As the famous proverb says, people are greeted by their clothes. From time immemorial, it has been the custom that the first opinion about a person is formed by his appearance. And our modern society is no exception to this rule. For a man, confidence in his physical characteristics plays a significant role.
There are often cases when the question of how a man can quickly gain weight and mass turns into an insoluble problem. The problem has genetic roots: some people can gain weight without any problems, but others, no matter how hard they try, cannot.
The problem of weight gain is solved for men in such areas as bodybuilding and professional fitness. By gaining body weight we mean an increase in muscle mass.
This article is precisely aimed at helping you solve this problem as quickly as possible for a man to gain weight and mass (if, of course, you have it).
How can a man gain weight quickly?
Diet for weight gain
The very first rule of such a diet is to completely abandon processed foods. As a rule, it is very difficult for men. You need at least 2 g of complete protein per 1 kg of your body weight.
And when eating cutlets taken from the “quick frozen” department, it’s difficult to gain anything other than fat. This food is extremely poor in protein, which acts as a building material for muscles. But it contains extremely high cholesterol and simple carbohydrates.
The first “whale” of your diet which will allow you to gain the desired muscle mass, is a high-quality and complete protein. In order to get this important component, you should have a minimum of: on your table every day:
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2 servings of fish or meat,
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egg white – 2-3 servings,
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cottage cheese 5-9% fat or protein powder.
The second “whale” is carbohydrate fuel.
IMPORTANT: in order for a man to gain weight, 4-8 g of carbohydrates are required per 1 kg of body weight, possibly more.
To do this, do not forget that it is simply necessary to consume fresh fruits. After your workouts, add jam or preserves to the cottage cheese, and don’t forget to cook porridge in water. Be sure to eat cereals, pasta (but they should be made from only durum flour), and bread.
The third “whale” is fats. If you want to gain just the right amount of weight, then it is very important for a man to get enough omega-3 and omega-6 fats. They serve for the proper production of testosterone.
To do this, it is best for you to use:
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fatty fish,
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quail eggs.
LET'S FORGET about sausage and pork. The fat contained in meat creates, firstly, the potential risk of future cholesterol problems; secondly, protein absorption is blocked.
Unlike the earth’s plane, you also have a fourth “whale” - fractional nutrition. If you eat 1-2 times a day (as the vast majority of men do), you will not be able to gain muscle mass. Your muscles will starve, as huge portions of food are poorly digested.
And lastly: minerals, vitamins C and E. They act as antioxidants in your body. They also interfere with the production of cortisol (this hormone inhibits muscle growth).
Muscle or fat?
The answer is clear: muscles! Let it be known that muscle is heavier than fat. This phenomenon interacts with cellular structure. Muscle cells are several times denser than fat cells.
Muscle cells contain water and proteins, fat cells contain fats, which are called lipids.
Lipids are much less dense in structure than proteins in water (or muscles). This is the basis for the conclusion that muscles are heavier than fat. Sometimes the reason your weight stays the same is because there is a difference in the weight of muscle and fat. Exercise burns fat and can also help build muscle.
A beautiful, strong body has always been considered a standard and indicates a man’s good health and attractiveness. Most often we hear that to achieve a good figure you need to play sports and not gain weight. Such advice is usually given to men who are prone to obesity. But there are also many people who simply cannot gain weight, despite a fairly large diet. Naturally, it will not be possible to build muscles and work on a beautiful torso on a thin body, so many are interested in how to gain weight for a man at home.
In this article we will talk about this, determine the necessary calorie menu, minerals, exercises and programs for safe and high-quality weight gain, which will be beneficial and not harmful.
Reasons for difficulty gaining weight
Quite often, a man fails to gain weight quickly at home. There can be many reasons. In many cases, this is due to genetics. If the parents in the family are generally not prone to obesity or intense weight gain, then the son will most likely adopt this feature. People with a genetic predisposition really find it difficult to gain weight, despite a fairly high-calorie diet.
