Gaining weight is not the most common goal at least if we compare it with the goal of losing weight. There are two main reasons why a person wants to gain weight:
- Improve physical appearance for very thin people.
- Increase sports performance, whether by force, size or weight demands.
In any case, we assume that this weight gain will be in the form of muscles. Who would want to gain fat? A sumo wrestler perhaps, but nobody else.
To gain weight in the form of muscle mass, a combination of diet and progressive strength training is essential.
With progressive strength training we refer in a general way to a training that seeks the hypertrophy or growth of the muscles more than to a training that improves the maximum strength of the individual (powerlifting, weightlifting).
How to gain weight
This is the big question that many people ask me about changing your physique but it is not always easy. For some lovers of good food like me it would be an easy task, since we can continue eating even if we are not hungry for the simple pleasure of eating and eating. But for other people it's not that simple ... they immediately feel full and feel that they can not taste even one more bite.
In addition, the genetic predisposition, the physical complexion and the DISCIPLINE (with capital letters, that look good) determine our progress in the gain of muscle mass.
This muscle tissue is composed of approximately 70% water, 22% protein and 8% fatty acids and glycogen. If all extra ingested kilocalories were used for muscle growth during hypertrophy training, an extra 2500 kcal would be needed for every 450 g of pure fat-free muscle gain. This number of calories would include both the energy needed to create this tissue and the energy expended during strength training.
Therefore, each day between 350 and 700 kcal above the daily energy needs would be needed to provide the necessary calories for an increase of 450 to 900 g of lean tissue per week and to meet the energy needs of a training program force.
Also, to be able to eat more frequently, especially when you are not hungry, meal replacement beverages may be useful.
More protein to gain more weight
It is estimated that protein needs for people who train with weights and seek to gain weight in the form of muscle are between 1.2 and 2.0 g / kg of body weight per day. Higher amounts, in general, do not serve for the creation of muscle tissue.
These needs may be greater if your main source of protein is of vegetable origin since vegetable proteins have a biological value lower than that of animal proteins.
However, when we want to gain weight a common mistake is to neglect the rest of macronutrients (carbohydrates and fats). You must take enough carbohydrates to ensure a significant weight gain.
I'll tell you more clearly ... without carbohydrates you will not gain weight, or at least not quality weight.
You can find more information about the amount of carbohydrates we need each day in our article How many carbohydrates do you take daily?
My conclusions
First you must find out how many calories you need approximately for maintenance.
Then you must increase your maintenance figure between 350 and 700 extra kcal. I recommend you stay short at the beginning and go up to the beginning 250 calories, to see how your body responds during the first week. If you do not gain weight, add 100 to 200 calories a day from week to week.
The fundamental principle to gain weight is to increase your calorie intake and protein intake (or keep it at an adequate level) but you should not neglect the amount of carbohydrates or healthy fats.
When you want to gain weight it is important that you follow a muscle-building program. Remember that you want to gain lean muscle tissue, not fat.
The four rules to gain weight that you should burn with for good are:
- Eat larger portions in meals.
- Eat more total calories at each meal.
- Eat more often.
- Choose foods with higher caloric amount.
- Do not skip any food. Are you partying? Eat. You're not hungry? Eat. You don't have money for more food? Well , considering eating your friend.
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