Not everyone who exercises is looking to lose weight. In fact many women who have been skinny all their lives start working out or trying out weight gainers for women that work, which allow them to gain a few pounds. And that too not in the form of fat deposits but by building lean muscle mass. If you are looking to gain weight you need to know that, just as with weight-loss, gaining weight requires keeping a track of caloric intake versus the caloric output. And needs a balance created between diet and the work-out regime that will allow you to gain weight in the healthiest way possible.
Here are the top 5 tips that will guide you on how you can gain weight in a healthy way.
To gain lean muscle mass you should try doing strength-training exercises, especially those that utilize multiple muscles and joints at the same time. These exercise tend to break down more muscle fibers which then grow and build more in the recovery phase than they would have individually. Try exercises like lunges, squats, deadlifts, and burpees etc. You can also do plyometric moves like box jumps or squat jumps both with and without weights as well.
2. Train like a man, look like a lady
Don’t be afraid of lifting heavier weights and train your body harder. When you train harder like the boys your body will produce testosterone to deal with the stress you are putting on it. Which then helps build muscle mass. For example if you are able to do a squat effortlessly, try holding an iron bar with 5-10 pound weights on it while you squat. If you are able to do frequent reps with it easily, try adding more weight and doing more reps.
3. Do a light Cardio
If you want to increase your muscle mass you should only be doing a light and low-impact cardio and lifting more. Cardio gets the blood flowing and your muscles get more oxygen, which then promotes the growth of the muscle mass. So do a light cardio, it doesn’t have to be frequent say once a week, and focus on how you can build more muscle mass. Don’t do cardio on the same day as you do your strength-training or you will over exhaust your muscles.
4. Efficiently time your carb intake
You should time your carb intakes efficiently to get the maximum benefit. You should eat a substantial portion of carbohydrates in the breakfast and then more post work-out. This will make use of the half hour anabolic window that follows the work-out and maximizes the muscle recovery. You can include a liquid rich in calories or a protein drink post work-out to replenish the glycogen reserves fast. For the rst of the day eat real and healthy food with lots of protein and color.
5. Hydrate and Rest
You should drink half on your body weight in ounces every day to make sure that your muscles stay hydrated and full. Also last but not the least rest well because that’s when your muscles get to work and grow, absorbing nutrients from the water and food you had consumed during the day.
We hope this article helps you gain weight in a healthy way.