How to gain weight and gain muscle

In order to reach your goal of both weight gain and muscle gain, you may need to change your diet and exercise habits. Knowing how to make healthy food choices and exercising properly can help you gain weight safely and build more muscle. Certainly, no one wants to gain weight in an unhealthy way and use unhealthy foods to aid in weight gain. So you must know how to combine calories and exercise to help you gain weight safely and build muscle at the same time.

Table of Contents

Set goals

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Talk to your doctor. Before starting a new exercise regimen or completely changing your diet, it’s important to talk to your doctor about your own health.

Tell your doctor why you want to gain weight and muscle, and also the lifestyle changes you want to make.
Ask your doctor how much weight you can safely gain for your age and gender. If you gain too much weight, your body becomes overweight.

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Set realistic goals. Everyone’s body is different. Think and set realistic long-term goals for yourself.

Objectives must be specific and measurable. Don’t set general goals like “gain weight” or “gain muscle”. Try to set goals in as much detail as possible. If the goal is too vague or the goal is too broad, it is very difficult to achieve.
At the same time, you also specify a time frame for achieving long-term goals. For example, I want to gain 10 pounds in 3 months.
After setting a long-term goal, break down your long-term goal into short-term goals. And setting weekly goals like this will keep you on track.

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Monitor implementation progress. Whenever you set a goal, you must track your progress. Thus, it will motivate you to complete the set goals and through the process of monitoring you can know the results of your implementation.

Track a variety of measurements. You can track your weight, body fat percentage or waist circumference.
Tracking your progress will help you assess whether your diet and exercise program is working. For example, if you’re not reaching your weight goal, you may need to change your calorie intake or calories burned through exercise. About every 2 weeks you should reassess or re-measure to get an accurate view of the program you are working on.

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Find a partner to do the same. Find a companion to carry out the plan with you. Changing your lifestyle like this can be quite difficult, so you need to find someone to talk to to help you stay motivated and stick to your plan.

Notify friends, family, coach or dietitian, and coworkers of your goals to have them track your weekly progress with you.
Responsible. Make adjustments yourself if necessary. Although a companion can help you, you yourself play the most important role.

Eat to gain weight and gain muscle

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Talk to a nutritionist. A dietitian will guide you through the right diet and foods to help you build muscle and gain weight.

Consult your doctor or find a dietitian in your area. There are many weight gain experts and/or sports nutritionists.
Talk to a dietitian about your goals so they can guide you on how to reach them. You can ask the expert for an eating plan, cooking tips, and total calorie goals you should follow.

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Increase calorie intake. To gain weight, you’ll need to increase your overall calorie intake. Increase your calorie intake by about 250-500 calories/day to gain weight. ^{[1] X Research Source} With this amount of calories, you can gain about 0.2-0.5 kg/week.

If you gain weight faster than this, or you use unhealthy foods to gain weight, those are all considered unhealthy weight gain methods.

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Choose foods high in calories. It can be difficult to increase your total daily calorie count because you need to eat more and choose foods that are high in calories. If you can’t get enough of your daily calorie goal, try adding healthier, calorie-rich foods.

Try: high-fat dairy foods, olive oil, butter, nuts and peanut butter.
Add olive oil or thin slices of butter to your food after it’s finished cooking. Add avocado to a salad or eat with eggs in the morning. Mix peanut butter into a protein shake or use it as an afternoon snack.
Avoid eating sugary snacks to increase calorie intake. Cookies, candy, donuts, etc. may help you gain weight, but this is not a healthy way to gain weight.

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Consume enough protein. If you are trying to gain weight and build muscle, you must consume enough protein to achieve your goals. Lean protein (and green vegetables) is a staple in your daily diet.

Experts recommend consuming 0.8g of protein per kilogram of body weight. ^{[2] X Harvard Medical Schop Trusted Source Go to Source}
However, according to some studies this level may not be enough – especially if your goal is to build lean muscle. Thus, you can consume about 1g of protein per kilogram of body weight. But never exceed this level. ^{[3] X Research Sources}
A typical serving of protein is about 74-112g. So to hit your minimum goal, each meal and snack has a serving of that lean protein, and if you keep this up there’s a good chance you’ll be consuming a little more than your minimum goal. your.
Focus on both lean protein and moderate fat protein. Try to eat foods like: poultry, eggs, low-fat or full-fat dairy, slightly lean beef, pork, seafood, or beans.
Avoid high-fat foods, fried foods, or processed proteins. Foods like fried, processed meats, or fast food are not healthy choices and should not be used to gain weight.

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Eat healthy starchy foods right before and after your workout. Multiple studies have shown that fueling complex carbohydrates after exercise can help reduce muscle breakdown and may help increase muscle mass in the long term. ^{[4] X Research Sources}

Eat a carb-rich snack 30-60 minutes before your workout. This will provide enough energy for the muscles during the workout, and make it easier for you to recover from the workout. ^{[5] X Research Sources}
Post-workout carb-rich foods such as fruit, mashed potatoes, whole grain bread, dried fruit or yogurt.
In addition, in your main meals and snacks, you should also eat foods containing healthy carbs. Whole grains, fruits, beans and starchy vegetables are excellent sources of many essential nutrients. Your daily diet must include this type of food.