The second reason could be alcohol, smoking, constant drinking of coffee, lack of sleep, or simply nervous work/study. The psychological state greatly exhausts a person, as a result of which he actively loses calories. Therefore, before a man gains weight at home, it is necessary to first normalize his psychological state and get rid of nervous stimuli, if possible.
Preparation
The preparatory stage is quite important, but many guys often skip it. High-quality muscle mass gain will not happen if the body is not prepared for it. But what can happen is fat gain, which is unacceptable. This is not only unsightly, but also harmful to health.
So, first you need to eat food for breakfast for a week that is rich in plant fiber. Buckwheat or oatmeal porridge is ideal. It can be boiled in water, but it is better in milk, since such a breakfast will be more high-calorie and nutritious. Also, almost any pharmacy sells pure plant fiber. It looks like powder or granules. Many athletes use it by mixing it with kefir or yogurt. The use of this fiber will allow you to get rid of toxins in the gastrointestinal tract, which is why all nutrients will be absorbed much more actively. If you do not consume fiber first, then all further efforts will be less effective. Therefore, before a man gains weight at home, it is recommended to consume plant fiber.
Exercises
And although plant fiber helps curb the gain of fatty tissue, consuming cereals and high-calorie foods (more on this below) in large quantities can contribute to obesity. Therefore, physical exercise is necessary. There are special exercises designed to gain muscle mass, but not all are effective. For example, running or cycling will clearly be harmful and will not allow you to gain weight. On the contrary, such exhausting exercises contribute to weight loss, so they should be avoided.
Strength training is what we need. To do this, it is not at all necessary to go to the gym; it is enough to have dumbbells, a horizontal bar or just the floor. Literally every other day for 1-2 hours you need to perform a set of strength exercises that will involve all muscle groups. This will allow you to spend extra calories for their intended purpose. As you gain weight, the load on your body should gradually increase. An approximate physical activity plan might look like this:
- On Monday and Wednesday we put stress on the shoulders and pectoral muscles. The ideal exercise in this regard would be push-ups. Pull-ups on the horizontal bar and exercises with dumbbells are also allowed.
- On Friday and Sunday he trains his back, stomach (we pump up the abs) and legs (we do squats). You can perform squats with weights in your hands (kettlebells).
The training should take place for 1-2 hours, the break between exercises should be on average 20-30 seconds. There are special exercise programs on the Internet designed to be performed at home. Find the one that suits you and use it.
Speaking about how a thin man can gain weight at home, it is worth noting that grueling workouts will be detrimental. Therefore, you need to rest a little between exercises and not exercise every day. You also cannot exercise through pain, and if you feel that a set of exercises is very difficult, then it is better to simplify it. Otherwise, fats and calories will be actively burned, which will lead to rapid weight loss, which is exactly what we don’t need. A set of muscle tissue will be carried out with moderate loads on the body during rest after performing a set of exercises. If everything is done correctly, then within a month the first results will be visible. To see them more clearly, it is advisable to photograph your body every week and also weigh yourself on a scale.
Getting better right
We found out that before a man gains weight at home, he needs to prepare. Exercise and fiber are a good start, but without proper nutrition throughout the day they will not guarantee results.
A properly composed menu is one of the most important conditions for gaining weight. The diet should include more calories than the body needs, so we need to create a menu with increased calorie content. To do this, you first need to calculate your daily calorie intake.
There are special tables compiled by nutritionists that allow you to relatively accurately determine the daily calorie intake, which must certainly be in the body. This norm is calculated for each person individually, taking into account his weight and activity of life. You need to add another 400-500 calories to this norm. These “extra” calories will go towards gaining muscle tissue.
Change control
Controlling change is extremely important. After preparing a high-calorie diet, you need to monitor changes in body weight every week. If your weight has changed little or not at all after two to three weeks, then you need to add another 400-500 calories to your diet. You need to constantly monitor the process of weight gain. If within a week the weight has not increased again, then additional calories necessary for weight gain are included in the diet.
