Increase the number of meals
Although fast weight gain is unhealthy, there are many ways to quickly gain weight, including increasing the number of meals during the day, by eating three full meals and two small meals, these meals contain a lot of calories, increasing the number of Meals are directly proportional to the increase in the number of calories consumed during the day, which leads to a rapid increase in weight, where you can eat another meal after two hours to three hours of breakfast and so on.
Increase calories
You can increase the amount of calories by eating more healthy foods, where you can complete meals by adding nuts to the grain, and eating oatmeal with milk for breakfast, can be added avocado slices to sandwiches, or fried pasta with olive oil, and can also add bread, cereals and vegetables Starch and yogurt, and such meal additions increase about 500-1500 calories a day, enough to increase about one kilogram a week.
Increase protein in food
Eating an extra portion of protein in meals is a quick way to gain weight to help muscle growth. Doctors say that when building muscle, at least 55 grams of protein per half kilogram of body weight per day should be consumed. Avoid fat-rich proteins, eat fat-free sources, such as: low-fat cheese, chicken breast, slices of meat, salmon and other fatty fish rich in omega-3 fatty acids, which can increase calories.
Load weights
You can increase the amount of weights used for a particular exercise when this exercise is repeated for eight times, so the muscles remain uncompetitive, as the muscles must be stressed to break up and are built stronger and more intense, when taking breaks between exercises, which leads to weight gain from During the increase in muscle mass, some weights can be purchased for the wrist, which weighs about 1-4 kg, or weights weighing about 4-10 kg, where these weights are used in exercises strengthening the arm, and can also exercise pressure exercises 5 times a day for about 10-20 exercise, it increases the weight of muscles in a manner Fast, and the exercises are also used in weight gain fast without energy loss is the yoga exercises, where these exercises give a sense of relaxation and lethargy, and can stretch and then trying to lift weights, and in this way can access the appropriate weight with a healthy body.
Weight Loss Tips
There are several additional tips for weight gain, including:
- Stop smoking, the weight of smokers is usually less than non-smokers, and quit smoking often leads to an increase in weight.
- Do not drink water before meals, as the stomach can be filled so it is difficult to eat more food that contains calories.
- Drink milk, it provides the body with more calories, and high-quality protein.
- The use of dishes to eat more size, where large dishes are encouraged to eat the full food in the dish, which means more calories.
- Start eating protein first then vegetables.
- Add meals between meals as much as possible, especially before bedtime.
- Add sweeteners to drinks, such as adding cream to the coffee.
- Eat creatine, as a dietary supplement to build muscle.
- Increasing sleep periods, sleeping properly is very important for muscle growth.