X

How to Gain Weight Fast and Safely

Articles 11 Okt 2018

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.

Share this

Related Article

Get a Healthy Body with an Organized Eating Schedule

Articles 2 Jan 2020

Dense activities from morning to evening, even at night, sometimes make us late to

Read More

Tips to Build Your Muscles at Home

Articles 18 Jan 2018

Building your muscles at home is pretty effective without going to the gym using

Read More

Tips for Overcoming Sprue Quickly

Articles 4 Okt 2018

Hello Oatlovers! Sprue is a thing that is quite disturbing to the mouth, in

Read More

Health Benefits of Cherry Fruit

Articles 15 Nov 2018

Hello, Oatlovers! Cherry (cherry) is a fruit that originates from the northern hemisphere and

Read More