Weight gain is a complex problem. It relates to the field of building a correct training program, special organization of nutrition and rational structuring of the inter-training recovery process.
Instructions
Step 1
Monitor your current body weight. It must be in balance with the calorie intake.
Step 2
Increase the number of calories in your diet. Add extra meals, go for four to five meals a day. Professional bodybuilders eat seven to eight times a day to maintain body weight.
Step 3
Take special sports nutrition, it compensates for the spent energy, restores muscle tissue, and provides the necessary building material for its further growth.
Step 4
Regulate the combination of fats, proteins, carbohydrates in your diet. Correctly selected balance of these substances will contribute to weight gain.
Step 5
Exercise with dumbbells or a barbell, this stimulates the metabolism by changing the metabolic rate. By loading the muscles, you trigger the internal growth mechanism. Your appetite will increase, and if your nutritional needs are properly met, you will gain muscle growth.
Step 6
Consider the fact that training aimed at weight gain is a short-term, high-intensity, complex of exercises with a high-quality recovery process.
Step 7
Do the duration of your workout at the gym - 40-60 minutes. The time intervals between approaches should be 60-90 seconds. The most optimal number of workouts per week is 2-3, so that the body has time to recover.
Step 8
Take into account the fact that weight gain is not due to the amount of time spent in the gym, but to the quality of the workout, i.e. how much the muscles were loaded during the exercise.
Step 9
Include basic exercises that target large muscle groups in your program. Such exercises include: horizontal press, squats with dumbbells or a barbell, deadlift. Basic exercises trigger the processes of internal hormonal growth stimuli.
Step 10
Eat foods that contain protein and carbohydrates within 30 minutes of your workout.
Step 11
Sleep at least 8 hours a day, and consume at least 1.6 grams of protein per kilogram of body weight daily. These are the main conditions for proper recovery between workouts.
