Written by engelhornsports on 14. November 2018 . Published in Fit& Healthy, Food.
First of all, you should determine for yourself why you want to gain weight. Basically, we can distinguish here between a health aspect and an athletic aspect.
Whether it’s due to stress, illness, malnutrition or simply genetic predisposition, you can’t do anything about it effectively until you know the cause of your underweight. It is important that you Cause know and clarify!
In most cases, the muscle building phase is the main focus here. Here you should also pay attention to a controlled weight gain. So where do you start?
How does a healthy weight gain work?
In order to gain weight, you must maintain a steady caloric surplus.
But this is sometimes easier said than done. Men need an average of 2400 kcal per day, whereas women need about 1800 kcal. However, these values are highly dependent on how active you are during the day. If you work physically or do a lot of sports, you will quickly have a higher consumption. Which brings us to our first tip.
1. Know your calorie needs
To gain weight in a targeted way, you should know your daily calorie needs. To determine the daily consumption are suitable so-called Fitness tracker. If you have determined your daily requirement, it is time to exceed this value continuously. A surplus of 100-200 calories should be enough to increase your weight in a healthy way.
2. Divide calories over several meals
A fixed calorie target can make you feel insecure at first and if you go about it without planning you will quickly stumble.
Oh God, already 8 p.m. and I am still missing 2000 calories.
Shoveling calorie-rich food into your body until you vomit is not only unpleasant, it is also not effective. Instead, try to eat several small meals throughout the day. One snack each between breakfast and lunch and between lunch and dinner should be enough to increase the number of calories you consume.
3. Not all sports units are the same
Who wants to increase, speaks in the rarest cases of fat. Therefore, in addition to the change in diet, you should adjust your training. You should avoid long cardio sessions if possible. They rob you again of the energy you have laboriously taken in. Instead, train in the hypertrophy range of 8-12 repetitions to build muscle mass.
4. Have patience
Rome wasn’t built in a day and your body will take a while to visibly change too. The most important thing is not to give up and stick to your guns. Although you may not always get to your goals, try to have a good weekly cut and the kilos will come off all by themselves.
5. It all depends on the inner values
Of course, it is not only important how much we feed our bodies, but also what we eat. Low-nutrient foods with lots of preservatives and other additives can often be filling, but they don’t provide the body with the energy it needs. Nutrient-rich foods, on the other hand, provide you with everything you need to get through the day.
Rice, for example, has a nutrient-rich profile, as you eat about 77 g of carbohydrates per 100 g of rice.
If you have problems with your calorie count, you should try to consume calories through drinks. With liquids the saturation feeling sets later. This is also the perfect opportunity to dig the blender out of the cupboard and make some delicious smoothies once again. Add some oatmeal or peanut butter to make it even more substantial.