Steps to Gain Weight and Build Muscles With the Right Diet and Workout Plan
If you think gaining weight is as easy as gorging on any food your taste buds desire, you need to rethink your fitness strategies. Top health experts suggest eating the right food in the healthiest way to gain weight and build muscles. One of the major issues with weight gain is the problem of high metabolism. Therefore, you need to choose your foods carefully and exercise regularly. Here is how you can gain weight and build muscles in a step-by-step process.
Increase Intake of Rich Protein and Carbohydrates
While you plan your diet, make sure it has macronutrient content. You must increase the intake of foods laden with rich protein and carbohydrates. Foods that are rich in carbohydrates are banana, whole grains, potato, and rice. Also, you need to substantially increase your calorie intake. Eat at least 1.5 to 2gm of carbs, 0.5 gm of health-friendly fats and 2gm of protein on the workout days.
However, for the remaining days, you can restrict your carb intake. In a bid to put on some mass, it is essential to have foods that are dense in calories. Some of them include chicken breast, oats, almond butter, coconut oil, and sweet potatoes.
Plan Your Meals
Since the idea of gaining weight is primarily based on eating plenty of calories, you should plan your meals accordingly. In that case, you can try having a lightly fried halibut and baked sweet potato or two to three slices of white bread. You may also have pudding or frozen yogurt as dessert. Aside from that, vitamins and minerals often prove to be beneficial for building muscles. However, before taking multivitamins, always consult a fitness trainer. Based upon gender, age, and medical history, your fitness trainer may suggest you the right multivitamin.
Take Supplements During Peri-Workout Period
The time before, during or after workouts are generally referred to as the peri-workout period. Taking supplements during this time may give you a lot of health benefits. Not only you will gain weight, but you can also improve your performance while working out. People who do heavy lifting may consider taking sips of coffee during this period.
This is because caffeine content in coffee charges up the nervous system, thereby letting you feel more focused and enthusiastic. Apart from this, you may also consider having creatine monohydrate to restore muscle glycogen. In addition to that, Branched Chain Amino Acids are extremely good to support lean muscle as they help to reduce catabolism and also increase protein synthesis.
Keep a Count of Calories From Supplements
Supplements don’t just help fitness enthusiasts enhance their performance, but they also help people to their daily calorie intake targets. If you are trying to build muscles but finding it difficult to reach your calorie requirements, a weight gainer supplement might be ideal for you. A good quality weight gainer contains protein, fats, additional micronutrients and carbohydrates that might help you to put on mass.
Plan Your Workouts
The most important thing that you must do is plan your workouts. You can engage yourself in some muscle-building activities. Try to go for hard workouts such as presses, chin-ups, straight bar curls, squats, and deadlifts. However, only hitting the gym won’t help. You should take adequate sleep and eat highly nutritious foods to build muscles. Choose challenging moves to intensify your weight gaining program.
Perform two intense sets of the exercise with heavy weights and then opt for a moderate set of exercises. Also, choose muscle cardio exercises over others and take carbohydrate-protein mixture before any exercise, so that it can provide you immediate energy and lessen the negative effects of hard exercise such as damage to the muscle tissue. Take some carbohydrates to build new proteins after 15 to 30 minutes of your workout session.
It would be very foolish of you if you do rigorous exercise without taking proper rest. If you are feeling tired or a bit low, you may take a few days off. Whatever you do, do not forget tracking your training sessions to ensure progress. If you find no difference, it is the right time to change your regime. Following an inappropriate diet and doing the wrong exercise may have negative impacts on your body. As a bit of parting advice, make sure that you drink plenty of water. Water will allow your body to process protein and calories. Drink water with every meal in order to avoid being dehydrated. You can also consider having unsweetened tea or other healthy beverages.
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