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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