Today i am going to show you exactly how to gain weight
Being underweight or skinny nowadays is like giving others a reason to crack a joke. but gaining weight is not a piece of cake and it’s not that hard at the same time all you need to be is determined and focused.
It is true that people come in all different shapes and sizes and one of them is ECTOMORPH. ecto’s are typically a skinny and with small body frame. whose muscle is totally lean. and have fast metabolism which means whenever they eat something it digests so fast that body does not absorb the essential macro nutrients.
the following illustration will tell you what should be your ideal weight according to your height
so if you are underweight and finding difficulty in gain weight you can follow these steps. these are most effective steps. even i used to be an actomorph but not today. i have gained very healthy weight just by following these steps.
all i want from you is to follow these rules honestly then you’ll definitely see positive results otherwise it’s always gonna be hard for you.
gaining weight completely depends upon the calories intake and calories burning. in order to gain weight you have to go to calories surplus which means consuming more calories than burning.here are the things you need to follow in order to gain weight
let’s dive in-
FOLLOW THESE SIMPLE STEPS TO GAIN WEIGHT-
- CALCULATE YOUR BASAL METABOLIC RATE(BMR)
- TRACK YOUR CALORIES ,MEALS AND MACROS
1.CALCULATE YOUR BMR
The very first thing you need to do is to calculate your BMR . and see result in ( Daily calorie needs based on activity level ) and then add 500 more calories in that.because you have to go to calories surplus in order to gain weight.
for example if your bmr based on your activity factor is 2500. then add 500 more calories. which bring us the result of 3000 calories. so this will be your daily calories intake for weight gain.
2.TRACK YOUR CALORIES, MACRO BREAK DOWN AND MEALS
you need to divide those calories into 6 meals.that means you will have to eat after every 3 hours. time basically vary it might be 2 and a half hour if your metabolism is fast. so you’ll have to adjust accordingly.
Tip- you divide like 500 calories in each meal that will be the best way to do it.
MACRO BREAK DOWN-
Your macro breakdown would be C/P/F : 50% / 30% / 20% . if you want you can increase or decrease 5% calories if need. like you can do 55% carbs and 15% fats or vice versa
your source of carbs can be -oats, rice (brown and white), sweet potato, quinoa, millet, wheat pasta, brown rice cake, etc.
your source of protein can be– chicken breast, fish, eggs, whey protein, casein, soy, milk etc.
your source of healthy fats can be-peanuts, almonds, cashews, walnuts, peanut butter, salmon fish, whole egg, olive oil, coconut oil, sunflower seeds etc.
- focus on eating 4 meals of complex carbs(slow digesting) like (oats, wheat bread, wheat pasta, quinoa etc.).
- and 2 meals of simple carbs(fast digesting) like ( potato, white rice, white bread, fruits, sports drink etc.)
- eat protein in every meal
- 2-4 serving of fruits and 2-3 servings of vegetables.
- you can add digestive enzymes if you feel any digestion issue.
- if you want you can add 1-2 high calorie smoothie as well
workout is optional.if you are not into doing gym or any exercise it is absolutely fine.the process will remain same but if you add exercise and it will work like magic. your body will be build in a shape. because of body movements.
if you are into doing gym then-
- train 4 to 5 days in a week
- focus on heavy compound exercises for example (barbell squat, barbell dead lift, barbell bench press basically more barbell exercise)
- add drop set at the end of every exercise.
- rest 2-3 minutes.
- BECAUSE YOU ARE EATING PROTEIN IN EVERY MEAL IT BECOMES IMPORTANT TO DRINK 3-4 LITERS OF WATER A DAY SO PROTEIN CAN DISSOLVE IN BODY EASILY.
- CHECK YOUR WEIGHT AND MEASUREMENTS EVERY SUNDAY MORNING
- TAKE YOUR PICTURES ON WEEKLY BASIS AND SEE THE DIFFERENCE IN YOUR BODY.
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ALWAYS BE DISCIPLINED, CONSISTENT AND KEEP POSITIVE MIND SET
Now, I’d like to hear from you
are you a gym goer or not ?
Either way, let me know by leaving a comment below right now