By the way, before a man gains weight at home, it is advisable to buy special smart scales. They are necessary for all people who actively use diets to gain or lose weight. This scale can do more than just display your entire body weight. They also show the weight of muscle, fat, bone tissue, and allow you to track changes in the body. With their help, it is really very convenient to monitor how intensively muscle tissue is being gained. And if, after drawing up a diet, it turns out that weight gain is accompanied by an increase in fat in the body, then the diet will have to be changed urgently. Therefore, it is highly advisable to use smart scales. In this case, it will be easier for a man to gain weight at home. As soon as it is discovered that along with weight gain, the weight of muscle tissue also increases, then we can draw a conclusion about the effectiveness of the diet and use only it in the future.
Nutrition during training
Speaking about how to quickly gain weight at home for a man, the menu is also worth discussing. To achieve good results, food should be rich in protein and proteins. On days of intense physical activity, you need to eat high-calorie foods that contain complex carbohydrates. These are dairy products, cereals and legumes, vegetables and fruits.
An hour and a half before training, you need to eat a portion of “carbohydrate” food that will saturate the body with energy. A bowl of buckwheat porridge with fruit or milk is ideal for this. The same should be done after training (within 30 minutes after class), which will replenish the calories expended.
But the main component in the diet is protein. This is the “building material” of muscle tissue, which creates a sculpted torso and a beautiful shape. Plant proteins are found in seeds, nuts, cereals and legumes. Animal protein is found in large quantities in chicken meat. This is why many weightlifting athletes eat chicken in large quantities.
In many materials about how to gain weight for a man at home, the “folk remedy” is oven-baked chicken breast. However, men who need to gain weight quickly are also allowed to eat fatty fried steaks, chops, and cutlets. We must also not forget about the need to saturate the body with vitamins, so you must include fish, eggs, potatoes, fruits and vegetables in your diet. These products contain amino acids and the necessary complex of vitamins, which promotes the effective and rapid absorption of nutrients in the body.
Forbidden food
After a man succeeds in gaining weight at home using folk remedies, sweets and rich foods should be excluded from the diet. Chocolate, sweets, various buns - all this, if allowed for consumption, is in extremely limited quantities. It is better to give preference to sweets in the form of nuts with honey, sweet cottage cheese with dried fruits. If you eat too many sweets with a high carbohydrate content (sugar, flour), then weight gain will not be associated with the growth of muscle tissue, but with a gain of fat, which is unacceptable.
Drugs
Unfortunately, advice on how to gain weight at home does not help many men. In this case, you have to turn to special drugs to increase weight. The modern pharmaceutical industry produces many different drugs that can have the same effect. These drugs most often come in the form of tablets or injections.
Hormonal pills
These drugs help you gain weight by affecting the body's endocrine system. Before taking these tablets, it is advisable to consult a doctor and strictly follow the instructions. Excessive use of hormonal pills can cause weakened sexual function and lead to infertility. Usually, taking hormonal pills is allowed after a normal level of testosterone in a man’s blood is detected.
Naturopathic drugs
These products are safer and highly effective in gaining weight. The most famous are Ginseng Kianpi Pill. They are made on the basis of medicinal herbs and contain many vitamins and other active substances. These pills stimulate appetite and improve nutrient absorption, which helps you gain weight. Also, these drugs increase immunity and endurance of the body, but even them without special need is undesirable.
Finally
Now we know how a man can gain weight at home. Menu, physical exercise, lack of stress - these are the key factors that allow you to quickly and effectively gain muscle mass without harm to your health.
Low body weight greatly affects a person’s mental state. This is the first significant signal that warns of the presence of hidden dangerous diseases of the body. In case of sudden weight loss, immediate action must be taken as these changes can lead to a catastrophic or fatal outcome. Gaining weight is possible through a special diet, which allows you not only to increase weight, but also to control the condition of the entire body as a whole. To avoid any problems with weight, the diet should be constant or periodic, depending on the characteristics of the body.
