How to Gain Weight and Muscle ?

Gaining weight is extremely difficult for many people. If you are underweight or want to build a strong body and muscles, and are also looking for the best way to gain weight, it is important that you gain weight in a healthy and proper way to avoid health complications that you may regret later. This simply means that you have to focus on gaining muscles and not just on gaining fat, and for this it is important to pay full attention to muscle gain diet and muscle building workout.
This article will teach you how to gain weight fast in a healthy way just by simply eating the right foods, the use of portion control, doing regular and less strenuous exercise, and most of all step by step of how to build muscles.

Importance of Healthy Weight Gain

I want you to know that not all weight gain is good or healthy for you. Eating too much junk food significantly helps you gain weight, but it is not healthy for you because it increases body fat which can eventually lead to health complications such as diabetes and high cholesterol which will result in the victims spending so much on hospital bills and regular medical check up.
This article focuses on the Best way to gain Weight which is adding muscles and healthy fat. This will make you look better, feel stronger with attractive physique, and stay healthy in the end.

Eat More Calories – But Eat the Right Kind

If you want to follow the best way to gain weight, you need to follow the best diet plan for muscle gain. So you should eat more calories than your body burns. But you have to make sure that you don’t eat anything but eat foods that are rich in calories as well as nutrients.

Good Muscle Building Diet

1. Healthy fats: Such as Avocados, nuts, seeds, olive oil
2. Whole grains: such as Brown rice, oats, whole wheat bread
3. Protein: such as Eggs, fish, chicken, beans, lentils, tofu
4. Dairy: like Full-fat milk, yogurt, cheese
5. Fruits and vegetables: such as Especially bananas, sweet potatoes, and corn
   
   Try to include these foods in your daily meals to increase your calorie intake.

Build your muscles with Muscle Gain Workout

If you want to gain weight in a healthy and proper way, it is not enough to just eat more or burn calories. To build muscle, you have to do Muscle Building Workout regularly.

Focus on strength training exercises such as:

1. Weight lifting
2. Push-ups
3. Squats
4. Lunges
5. Resistance bands
   
   All these exercises help you to turn the extra calories you eat into your desired muscle building, not fat. Ensure to do muscle-building exercises at least 3 to 4 times a week.
   

Eat More Often Using Portion Control

You might find it very hard at first  to eat large portions of meals if you are not used to eating it. Instead of  eating 3 large meals in a day, I will advise you to  eat 5 or 6 smaller meals at intervals if you can afford it, but be sure that food contains sufficient calories and protein. This will greatly help you to  eat more without you feeling too full.
You also need to control the portion size you eat. Create the best diet plan for muscle growth that will help you improve your muscle growth. But not so much that you feel like vomiting. Eating a little more each time will cover your entire day’s requirement.

Sample of Eating Plan ( meal time table)

1. Breakfast:  Go for Oatmeal with banana and peanut butter
2. Snack: Nuts and a smoothie will do
3. Lunch: Rice with beans and grilled chicken will be ok
4. Snack: Toast alongside avocado
5. Dinner: Fish, sweet potato, and vegetables will greatly help
6. Evening Snack: chilled Yogurt or a protein shake

Add Protein to Every of your Meal

Protein helps your body build and repair muscle. If you are exercising, include High Protein Meals for Muscle Gain.
Try to eat a source of protein with every meal. Good sources protein include:

1. Chicken
2. Eggs
3. Tofu
4. Greek yogurt
5. Protein shakes
   
   Eating carbs ( such as rice, oats, or bread) proteinous food helps you to gain weight quickly and recover from exercise faster.

Drink Calories for Weight Gain

It is sometimes easier to drink calories than eat them. If you do not have a big appetite, try to take smoothies or shakes.

High-Calorie Smoothie Idea Are

1. 1 banana
2. 1 spoon of peanut butter
3. 1 cup of milk or plant milk
4. 1 scoop of protein powder (optional)
5. Oats and honey
   
   All you need to do is to blend everything together and drink. You can as well add 500 to 700 calories with just one smoothie if you so wish.

Be Consistent and Track Your weight gaining Progress

Healthy weight gain takes a lot of time and patience. Be focused, be patient and aim to gain half a pound to 1 pound each week. For effective measure of progress ensure to use a notebook or an app that will help you to track what you eat and how your body is gradually changing.
You need to also weigh yourself once a week and take pictures of your body or you can make use of body measurements (such as arms, waist, legs) to see changes in your muscle mass. If you notice that you are not gaining weight, you may need to adjust your meal timetable, eat more, or adjust your workout.

Don’t Forget to Rest, Sleep, and drink more Water

Some other aspects of your lifestyle are also put into consideration:

1. Enough Sleep: I want you to know that your muscle mass grows better, healthier and stronger when you sleep well and sufficiently. Therefore, you should  sleep for at least 7 to 9 hours of sleep daily. 
2. Hydration: Water is life. Drinking enough of it every day is very important to your health because water helps your body to function normally and efficiently.
3. Stress:Stress has a very negative impact on your overall health, it can reduce your appetite. To avoid this, take time to relax and do things you enjoy.

Summary

Let’s take a  quick summary of the Best Way to Gain Weight 

1. Eat more food with high-calorie, healthy foods
2. Eat 5–6 small meals at interval in a day with portion control
3. Engage in strength training exercise to build your muscle mass
4. Add protein to your everyday meal
5. Try to drink smoothies if eating is hard
6. Do not forget to track your progress and be patient for better, healthier and significant results.

Healthy weight gain doesn’t happen overnight. It requires a significant amount of your effort, and consistency. But if you stick with it, you will definitely see results and you will feel stronger and healthier than you have ever felt.