Your body shape and the way it grows majorly depends on genetics. As a result, individuals with lean bodies may struggle to put on weight. However, combining some effective exercises and the right food can give you the desired results.
Gaining or regaining weight requires a series of efforts and consistency. If done smartly in a healthy way, you can achieve your goals. For healthy bodybuilding, the best multivitamin tablets, and the branched chain amino acids (BCAA) have a significant contribution. Our body uses BCAAs for muscle energy.
So, let’s acquaint you with effective ways to bulk up and head towards your fitness goals in a healthy way.
Why Do You Don’t Gain Weight?
If it is a bit difficult for you to gain muscles and increase your body weight, there may be the following reasons for this:
- Family history
- No proper diet
- Medical conditions
- Lifestyle with more physical stress
What Can You Do to Increase Muscle and Body Weight?
Being fitness enthusiasts, everyone desires a healthy and bulkier body. To meet your goals, you can do the following things:
1. Eat High-Quality Food in More Quantity
If your food consumption is less than you need to buck up for the day, there is a high chance of you being underweight. To pack on extra kgs, the secret to healthy gain is to create a nutrient rich diet that balances the energy to be used in a day. Adding soft drinks or snacks like chips to your diet just contributes to unhealthy weight gain. So, ensure you eat quality food that helps build muscle and strengthens bones.
Here are some quick tips for this:
- If you eat less, start balancing a three-meal meal in a larger quantity than your usual one.
- You can break your portions into six meals if you can’t eat this in three meals.
- Avoid liquid intake during your meal or right after. Either drink it before eating or after 30-60 minutes of food intake.
- Include high carbohydrate foods for successful weight gain. You can also include healthy snacks like muffins, yogurt, or low-fat custard.
- Add salads with a garnishing of edible oil like olive oil, nuts, sunflower and watermelon seeds with your nutritious meals.
2. Training with Resistance Exercises
When you indulge in resistance training, it helps in healthy muscle growth. You can go exercising with resistance bands, weight machines, or free weights.
Here are some quick tips for you for resistance training:
- Hit the gym 3-4 times a week and rest properly to allow your body to recover muscle. Even if you feel the urge to go to the gym more often, giving time for muscle recovery is important.
- Try compound exercises, as these are helpful in using multiple muscle groups that promote their growth effectively. Dumbbells, bench presses, and squats are common compound exercises in the gym.
- Avoid wasting time in the gym, as it saves you enough time to invest in training your body properly.
- Before starting an intense workout session, speak to your doctor to detect any underlying conditions and whether your body is ready to accept the change.
Summing Up
Whether you want to gain weight or show your muscles well, a proper nutritious diet with a combination of exercises is crucial. Some factors may prevent your muscle growth, but you can overcome those with the tips above.
Since protein and its synthesis are essential for bodybuilding, you can add supplements like BCAA in India to support your fitness journey properly.
