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Weight Loss Exercise

5 Simple Steps to Gain Weight for Men




Being skinny or scrawny can be devastating especially for men. Fortunately, it’s possible to gain weight for men and develop bigger muscles. There’s no need to put up with being taunted or teased because there are many ways to add pounds and muscles to your body.

It’s true that some men are naturally skinny and have a hard time building a more muscular physique. Some people also have a fast metabolism, burning away calories even before they can be stored as fat. However, many men who cannot gain weight may simply not be getting enough calories and nutrients to sustain their body. A healthy weight gain plan and workout routine can help men who are struggling to add a few extra pounds.

5 Simple Steps to Gain Weight for Men

Add more calories to your diet – In order to gain weight, men need to eat more calories than they burn daily. You may think that you are eating enough but if your weight remains the same, you are not consuming enough food. If you want to gain weight fast, add 500 to 1000 extra calories per day to allow you to gain 1 to 2 pounds per week.

Your weight gain meal plan should include high quality protein sources such as beef, lean pork, chicken, fish, eggs and cheese. Milk is also an excellent source of protein. For a well-balanced meal, include fruits, vegetables, whole grains, nuts and healthy oils to your diet.

Focus on weight gain foods – One of the fastest ways to gain weight successfully for men is to consume the right types of high-calorie foods. Fast food and junk food are high in saturated fats and calories but they are an unhealthy way to gain extra pounds. Instead of building muscles, junk foods will only make you fat.

Learn to identify nutritious, high-calorie foods. Eat plenty of dense, whole grain breads, chunky soups, nuts, dried fruits, whole wheat muffins and pancakes, pastas and sweet potatoes. Add healthy oils to salads and pastas. You want foods that pack a lot of nutrients and calories per serving.

Eat more often – When you are trying to gain weight, it can be challenging to consume all the calories you need in just three meals. Increase your calorie intake by eating snacks between meals and before bedtime. For your snacks, eat calorie-dense foods such as sandwiches made of peanut butter and whole grain bread, protein powder shake, dried fruits and nuts, trail mix, cheese, etc.

Lift big – Men on a weight gain diet need to exercise in order to avoid getting fat. A strength training program is the best way to stimulate muscle growth. Lift weights at least three time a week, and aim to progressively increase the weight to boost muscle development and add bulk to your physique.

Go easy on cardio exercises – Cardiovascular exercise is important but if your goal is to gain weight and increase muscle mass, it’s best to keep your cardio workouts light. Too much cardio can burn too many calories and prevent you from gaining weight. Limit aerobic workouts to brisk walking or a similar exercise a few times per week.

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Weight Loss Exercise

How to Lift Weights to Lose Weight




Weight training or to lift weights to lose weight plays an important role in your goal to lose weight. While many people are aware that cardiovascular exercise and a healthy diet are important in weight loss, they may not realize that lifting weights can help you lose weight. The most efficient way to burn fat is to combine cardio workout and weight lifting. When you gain lean muscle mass, your body will get stronger and turn into a fat-burning machine.

 Lift Weights to Lose Weight

How to Lift Weights to Lose Weight

Lift Weights to Lose Weight

Lifting moderate weights is a great way to lose weight. Many people are concerned that weight lifting will cause them to grow big muscles and gain weight. Women, in particular, are afraid of developing a muscular physique even if lift weights to lose weight is really effective. This is unlikely to happen because women do not have enough testosterone for that kind of muscular gain. With the proper technique for lifting weights to lose weight, men and women can develop lean muscle mass that burns more calories.

Significance of Metabolism

Your metabolism is the rate at which your body burns calories. Even when you are resting, your body continues to burn calories to sustain life. This is your Basal Metabolic Rate, or BMR. People with more muscle mass burn more calories than someone who has more fat, even if they weigh the same. If you want to increase your metabolism and burn more calories, it’s important to lift weight to build more muscles. Even additional pound of muscle burns an extra 35 to 50 calories per day, even without additional activity.

High Repetition Intense Workout

One of the most effective ways to lift weights and lose weight is by high-rep intense training. Exercises such as bench press, rows, squats, leg press, and military press workout the major muscle groups of the chest, shoulders, back, glutes and legs. Exercises that isolate specific muscles should also be done, such as barbell curls and leg curls.

To lift weights to lose weight, do two sets of each exercise using light weight for 15-20 reps. Limit your rest period to 30 seconds betweens sets. After completing all exercises, rest for 3 to 5 minutes and then repeat. The high-rep intense workout should take at least 20 minutes. This will elevate your heart rate and cause your body to start burning fat.

Beginners can reduce the number of exercises or increase the rest period.

Circuit Training

Circuit training is another way to lift weights to lose weight. Circuit training is a highly-intense exercise routine that should include 8 to 10 different exercises or stations. The circuit should include exercises for the major muscle groups and body weight exercises like crunches and push-ups. Do 15 to 20 reps per station and the maximum number of crunches and push-ups that you are capable of doing. Do not rest between stations.

After completing the first circuit, rest for 3 to 5 minutes and then repeat two or three times. Circuit training involves high-rep and light weights that will elevate your heart rate and burn more calories for weight loss.

I have tried to give you a lot of tools, especially for women that may be nervous about lifting weights. Always remember that it is a great method to lift weights to lose weight.


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