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Eat fruits and vegetables. While it’s possible to focus on foods high in protein and calories to help reach your goals, you still need to consume enough fruits and vegetables each day.

Eat about 5-9 servings of fruits and vegetables per day. ^{[6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}^{[7] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source} That way, your every meal or snack counts should have fruit or vegetables.
A serving of fruit is 1/2 cup of chopped fruit or a small piece. One serving of vegetables is one cup, or two cups of greens.

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Consider taking a protein supplement. You can have a protein shake throughout the day to help you meet your daily protein goals and build muscle faster. ^{[8] X Research Sources}

You can combine drinking protein shakes at any time of the day. However, many studies have shown that drinking 20g of protein shakes before strength training will promote protein synthesis. ^{[9] X Research Source}
You can also use protein drinks to help increase your overall calorie intake. You can mix protein with high-fat milk, add it in fruit, peanut butter, or even add avocado to help increase calories.

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Keep a food diary . Food journaling can be a useful activity when you are trying to gain weight. Through the diary, you can see exactly what you are eating and how it affects your weight.

Be honest about the amount of food you consume and record it. Buy food scales and measuring cups to help you accurately measure the amount of food. These tools are useful for determining food intake.
At first, it may be difficult for you to reach your goals, especially if the changes are overwhelming. Use a food diary, or purchase a separate diary, to keep track of your diet.
Check your food diary again if you’re not gaining weight, losing weight, or gaining weight too quickly. If necessary, you should change your eating plan.

Exercise to promote weight gain and muscle gain

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Find a coach. With your doctor’s approval, you can find a personal trainer. A trainer can guide you through exercises to help you reach your weight goals and stay in shape.

With their knowledge, qualifications and experience, a fitness professional can help you achieve your fitness goals.
Talk to your goal trainer and ask them to help you work out to build muscle. You can even ask a trainer to help you plan your weekly workouts.
You can get a trainer at your local gym or find a consultant outside.

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Work on each major muscle mass. To increase muscle mass, you will need to train each muscle group separately. ^{[10] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

It’s very important to work all the muscles, you have to work the mid body, lower body, upper body, arms and chest.
You can choose to work out for about three to four days. Every day you will train each major muscle group. Ideally, you should alternate your workout and rest days.
You can also do strength training every day, if you choose to work out separate muscle groups on each day of the week. You have to make sure you don’t train the same muscle group two days in a row.

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Must have a day off. Although regular exercise is necessary to increase muscle mass, it is equally important to arrange 1-2 days off each week.

Most muscle growth and building actually happens during rest between workouts. ^{[11] X Research Source}
If you want to take regular breaks, don’t train the same muscle group two days in a row. For example, do not train the arms and chest during the second and third. Try your arms and chest on Monday and then your legs on Tuesday.

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Track your workout progress. Use a workout log to keep track of the exercise you’re doing. This can help keep you motivated and help you understand what you’re doing throughout the week.

Track your workout progress to make sure you gain weight during your workouts. In addition, a workout log helps you keep track of what you did on which day. This is important because you need to plan the whole day off.
In addition to tracking your daily or weekly workouts, you should also keep track of how long you’ve been working on and how far away you’ll be from reaching your long-term goals.

Incorporate specific exercises to strengthen muscles

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Train with dumbbells for the mid-body. There is some research that suggests that using heavy weights in this exercise can help maximize muscle mass and tone the mid-body. ^{[12] X Research Source}

The abdominal muscles are the muscles used in most daily activities. Because it’s used so often, you’ll need to increase your weight during your workout to help increase muscle mass.
There’s no exact rule for how many abs workout, or whether you should do a lot or just a few reps. However, it’s best to exercise until your muscles get tired.
Make sure you do slow, controlled movements when working your abs. ^{[13] X Research Source}
Don’t forget to breathe evenly!

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Exercise the whole upper body. To gain muscle mass for the upper body, you should also do a variety of exercises for the muscles in the chest and arms. For this type of exercise, you should use heavier weights and fewer reps: ^{[14] X Research Source} ]]

Overhead press
Lie on an incline bench press the incline bench press
Dips and pull-ups
Standing with dumbbells (Biep curls)

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Do exercises for the lower body. To build muscle mass in the lower body, you should do individual exercises first, and then more intense strength training. ^{[15] X Research Source} Combine some of these exercises with heavy weights and moderate intensity:

Seated leg curl
Leg extension
Lunges (Lunges)
Dumbbell Step-Up (Dumbbell Step-Up)
Barbell squat

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Practice slow. Whenever starting a new exercise or strength training plan, the most important thing is to do it slowly.

Even if you’re encouraged to start with heavy weights to start with, it’s better to just choose lower weights like when building strength and physique.
When you’re just starting out, you may need more regular days off. This will give your muscles proper rest and recovery time.
Plan to do strength training for about two weeks, and during this time you will gradually increase the weight. After this phase, you’ll need to use heavy weights to build muscle and weight. You can increase your rest time or stretch longer, but you’ll need to start training with heavy weights to gain lean muscle mass.

Steps

Set goals

Eat to gain weight and gain muscle

Exercise to promote weight gain and muscle gain

Incorporate specific exercises to strengthen muscles

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