Keys to gain weight

• April 29, 2024

There are several reasons why it is necessary gain weight , including recovery after illness, sports reasons, eating or psychological disorders,anxiety or depression , as well as to have a greater muscle mass .

The most common belief is that for gain weight so many must be consumed calories as possible, which is not a healthy way to achieve it. You must eat healthy, do not add fats unnecessary, and most importantly, exercise to achieve toned muscles.

Therefore, in GetQoralHealth we present some tips to gain weight healthily, according to the portal nutric.pro:

Exercise. The first step to gain weight is to increase the muscle mass ; that is, perform strength training so that the body requires more calories , which accelerates the metabolism .

The best training for strength exercises are those that work several muscle groups, such as squats. For optimal weight gain, it is best to do 6 to 12 repetitions per exercise, not more.

As they become easier, add more weight with exercise to speed up the muscle building process. The ideal is to do 2 or 3 sessions of strength exercises a week, doing more can damage your muscles .

Diet . Avoid food fatty and junk food. The diet should contain between 30 and 50% of proteins, 20 to 50% of carbohydrates, and 20 to 40% of fat.

Also, try to raise your daily consumption of calories , between 300 and 500 more. Consume between 4 and 5 small meals, instead of the typical three large meals each day, which speeds up your metabolism .

In addition, it is recommended to eliminate sugary drinks . Replace the soft drinks and juices that contain sugar, with water, which will be a huge benefit to your body.

Remember, the most important thing is to consult a specialist so that in an oriented way, you can establish an adequate program to gain weight .

Would you like to receive more information about your interest? Sign up with us

Video Medicine: How to Gain Weight the Right Way (April 2024).