A weight gain diet for men is a special diet that helps support the body. This diet consumes foods that are high in calories. It is first necessary to undergo a medical examination to reveal the causes of weight loss. Only then can appropriate treatment begin. The correct approach to an advanced disease will give significant weight gain and improve overall dynamics. This increase can reach up to 2 kg in 1 month.
An effective method for gaining weight
When pathological changes begin to occur in a man’s body, problems with weight appear, it is necessary to apply the right, thoughtful decisions and try to avoid further mistakes. Gaining weight is not always easy for men. The first mistake is to try to do this by sharply increasing the amount of product consumed.
This decision is not correct enough, because it threatens to disrupt digestive function. This method will not help you gain weight, but will lead to significant disorders of the gastrointestinal tract, including aversion to certain foods.
To gain the missing body weight, it is necessary to increase the caloric content of the product, and not the volume of its consumption. Gradually adding 200 calories per day will make a huge difference in your weight gain. High-calorie foods introduced into the diet gradually will help you gain weight. Small high-calorie portions of fractional nutrition are better accepted by the exhausted human body.
Eating for weight gain involves starting the morning habit by drinking a glass of water about 30 minutes before meals. Water can be replaced with fresh juice or candied dried fruit compote. It is not recommended to consume foods with a glass of juice. Initially, fluid must enter the body. For proper weight gain, it is necessary to follow the recommendations of a nutritionist, since the male body requires special attention. It is easier and faster for a woman to gain weight.
You should not exercise after eating. Food products should be healthy and necessary, enriched with proteins and carbohydrates. The diet should include various cereals prepared with milk, flour or pasta, beans, honey or sugar essences, and fruit juices.
A weight gain diet for men requires more vitamins, which should come along with eating your favorite foods.
For example, to mashed potatoes with a cutlet, you can add a salad well seasoned with rich sour cream. There is practically no difference in men's and women's diets. You can sprinkle pasta with healthy cheese and add dietary pork sausage.
Sample menu
Consider the menu for weight gain.
Diet No. 1
In the morning - oatmeal with boiled milk. This is the most useful and dietary product. You can add honey instead of sugar to the porridge and season it with a handful of raisins or nuts. For weight, a man needs white bread, buttered. You need to put a piece of cheese on top. Wash it down with a glass of hot milk or coffee with milk. This is quite enough for gradual weight gain.
Weight gain is possible with a rich and high-calorie lunch. These are fresh cabbage soup in meat broth, mashed potatoes, seasoned with butter. Vegetable salad with rich sour cream. Freshly squeezed fruit juice.
An afternoon snack will help a man gain weight. Here it is recommended to drink a glass of milk with waffles or cookies.
Dinner - buckwheat with boiled milk and candied fruit, hot sweet tea with white bread spread with butter.
Diet No. 2
The first breakfast is millet milk porridge, vegetable caviar, white bread spread with butter, and cocoa boiled with milk.
Second breakfast - a sandwich, white bread, buttered, with boiled sausage. In addition to the second breakfast, fresh juice is used.
For lunch, to gain weight, you can eat borscht cooked with meat broth. For the second course - meatballs or cutlets with pasta, seasoned with cheese. After eating the main meal, a sweet compote of dried fruits is recommended.
For an afternoon snack to gain weight, you can make a vegetable salad with grated cheese and olive oil.
Consulting an experienced nutritionist will help you gain weight correctly. You can gain weight not only from fatty meats or dairy products with a high fat content. If you increase the amount of food consumed gradually, you can see positive dynamics in weight gain.
But for such a diet it is necessary to undergo an examination to exclude diseases of the pancreas, esophagus and liver. Some men gain weight by using appetite stimulant medications.
This should only be used with appropriate permission and supervision from a physician. You need to gain weight slowly, following the necessary recommendations.
In our world of people who are always losing weight, the questions are: “How can a man gain weight quickly?” most don't care. But those who burn every calorie without a trace, do not want to grow muscles, there is a need to buy clothes for teenagers, and they rarely know how to organize their nutrition and training in such a way as to acquire a sporty look.
