How to gain weight without gaining fat?
Is it possible to grow or gain weight without gaining fat ? It is entirely possible to gain weight without gaining fat. In this crazy race for thinness, we often forget that some would like to gain weight. They would like to have a more imposing physique and thus compensate for a silhouette that is too slender for their taste or simply to have shapes. We are going to give you tips and advice for gaining weight in a healthy way , without gaining (too much) fat.
What you need to know to start controlled weight gain
To gain weight in a healthy way, you must aim for lean mass gain , ie muscle gain . In the sports world, the fact of wanting to grow or gain weight is more generally said to be “mass gain”. In this case, by “mass gain”, we mean “muscle gain”. This corresponds to getting fat (or making certain parts of the body fat) without gaining fat.
Note that by aiming for lean mass gain (essentially muscle) your body will still be able to store a percentage of fat. However, this one will be crippled compared to a simple weight gain. This is completely natural, the body can only function with proteins and water, other nutrients are also necessary, but in lesser proportions (lipids, carbohydrates, fibres, etc.).
How to practice sport to increase your weight?
By practicing bodybuilding or muscle strengthening (softer than pure bodybuilding). Thus, you will tone and shape one or certain parts of your body (arms, posterior, thighs, pectorals, etc.).
Be careful though, find out and ask a coach in particular to set up a program for you. Certain exercises or machines (cardio) can make you lose weight and muscle mass, if you don’t know how to use them to your advantage.
When you exercise to gain weight, you need to drink plenty of water. Also remember to eat accordingly so as not to create a calorie deficit. The calorie deficit consists of giving the body fewer calories than it expends. In this case, the desired effect is weight loss, therefore contrary to the desired weight gain.
Finally, the speed of your weight gain will depend on several elements, including your sports training (duration and intensity), recovery time (sleep, rest), your diet (healthy or industrial), calorie intake/expenditure ratio energy, your daily activities, your age, and finally the rate at which your metabolism processes food.
How to eat to gain weight?
To gain weight, you naturally need to eat more . You need to provide your body with more calories than it needs to function normally. To find out how much energy your body needs daily, calculate your basal metabolic rate .
It is important to take care of the quality of what you eat, opting for balanced meals , with much more protein. Choose healthy foods that are naturally high in calories.
In terms of fruits and vegetables, for example, favor steamed vegetables in large quantities. You can take these in particular: avocados, bananas, grapes, cherries, mangoes. Oilseeds are also recommended. These are seeds rich in fat (rapeseed, peanuts, sunflower, soybeans, sesame, walnuts, almonds or even pecans).
Conversely, some fruits, such as pineapple, are negative calories , so reduce their consumption.
Finally, it is strongly advised not to want to gain weight by eating exclusively and in large quantities of industrial products (chips, soft drinks, etc.) or fast food. To do so would be to put your health at risk. The consequences may be irreversible (cardiovascular problems, stretch marks, etc.). Indeed, you will store bad fat (saturated, transformed) which will, moreover, be badly distributed in your body.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.