How to gain weight for a man?
Sport and diets are especially recommended for losing weight or staying in shape. But in some cases, they can allow a man to gain weight. This requires a healthy lifestyle and appropriate exercises.
The good reasons for weight gain
Many men don’t feel good about themselves because of their small build . A morphology that is too thin can sometimes be the target of ridicule, and a BMI that is too low can also become dangerous. It is often mistakenly assumed that weight gain is easier to manage than weight loss. To gain weight for a man must be done gradually in order to maintain an iron health.
Eating fast food three times a week is definitely not a solution to consider. Fatty and sugary food , in addition to being low in nutrients, mainly makes you gain bad fat and increases the risk of heart failure. Gaining weight should be done through the presence of muscle, not fat. To gain these muscles, simple exercises exist.
What diet to gain weight for a man
Gaining weight necessarily implies increasing the quantities of food swallowed each day . A man who wants to gain weight should not skip a meal and also provide himself with snacks for the day.
The most important thing is to swallow foods with a high energy density , ie foods that provide the most calories for the same weight. In general, these are not very healthy foods. Indeed, they are high in fat and sugar, but you can find perfect alternatives.
Fatty fish, poultry legs and white meats in general are recommended, as well as wholemeal bread, English muffins or cereal bars for snacks. In terms of vegetables, it is possible to turn to potatoes, sweet potatoes, peas or legumes. Cream and cheese are allowed. However, one should not abuse these extremely fatty products.
If you like fruit, do not hesitate to consume dried fruits , which are very high in calories and good oils. Banana, grape, avocado or olives are also good choices for weight gain.
The right exercises to gain weight
Getting fat for a man also requires transforming weight gain into muscle gain. It is also known that muscle weighs more than fat , which is why you can end up with a heavier weight than before a diet, even if you do not have the impression of have grown. If the diet part is not very difficult to set up, the bodybuilding part can quickly become very intense. Yet this is the most important thing to gain weight.
To promote muscle gain, it is advisable to do fairly intense sessions of one to two hours several times a week . In general, you will be advised of exercises that are hard enough to push your muscles to work. The most important thing is to vary the exercises to avoid a physical imbalance. Do about 3 to 5 sets for each exercise with rest times of about a minute or two between each.
Be careful however, if you do not want to lose even more weight, avoid all cardio vascular exercises as much as possible as well as short and intense sessions. These techniques are used to lose weight or fat.
Examples of exercises to practice
The bench press : lie down on a horizontal bench with your feet on the ground or on the bench. Take a weight bar, making sure to keep a distance greater than shoulder width. Inhale while lowering the bar, develop and exhale at the end of the effort.
The squat : it is a bending of the legs that can be done with a weight bar or only with the weight of the body. The barbell squat requires the assistance of a professional for beginners.
Barbell Curl : With the barbell, maintain a standing position with your back straight, knees bent and elbows close to your body. Raise and lower the bar by mastering the movement. You can vary the exercises by changing the spacing of the hands.
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.