And we are not talking about chasing mass, as in professional bodybuilding. Optimal increase in body weight through muscle mass is beneficial for men. It will help you maintain high testosterone levels for many years, avoid getting injured at home and, finally, gain self-confidence. Fortunately, men can easily gain weight, even if they are naturally thin.
Causes of underweight
You can gain weight quickly, but you should take into account the fact that any load, even in the form of kilograms, can negatively affect the condition of the joints and the cardiovascular system. Therefore, you should think very carefully before you start gaining weight and undergo a full examination to identify diseases of the internal organs and systems.
As a rule, the cause of weight loss is acute or chronic diseases. After undergoing the examination, you will find out whether you have such diseases or not. If they are, then you must first cure them and only then start gaining weight. In most cases, getting rid of diseases, a person’s weight returns to normal on its own without any effort.
Another reason that is common for underweight is heredity. If you have thin people in your family who are constantly trying unsuccessfully to gain weight, then most likely you won’t succeed either. Unfortunately, this is your physiology, there is nothing you can do about it. In this case, you can gain weight only by seeking help from a plastic surgeon, who will increase your weight by pumping fat.
If you don’t have any thin people in your family and you have undergone a full examination, which revealed no diseases that affect your weight, then you should pay attention to your lifestyle. Perhaps your diet consists of low-calorie foods and at the same time you lead an active lifestyle and are constantly exposed to stressful situations. In this case, it is necessary to avoid stress or take sedatives, which will allow you to calm down and not take everything so personally.
Understanding how to gain weight is easy. Weight does not grow on its own, but depending on how much energy the body absorbs from food. Therefore, it is necessary to ensure:
- an uninterrupted flow of quality calories from healthy, nutritious foods;
- surplus of these calories. This means eating more than is usually required to maintain your current weight;
- good digestibility of food.
Of course, when we talk about gaining, we don't think about a fat belly or... You need strong, dense, defined muscles, not fat deposits. And for their growth, diet alone is not enough; regular, and properly organized, diets will be required.
It would also be a good idea to start by calculating your body mass index and accurately determining your deficit. It is best to contact specialists at a fitness center, who will not only calculate the indicators, but also tell you which tissues are missing - fat or muscle. And at the end they will prepare basic recommendations on diet and training.
How to gain weight quickly and in healthy ways
Before you take any steps to gain weight, you need to visit a nutritionist to calculate your daily caloric intake for weight gain. Daily caloric intake is calculated individually, taking into account age, gender and initial weight. Lowering it can lead to lack of results, while raising it can lead to health problems.
The main mistake men make is copying the training plans of bodybuilding champions. Yes, these guys are really big, but they:
- genetically gifted in a different way, usually mesomorphs or endomorphs;
- They have been studying for more than one or two years. Usually, before reaching a decent weight category, 5-6 years of hard work pass from the moment you first go to the gym;
- some people use pharmacological support (injections of testosterone, growth hormone, and anabolic steroids), which we do not need at all for health and aesthetics.
The classic split training plan is not suitable for those who fight for every kilogram of mass.
The reason is simple - the beginner’s nervous and endocrine systems do not have time to recover. As a result, testosterone secretion may decrease, recovery will be impaired due to, and the result will not be pumping, but overtraining.
Instead, please observe the following rules:
- train 3 times a week;
- Be sure to do squats and one of the deadlift variations. These are the basic movements for gaining mass throughout the body. They not only use absolutely all the muscles, but also give a powerful testosterone surge. Start by mastering the technique with medium weights, strive to switch to a strength mode of work - 5-6 repetitions, heavy weight, from 4 approaches for each movement;
- Pull-ups, standing presses with a barbell (not sitting with light dumbbells) are mandatory exercises for a high-quality set. And, of course, don’t forget about the bench press, it needs to be done using the classical technique, without a “bridge” for now;
- Approximately a beginner’s training for a set looks like this. Monday - squat, good morning barbell, plank stand, bench press, barbell row. If you have strength left - biceps or triceps, any one exercise. Wednesday - deadlift, weighted pull-up, standing press, any one abdominal exercise. Friday: repeat Monday's workout;
- Contrary to popular belief, aerobic training can be done, and is necessary for health. If you run, swim or pedal, eat just over 5g of carbohydrates per kg of body weight and you will continue to grow. Only extreme types of endurance work frankly interfere with increasing mass - preparing for a marathon, Ironman triathlon or something similar;
- Work out the basic technique with a trainer, so you will know for sure that the muscles are working and doing it safely.
