Weight Gain
The term “weight gain” refers to a rise in body weight that is usually caused by a mix of fat deposits, excess fluids like water, and/or muscle hypertrophy. It can happen for a number of reasons, such as consuming more calories than one should, being less active, hormonal fluctuations, illnesses, or prescription drug use. To reach or maintain a healthy weight, managing weight growth entails striking a balance between food habits, exercise, and occasionally medical interventions.
You must eat a lot more calories than you expend to achieve weight gain. At least 500–1000 calories above your maintenance range should be your goal.
Weight Gain Foods
Include foods high in calories, such as avocados, nuts, seeds, whole grains, and lean meats.
Protein: To encourage muscular growth, make sure you consume enough protein. For every kilogramme of body weight, aim for 1.5–2 grammes of protein.
Regular Meals: To enhance daily calorie intake, eat five to six smaller meals. Consume foods high in healthful fats, such as fatty fish, coconut oil, and olive oil.
Workouts to Gain Weight
Strength Training
Weightlifting: Take part in a regimented weightlifting programme that emphasises compound exercises including rows, deadlifts, squats, and bench presses.
Progressive Overload: To promote muscle growth, progressively up the weight and intensity of your workouts.
Rest and Recovery: To enable muscles to grow and heal, make sure you get enough sleep in between sessions.
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Life Style
To promote overall health and muscular repair, aim for 7-9 hours of sleep each night.
Fluids: It’s important to maintain adequate fluids for both general health and muscle function.
Consistency: Follow your plan faithfully and monitor your progress to make any necessary modifications.
Other Suppliments
Protein smoothies: If you want to quickly up your calorie consumption, try mass gainers or protein smoothies.
Creatine: Consider using creatine monohydrate to help build stronger, more muscular tissue.
Multivitamins: Make sure you are consuming all the vitamins and minerals required to maintain good general health.
Here I have given a sample Meal Plan with the help of AI
Breakfast:
- 4 scrambled eggs
- 2 slices of whole grain toast with avocado
- 1 banana
- Protein shake
Mid-Morning Snack:
- Greek yogurt with honey and mixed nuts
Lunch:
- Grilled chicken breast
- Quinoa salad with vegetables
- 1 apple
Afternoon Snack:
- Peanut butter sandwich on whole grain bread
- Protein shake
Dinner:
- Salmon fillet
- Sweet potato
- Steamed broccoli
Evening Snack:
- Cottage cheese with berries
- Handful of almonds
Workout Supplement:
- Pre-workout: Creatine and a small carbohydrate snack (like a banana)
- Post-workout: Protein shake with added carbs (like a banana or a scoop of oats)
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Crucial Points to Remember
Health Risks: Increasing weight quickly can strain your heart and increase your risk of developing insulin resistance, high cholesterol, and joint difficulties, among other health concerns. Always put your health before speed.
Feasible Objectives: Aiming for a lesser weight increase in the first two months and building on it over a longer length of time may be more feasible.
Medical Supervision: Before beginning any rigorous weight-gain programme, especially if you have any underlying medical issues, speak with a healthcare professional.
Maintaining a balanced approach will support you in gaining weight in a sustainable and healthful way.
