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When many people evade more, more and more, complaining that they are too thin. Produce the same emotions, because losing weight can be just as bad for your health as obesity. How do you lift weight fast but stay safe? Come on, see.
1. Eat more calories
The most important thing you can do is create a surplus of calories, which means you should consume more calories your body needs. Use a calorie calculator here. If you want to gain weight slowly but sure, target 300 to 500 more calories per day. If you want to add weight quickly, target around 700-1,000 calories.
2. Eat more protein
The most important nutrition to get a healthy weight is protein. However, keep in mind that protein is a double-edged sword. It’s also very filling, which can reduce your hunger and appetite significantly, making it more difficult to get enough calories. If you try to gain weight, target 1.5-2.2 grams of protein per kilogram. You can even go above that if your calorie intake is very high.
3. Fill up on plenty of Carbs and Fat and eat at least 3 times per day
Eating lots of high-carbohydrate and high-fat foods is the best if you want to gain weight. Make sure to eat at least three times a day and try to add energy-intensive snacks whenever possible.
4. Lift heavy weights and improve your strength
To ensure that excess calories become muscle, not just fat, it is very important to lift weights. Go to the gym and lift 2-4 times per week. Lift weight and try to increase weight and volume over time. It is very important to lift heavy loads and increase your strength. This will help you gain muscle mass, not just fat.
In the end, changing your weight is like a marathon, not sprint. This can take a long time, and you need to be consistent if you want to succeed in the long run.
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