rate. For the calorie surplus, consider incorporating high-calorie nutrient-rich foods into your meals such as:
- Nuts and nut butters
- Whole milk and whole-grain dairy products
- Healthy oils such as olive and avocado oil
- Lean meats like chicken breast and beef
- Complex carbohydrates like brown rice and quinoa
It’s essential to eat frequently throughout the day to maintain a calorie surplus. Instead of three large meals, break your food intake into several smaller meals spread across the day. As a result, your body can digest the food more quickly and efficiently.
Importance of Protein Intake
Protein is an essential nutrient when it comes to building muscle mass during weight gain. Consuming enough protein ensures quick muscle recovery following workouts and aids muscle growth. Including a variety of protein-rich foods like eggs, lean meat, and fish in your diet is critical. Plant-based sources of protein such as legumes and lentils are also great for those following a vegetarian or vegan diet.
As for how much protein you should be consuming daily, you’ll want to aim for 1.5 to 2 grams of protein per kilogram of body weight daily. For example, if you weigh 70 kg, your goal should be to consume approximately 105 to 140 grams of protein each day. Incorporating a high-protein meal plan into your daily diet can be a great way to achieve this, including:
- Egg-white omelets with vegetables and lean meat
- Grilled chicken with brown rice and mixed vegetables
- Fish like salmon or tuna with sweet potato and asparagus
Supplements for Weight Gain
If you’re struggling to incorporate enough calories and protein in your diet, supplements can help you achieve your weight gain goals. Consider taking weight gainer supplements and protein powders that offer an additional calorie and protein boost. Before trying any supplements, ensure that you have consulted with a certified nutritionist or dietitian to discuss if supplements are safe for you and whether you need them at all.
It’s recommended that you supplement your natural protein sources with no more than one or two protein shakes per day. Consuming too many supplements can lead to an unbalanced diet and put more strain on your liver and kidneys.
Resistance Training for Weight Gain
Resistance training is the most effective way to gain muscle mass and enhance weight gain. Incorporating regular weightlifting into your workout regimen will encourage muscle growth and weight gain. Start by doing a full-body workout routine two to three times a week, focusing on compound exercises that work multiple muscle groups at once. Some exercises you can include are:
- Bench press
- Squats
- Deadlifts
- Pull-ups and chin-ups
- Overhead Press
To maximize your results, complement your weightlifting routine with cardiovascular exercises such as stair climbing or cycling. Overall, consistency is the key to adding muscle mass.
Lifestyle Changes for Weight Gain
Adopting healthy eating habits and a regular exercise routine should not be the only adjustments in your lifestyle to promote weight gain. Tracking calorie intake using food tracking apps, drinking plenty of water, and getting enough sleep can positively affect your efforts for weight gain. Always avoid unhealthy habits such as alcohol, drugs, and smoking. These activities only do more harm than good to your health and can slow down the weight gain process.
Conclusion
Weight gain can be a challenging process that is unique to everyone. Take consistent steps each day to build upon your strength and health goals. It’s crucial to remember that reaching your weight gain goals takes time and patience. It is essential to seek professional guidance before modifying your diet or incorporating new supplements or exercises.