According to professional fitness trainers, you can gain weight both at home and while playing sports. For men, given the peculiarities of their physiology, this is more difficult for women than for women. Increasing quality mass in representatives of the stronger half of humanity is impossible without taking supplements and adjusting the lifestyle in general.
Knowing the basic rules of nutrition and ways to speed up the process of getting results, a man will be able to change his appearance within 3-4 weeks from the moment he starts working on himself.
It is possible for a man to gain weight at home in either a week or a month. The quality mass gained in a month will be larger in volume and will remain for a longer period.
When increasing the weight of their own body, representatives of the stronger half of humanity need to be guided by the basic rules of working on themselves. They vary depending on the desired result and the time a man has at his disposal.
How to gain weight for a man at home? One of the many but simple tips is to drink at least 2 liters of water.
| Goal | Principles and rules of competent self-improvement |
| How to quickly gain 5-10 kg | To avoid harming your own health when gaining 5-10 kg, a man should:
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| How to gain weight in a week | To achieve the maximum possible result in gaining weight at home, a man should:
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| How to gain weight in a month | Gaining weight within a month is considered the safest and most effective for both men and women. To achieve results, fitness trainers recommend that men:
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The most effective pills for weight gain in men
No fitness trainer or nutritionist will tell you how to gain weight for a man at home without resorting to taking natural supplements. Taking into account the physiological characteristics, the majority of middle-aged men who do not have a genetic predisposition to obesity have a fast metabolism, which prevents the rapid gain of quality mass.
You can achieve the desired result most quickly using the following technique:
| Drug name | Brief description and method of administration |
| Vitamins and minerals | Considering that metabolic processes in the male body can proceed normally only if there is no deficiency of vitamins and minerals, taking such supplements is a mandatory component when gaining muscle mass. Otherwise, biochemical reactions will slow down, due to which the effectiveness of measures taken by a particular man to increase his own weight will remain minimal. To further enrich the human body, professionals recommend taking:
Professional fitness trainers and nutritionists do not recommend taking multivitamin complexes. Such drugs usually contain insufficient amounts of useful substances. It will be more effective to alternately take single-component groups of vitamins. In addition to taking synthetic supplements, when gaining weight, a man should focus on the “right” food products that, when consumed correctly, can compensate for the deficiency of vitamins and minerals. These include:
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| Brewer's yeast | Brewer's yeast is a natural supplement that can not only speed up a man's weight gain process, but also improve his overall health. After taking brewer's yeast, representatives of the stronger half of humanity note:
To obtain maximum effectiveness from taking brewer's yeast, you should take it in its pure form. You can purchase such a product only at specialized enterprises.
