Gain Weight Naturally

"Nobody can do it for you. You've to do it YOURSELF"

Your body is made up of muscle mass and fat. If you have fat around your thin arms, biceps, narrow shoulder and fat around your waist, you are skinny fat guy. Though you don't look fat when you are clothed you just look flat. Your muscles mass is really low and everything looks flat. It's really hard to gain muscles and even harder to get rid of fat. You tried everything all the online mass gainer training, eaten anything and everything but still no go. This article is for you. Let's understand the simple fundamental about weight gain.

1. Calorie Surplus

A calorie surplus is a state in which you eat more calories than you burn. If you eat 3,000 calories per day and burn 2,500, you've created a surplus or excess of 500 calories per day. When you create a calorie surplus, your body either uses the extra energy to build muscle or store fat. First, figure out how many calories you will need to start with on your quest for gaining muscle mass. An easy way to estimate this will be multiplying your total body weight in pounds by 15-17 calories. So, our 170 pound male would be shooting for a daily calorie intake of 2550 - 2890. 

You also need to know your BMR & BMI I've written an article on this you can check as well. If you consume 3000 calories and burn 2500 calories a day, So this 500 extra calories will help you to earn mass on a weekly basis. So in one week you can earn few kilos, for an example you can earn around 3500 calories (500x7=3500) weekly. This is a simple science of gaining weight. So count your intake calories.

2. Workout Routine

Your Workout routine is very important for gaining. Your workout should not last more than 45 minutes, maximum it can go for 60 minutes but not more than that. 10 minutes warm, 30 minutes body part exercise and 5 minutes stretching, that's it. Your aim should be lift heavy with 6/8 reps max. Rest time can be from 45 sec. Intensity is more important, make sure you're fully charged up through out the session. Black coffee (without sugar and milk) can be handy in that case as it's a perfect pre-workout.

3. Say "No" to Cardio

Cardio is really not for you. I know lot of people will disagree with me here, but let me tell you my point of view here. When you do cardio for longer session and then do exercise, Your body is already in catabolic state (state when muscles break down). Breaking down muscles will affect your BMR which will damage your metabolism. So in this process you will be thinner and weaker not leaner and stronger. You will only achieve skinny fat nothing else. 

4. Sound Sleep

Your muscles only grow when you sleep so quality sleep is very important. Lack of quality sleep will boost cortisol production in our body. Cortisol is a stress hormone which breaks down muscles protein and converts it into energy.  If you're in the habit of sleeping late, you will have late night sugar cravings and you will consume unhealthy stuff. So it's better to get into bed early. 

5. Nutrition

To eat is a necessity, but to eat intelligently is an art, getting the right balance between quantity, quality and the combination of protein, carbohydrates, fats, minerals and vitamins, good carbs, bad carbs, good fats and bad fats, it’s not only an art it is a science. Many people are on low carbohydrate diets, but your brain and your body needs the right amount and type of carbohydrates to function properly. In order to gain more mass let's understand few points here:

 

1. Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories.
2. Make sure you consume 6/8 meals a day.
3. Always include Seeds in your diet. 2 tsp Flaxseeds is must (Chia, Flaxseeds, Pumpkin, Hemp etc)
4. Always eat handful of dry fruits twice a day. (Almonds, Cashews & Wall-net etc )
5. Include Oats, Milk, Dry Fruits, Eggs, Fruits in your breakfast. (Make your breakfast accordingly)
6. Best time to drink milk is night time. Milk with 2 tsp Protniex ,it has casein and provide slow digestive protein through out the night. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
7. Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
8. Use bigger plates. Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.
9. Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
10. Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
11. Add olive oil in generous quantities to your salads.
12. Add a healthy portion of red meat to your diet too. But keep in mind not to overdo it. The aim is to add weight, not cholesterol.
13. Don’t let more than four hours go by without eating.
14. Raw, unpasteurized milk is loaded with fat-soluble enzymes, minerals, and vitamins that you just any get anywhere else as efficiently. The saturated fats present in this superfood will not only help you gain solid weight but also boost your testosterone levels (via good cholesterol) while keeping your fat burning high (via natural CLA and omega-3s)

6. Eat Energy-Dense Foods

Here are some energy-dense foods that are perfect for gaining weight:

1. Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
2. Dried fruit: Raisins, dates, prunes and others.
3. High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
4. Fats and Oils: Extra virgin olive oil and avocado oil.
5. Grains: Whole grains like oats and brown rice.
6. Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
7. Tubers: Potatoes, sweet potatoes and yams.
8. Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

7. Healthy Fat

Good fats are necessary for muscle growth and production of hormones like testosterone. This is essential for the growth and strength of muscles. This also helps to elevate the metabolic rate, which in turn helps the body lose bad fats and gain good fats. Fats are essential for many vital body functions. Polyunsaturated and monounsaturated fats are considered good fats that can be obtained from nuts, leafy veggies, salmon, flaxseed oil, avocados oil, and many seeds. Healthy fats are also a good source of omega-3 and omega-6 fatty acids.

8. Eat Anything & Everything:

People who wants to gain weight this is the big blunder they can do by eating anything and everything. Remember our aim is to gain weight not gaining fat. We need to consume balanced diet not a loaf of fat. Make sure your diet is consist of complex carbohydrate, healthy fat, protein, minerals and vitamins.

Balanced Diet

9. Craft Macro-Nutrients:

Craft your macro-nutrient ratio though it’s not that simple. There’s no such thing as a single ideal or “golden” macro-nutrient ratio. People have different goals, and they have to take a different road in order to reach their ideal body however higher carbohydrate ratio augment muscle gains whereas lower carbohydrate ration tend to accelerate fat loss. You can check the chart below:

CRAFTING  YOUR  MACRO-NUTRIENT RATIO

As you can see from the pie charts above, fat never goes below 15% of total calories. Fat is absolutely essential for the proper functioning of our bodies. Since hormones are constructed from cholesterol and other fat molecules, consuming too little fat can actually suppress the normal hormone levels. This also has a negative effect on bodily functions that depend on those hormones. This includes growth, metabolism, reproduction and more. Fat is also necessary for vitamin and mineral absorption. It’s important you prioritize healthy fat sources like monosaturated fats ( these include egg yolks, nuts, olive oil), medium-chain triglycerides (coconut oil), and omega-3 fatty acids (salmon, chia seeds, tofu, beans, wild rice). 

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Thanks You Friends!
Keep Growing & Spread the Love!

Syrus

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