Ideal slenderness and thinness are considered the lot of women, and representatives of the stronger sex, especially young people, often seek to increase muscle mass and recover. Abuse of high-calorie foods does not always help a man gain weight, because the body will build up fat, and not muscles. Special diets will be required.
How quickly to gain weight to a man
It is known that people gain weight from fatty high-calorie foods, sugar and flour. However, men with such a diet risk to acquire only a beer belly. Nourishing abundant food will not add beauty if you neglect physical exertion and a healthy lifestyle. If a man wants the body to look healthy, strong, but at the same harmonious and tight, it is necessary to follow several basic rules that will help gain weight:
- Try to sleep at least nine hours a day and at least an hour to rest on the fresh air during the day. When you relax, the body calms down and creates a beautiful body.
- Avoid stress. During nervous shocks a lot of calories are burnt, the person grows thin.
- Practice in the gym or gym, preferring power loads. If you use more heaviness, be sure to build a muscle. Before training, eat something high-calorie, for example, a handful of nuts, dried fruits.
- Drink two liters of water a day, no less.
- Observe a high-calorie diet with carbohydrates, proteins.
What you need to eat to get better
If you think how a man gain weight, do not rush to introduce buns and beer into the diet. To observe principles of a healthy food all the same it is necessary, but the diet for a set of weight is much more pleasant, rather than for growing thin. A man does not need to strictly consider calories and limit himself to goodies. On the contrary, you need to exceed your energy rate per day, so the most caloric foods for weight gain will benefit the man who wants to gain weight quickly.
Well, if in your daily diet there will be the following types of products:
- White and red meat with a minimum of fat. Suitable chicken breast, beef tenderloin, lamb fillet or lean pork. Sometimes you can pamper yourself with greasy wings or shish kebab. A large amount of protein, which is contained in meat, will charge you with energy and help build muscle.
- Dairy products - cottage cheese, yogurt, yogurt, natural milk. Also a great building material for the body. Help a man not only gain weight, but also strengthen bones, teeth, nails. Milk contains not only proteins, but also a large amount of calcium.
- Cereals. An excellent source of calories are a variety of cereals( buckwheat, semolina or oatmeal), muesli or cereal bread.
- Peas, beans, other legumes are rich in useful fiber. If you bake them or cook, you will get a great garnish.
- Honey, nuts, dried fruits are an excellent source of energy. If you eat a handful of nuts before sports, then you will save your own calories, as a man will gain weight quickly with only an excess of energy.
In addition, when deciding how to gain weight at home to a man, it is important not to forget about fractional nutrition. You need to eat often, but not very large portions. Be sure to think over the menu for breakfast, because in the morning the body most readily takes calories. Lunch or dinner at least a couple of times a week, finish with dessert, you can afford even buns with yeast and egg. Potato abuse is undesirable because of the large content of starch, so it's better to cook rice, couscous or pasta from hard wheat for garnish.
How to gain muscle mass at home
It is not always easy to understand how a man can gain weight without harm to his health and do not turn insufficient body weight into excess. An indispensable condition will be sports, physical exercises. Preference should be given to those associated with lifting weights: a small number of approaches in combination with a high load will give an excellent result. If there is no possibility to visit the hall, engage with weights, barbells or dumbbells at home or in the yard.
A good effect of building muscle mass can be achieved on the good old horizontal bar: pull-ups and push-ups perfectly pump up the hands of men. But jogging, biking, swimming and similar cardio-operations is better to exclude, if you aim to increase muscle: aerobic exercises are aimed at burning fat and forming the overall endurance of the body.
Preparations for weight gain for men
In pharmacies today you can find a lot of tools that promise an immediate solution to problems with the figure of men and women. As a rule, these are protein-based cocktails, which help to quickly gain weight. In addition, there are steroids that stimulate active production in the body of testosterone. However, hormonal effects can not be completely harmless, after drug discontinuation there is a risk of provoking serious diseases.
Before using any medications you need to consult a doctor who will tell you how to get well with a man. Sometimes wishing to gain muscle mass, it is worth paying attention to naturopathic drugs and techniques, which are based on herbal nutritional supplements or herbal cocktails for weight gain.
How to recover without harm to health
Before you quickly get fat, you need to assess your weight. Thinking about how to gain weight to a healthy man follows if the body mass index( BMI) does not reach 18: to calculate this figure, divide your weight into height( in meters), squared. For an adult, the norm varies between 18 and 25. A man with a smaller index is considered to be lean. Before you start gaining weight, make sure that everything is normal with metabolism( you need to pass the tests for an endocrinologist), otherwise there is a risk of provoking obesity instead of a healthy increase in muscle volume.
A healthy appetite will be provided if a man sets a clear regime of the day and nutrition. Between meals should not take more than 4 hours, while the use of more high-calorie foods leave in the morning, and in the evening eat, for example, cottage cheese with dried fruits or vegetables. An excellent source of energy is chocolate. During intensive weight gain, do not forget about taking vitamins: sometimes a man's body lacks the amino acids and microelements that are contained in the products of the daily diet.