How to gain weight fast and stay healthy

So for a rapid weight gain, but do it in a healthy way, we must build our muscle mass.

Although there are zillions “gurus” on the net muscle everything contradict, I have always stuck to the research and science. I blog since 2006 and my readers have produced remarkable results. Now I will share with you, in 8 steps, how they gained weight (muscle) and were healthier than they were before.

1. the right amount of calories.
Since you want to gain weight, you could eat 5,000 calories a day to do the job. However, we said we wanted to do it in a healthy way.

Since we are in a way that stimulates the body to build more muscle (see point 2 below), we need the extra calories. Some trainers recommend an extra 500 calories above maintenance. As a coach, I’ve never seen this work and not making them bigger people. 500 calories above maintenance comes to an extra 3,500 calories per week; it is simply too in my opinion.

Shoot for 200-300 calories above maintenance levels. They say that the average man needs 2,500 calories a day. So shoot for 2700-2800 on a daily basis. For a more precise evaluation, I have a free calculator to estimate the amount of calories you need to build muscle here.

2. Train with resistance and high intensity.
Obviously, the aerobic work does not build muscle. Resistance training is necessary. In short, this means lifting weights.

Also, you should know how many reps you need to complete a game to produce the desired result, the maximum gains in muscle size (muscle hypertrophy call).

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1-5 reps per set: 85-100% of the resistance of nerves, but only a little hypertrophy
6-8 reps per set: 75-85% of the strength of nerves and some Hypertrophy
9-12 reps per set: 70-75% metabolic and neuronal
Hypertrophy (optimal) gains more strength

The sweet spot is here training with 8-12 repetitions per set. What this means is that in each set, weight lifting should be heavy enough that you can not get more than 12 repetitions, yet light enough for you to get at least 8.

Now I have a free education system give called “selective hypertrophy training” (THT) which optimizes all the factors that lead to muscle growth. But you can start immediately, here three days elevator. Go plan to form the entire body in 3 non-consecutive days, for example, Monday, Wednesday and Friday, but you can change the day according to your own lifestyle.

3. Eat more protein.
The protein in the diet is essential for building muscle. Muscle tissue is protein. To build more of the same, you need to eat more of the same.

How many? Easy-here’s a good rule of thumb:

Consume 1 gram of protein per pound of body weight.
So if you weigh 160 pounds, consume protein 160 g per day

4. Eat your fat.
Fortunately, the old “fat is bad” paradigm is dying a death. Science has never appeared. So those of us who want to gain weight, we need to know that dietary fat to produce the necessary testosterone. Therefore, it is more desirable for those who want to gain muscle weight.

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Here are fantastic sources of fat in the diet:

ï Eggs
ï Fish
ï Seeds
ï Nuts and nut butters
ï Olive oil
ï lawyer
ï Red meat (low carbers can have more than high carbers)
ï real butter (check margarine)
ï Coconut oil (containing a large amount of medium-chain triglycerides)

5. Supplement with vitamin D.
Testosterone will help you gain muscle weight without a doubt! However, we want to be healthy and to do it naturally. This is where vitamin D supplementation can help.

A study [1] of 165 participants (men aged 20-49) has either 3332 IU of vitamin D or a placebo.

Compared to baseline, significant increases in total testosterone levels (10.7 ± 3.9 nmol / L 13.4 ± 4.7 nmol / L, p <0.001), bioactive testosterone ( 5.21 ± 1.87 nmol / 6.25 ± 2.01 nmol the / l; p = 0.001) and free testosterone levels (0.222 ± 0.080 nmol / l 0.087 ± 0.267 nmol / l; p = 0.001 ) was observed in the group supplemented with vitamin D. however, no significant changes were measured in the placebo group.

6. Get enough sleep.
Lack of sleep will actually hamper their attempts to gain weight (in addition to making you feel irritable and bad).

How much do you need? 7-8 hours a night, every night.

This comes from a study [2] conducted by the National University of Singapore, who found that those who slept four hours or less per night were 60% less total bodybuilding hormone, and 55% less muscle building hormones bioavailable than sleep 8 hours or more. The study was conducted on 531 healthy older men of 29 and 72. So your dream!

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7. stress.
A hormone called cortisol can ruin your efforts to gain weight healthily. Is a hormone “break”, while those who want to build hormones “up” “anabolic” or.

The relationship between cortisol and anabolic hormones is not good. As cortisol levels rise, hormone levels decrease muscle building [3] [4].

Stress causes increased cortisol levels. As examples, you can start a meditation practice (mindfulness), make regular nature walks, spend more time with their families, and sleep more. But there are many other ways to take control of your stress. Search Lifehack for more articles on this subject.

8. Drink less alcohol (or not at all).
Following my last point, alcohol also decreases the levels of these anabolic hormones we seek. In addition, it also increases cortisol levels.

It was shown that staying depressed anabolic hormones for 24 hours after consuming alcohol while catabolic (breakdown) hormones increase for the same peak period to 12 hours after consumption. [5] So drink socially at best. No excessive drinking.