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| dietary supplements | Dietary supplements are recommended for men to take only after consulting a therapist. The doctor, having assessed the person’s health status, makes a decision on what scheme to introduce supplements into the menu. The most common medications prescribed for weight gain are:
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| Hormonal drugs | Hormonal drugs are usually taken by professional athletes in preparation for competitions or performances. These medications contain the male hormone testosterone, a large amount of which in the body contributes to the rapid growth of muscle mass. Among the safest hormonal drugs are:  You can purchase the listed pharmaceutical products only with a doctor’s prescription, since their indiscriminate use can cause significant harm to the body, in particular, provoke hormonal imbalance. To avoid undesirable consequences, before starting to take hormones, it is recommended to take a general blood test and conduct a detailed study of the man’s hormonal background. During the course, it is necessary to repeat the tests 1-2 times to make sure that there is no negative effect of the medications taken on the human body. The pharmaceutical products in question work by:
When taking hormonal medications correctly, men can gain up to 15 kg of “quality” mass in a month. |
| Other drugs | Among drugs that are not related to any of the above groups, naturopathic drugs are considered the most effective. Manufacturers position their product as the most natural and safe for men of all ages. The composition of naturopathic remedies includes an increased content of vitamins, minerals and biologically active substances that promote the growth of “quality” mass. If taken correctly, you can gain 5-7 kg without harm to health. Another effective way to increase your weight in the shortest possible time is to take steroids. On the territory of the Russian Federation, their distribution and reception is punishable by law. They are usually obtained through “underground” methods by athletes seeking to increase their body weight in a matter of days, without caring about the consequences for their body (in addition to the negative effect on the liver, kidneys and gastrointestinal tract, steroids also “impair” the cardiovascular system, whose condition is directly affects the general condition of a man gaining weight). |
Brewer's yeast, produced in tablets or powder, is less useful and has virtually no effect on the process of gaining “quality” mass in men. If you take the supplement in question correctly, you can increase your weight by 3-4 kg without causing harm to your health. Before including brewer's yeast in your diet, it is important to analyze whether a particular person has contraindications for taking it. The most common ones include:How to gain weight without steroids
A man can gain weight at home and increase the definition of his body without the use of synthetic drugs that have a negative impact on health. To do this, you must follow the basic recommendations of professionals related to nutrition and lifestyle in general.
Nutrition rules
Nutrition when gaining muscle mass should be balanced and varied. Before you think over the list of products that need to be purchased for cooking for the main meals, it is important to calculate the calorie intake.
It is advisable that a professional fitness trainer or nutritionist do this, since only a specialist will be able to correctly calculate this indicator, taking into account a person’s physical activity, as well as the characteristics of his health.
To gain “quality” mass, you need to consume 15-20% more calories daily than are required per day to maintain the normal functioning of the body.
In addition to the total calories, you should also remember about:
- calculation of proteins (up to 25%), fats (up to 35%) and complex carbohydrates (up to 60%);
- frequency of meals (optimally - eat no more than 150-200 g of healthy foods every 3 hours);
- proper distribution of the daily volume of food (in the morning you need to eat the maximum amount of carbohydrates; make lunch balanced so that it includes proteins, fats (most of them), and carbohydrates; for dinner, consume only protein foods, which ensure a rapid increase in body weight with accompanying physical loads).
If a man has chronic diseases or unstable hormonal levels, his diet should be strictly controlled by his attending physician, since in this case any weight changes (even due to muscle gain) can negatively affect a person’s health.
Diet for weight gain
How to gain weight, a man (at home or during strength training in the gym) is usually told by a nutritionist or fitness trainer who has an idea of the state of his health, and also knows what results he plans to achieve as a result.
If a representative of the stronger sex has no contraindications to weight gain, it is usually recommended to include in his diet:
Despite the high calorie content of a number of foods, their consumption during weight gain must be minimized.
These include:
How to gain weight by working out at the gym
How to gain weight at home can be clear even to a person who does not have deep knowledge of physiology, sports and proper nutrition. To achieve good results in gaining “quality” mass in the gym, you must follow the basic recommendations of professionals.
They are as follows:
How to adjust your lifestyle
“Qualitative” weight gain in a man is impossible without a radical change in a person’s lifestyle.
To not only transform your appearance, but also improve your health, it is recommended:
- give up bad habits (smoking and drinking alcohol);
- devote proper time to sleep (at night, to replenish physical and moral strength, a man needs to sleep at least 8-9 hours);
- perform a set of physical exercises at least 2-3 times a week;
- adjust your diet by giving up unhealthy foods in favor of those containing “healthy” calories.
With any changes in the body, it is important for a person to listen to his own feelings. If you feel unwell or have other changes in your condition, you should consult a doctor and undergo additional examination of all body systems.
Article format: Lozinsky Oleg
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