A complete guide and tips on gaining weight
Gaining muscles might be difficult but it is not impossible. One needs to understand basic rules of body that is backed by nature and science in order to gain weight.
Being skinny brings a lot of problems with it. One does not feel as confident as one should and feels lethargic all day long. Being skinny also means low fitting clothes and no girlfriends!
Jokes apart if one is skinny, first of all know that it is not a problem rather a situation and could be solved.
If one is skinny make sure you do not see it as a problem rather a situation. It could be solved by following a small diet plan regularly.
Therefore, if you are skinny and wanting to gain weight in a month, know that one can only gain a specific amount of weight in a month. Trying or thinking to push your limits too far for instant gratification will only lead towards failure and will end up in more issues.
If one is confused with the questions like; how to gain muscle? or how to gain weight and muscle? or how to build muscle fast? or how to gain muscle fast? etc. then these questions will be answered in this article.
Here one will find 5 tips which are proven to gain muscles and are also backed by science. These are 100% healthy and will have no side effects until and unless one is not allergic to the stuff I’ll be mentioning.
How long does it take to build muscles?
This question is in everybody’s mind when they think of gaining muscles. The genuine answer to this is, it depends. It depends upon at what health condition one is, at what weight one is, is one healthy and looking to be healthier, etc.
If one just starts off suddenly one day and think he/she will make it to his/her goal within a month then one might be wrong about it.
Depending upon one’s situation, it will take time as per that. If one is 60kg and has fat mostly, then first he has to cut the fat percentage then move to diet slowly then start various muscle building exercises etc.
What is termed as being skinny?
There are different definitions for different people according to their weight. For example a person at the age of 20 should have approximately 60 kg of weight whereas somebody who is at the age of 25 or 30 should have a weight around 80 kg.
Therefore the definition is different for different varieties of weights. but to keep it simple there is a little formula to it. the simple formula to calculate is not feel active throughout the day or feels lethargic after working out the whole day, one might be skinny.
This is the time when one should think of increasing his/her weight in order to meet and fulfill all of his daily works and do not get lethargic after that.
Now when one thinks of the solution the very first thing which comes to the mind is diet and one just starts eating whatever he or she gets. This is not the solution.
It will just make the situation worse. This is because one’s appetite is low and when one tries to give his/her stomach more work than usual it won’t be able to digest the nutrients completely as it should.
Therefore the very first thing one should improve will be the appetite digesting quantity. one should begin with drinking as much as water as one can.
Now this does not mean that you drink 10 bottles or 10 litre of water in a day. Depending upon one’s workout routine, and the amount of daily physical activities one puts in, quantity differs. So, start with drinking water.
5 tips on how to gain weight:
Drink water
This is a point that everybody knows but a few follows. Drinking water not just when you one feels thirsty but regularly throughout the day is very important.
Whatever one’s goal is, whether it is how to bulk up fast or it is how to reduce down the weight fast, drinking water is common in both.
When one does not drink enough water, one’s body does not get detoxed properly and dehydrates. This results in various health issues such as damaged skin, improper functioning of liver, bloating, indigestion, etc.
When one drinks water minimum 2 litres in a day(3 in summers), one starts glowing, the digestion happens properly, hydrations occurs, and detoxification of the body happens in proper way.
Detoxification is very important. If it does not happen properly, the body starts feeling weak, one gets mood swings often and many more health problems occur.
Take enough protein
Many people believe that taking protein powder is not healthy for the body. To cut to the point, it is a myth. Actually, when the gym craze began, many people started taking unhealthy stuff.
These used to give them instant results but later used to give rise to many problems. This made everyone thing that taking any supplement is bad for the body.
One can take protein supplement post workout. Keeping in mind that it is highly recommended to take just one tea spoon of protein powder in day initially so that your body gets used to it first and then starts digesting it properly.
Depending upon various conditions, if one is not allergic to milk and its products then one can go with whey-protein or if one wants it’s alternative, one may go with plant based protein supplements.
Make a proper diet plan
This one is extremely important to make a proper diet plan. Making a proper diet plan results in changing your body’s natural biological clock for good.
To build muscles we all are familiar that one should take enough protein. But what is enough protein? There is a basic formula to it.
If one is looking to stay fit and healthy and the goal is not to build a bodybuilder type physique, then one should take one gram of protein per kg body weight.
Whereas if one is trying to build a bodybuilder type physique then one should take approximately 1.8 to 2 grams of protein per kg body weight.
For example, if one’s weight is say 50 kg, one should take 50 grams of protein a day in order to maintain its muscle mass.
Whereas if one is trying to increase his or her body weight then one should consume approximately 90 to 100 grams of protein per day. This is the basic rule.
Along with that before starting exercise one should consume enough calories and carbohydrates in order to meet the workout energy requirements.
Taking oatmeal in the morning or evening is the best way to consume carbs. It contains a lot of dietary fibres and enough carbohydrates to make one energetic instantly. Have a basic breakfast with it along with two bananas.
Moving to the lunch eat whatever is made at home that is termed healthy along with a glass of milk with protein powder in it which is optional to add.
Talking of the evening snacks, one should consider eating brown breads along with peanut butter which contains healthy fat. This is also required by the body in order to gain weight.
Finally, eat a light dinner before 7 p.m. strictly. taking a glass of milk before sleep is highly recommended.
If one follows this diet one can easily see the results within a fortnight.
Do weight training
This one is obvious. It is extremely important to exercise, whatever one’s goal may be. To build muscles, one has to put efforts on the muscles, break them and pull up heavy weights by increasing them week by week.
Do not think of starting weight training with an initial weight of more than your capacity.
Weight training must be done with proper care and focus. These exercises may result in injuries which will slow down one’s process of gaining muscles. Try a mix of exercises initially like bench press, weight squats, running or jogging with weights in hand, etc.
Do you remember when did you slept well last time. It has to be the day when you worked out well. Whether it is to increase weight or it is to loose.
Now the question arises what type of workout should one start with. To come to the point one should start with 10 minutes rule. 10 minutes of workout in the first week and then increasing 10 minutes every consecutive week.
If one does not workout regularly then starting it might be difficult. Therefore just start with basic stretching and jogging.
One might think that weight lifting is only for the bodybuilders who are looking to build a great physique, well it is not the case. The one who is looking to gain weight, must do weight training or weightlifting.
This is because lifting weight breaks the muscles and then when one takes a good diet afterwards which contains enough calories along with protein, the muscles repair themselves and hence increasing themselves too. Hence it results in weight gain.
Have a proper sleep
If one is following all tips mentioned above, one needs to give rest to the body. Taking proper sleep leads to muscle repairing process which eventually fills up the broken muscles which broke during the exercise.
During sleep, the broken muscles repair by filling up the gap between the muscles.
An eight hour sleep in day is recommended by science. This can be a either 6 hours or may be 9 hours too depending on one’s body’s requirements.
Summing up:
Throughout the article, many questions like; how to gain muscle fast for skinny guys, how to build muscle mass, how to gain muscle, etc. have been answered.
If you think something is left or want clarification on a particular question, GetMeEnlightened team would be glad help to you out in the comment section.
- Drink at least three bottles of water in a day.
- Go out for morning or evening walk.
- Remove stress from your life. This is the foremost thing to do.
- Have a good time with friends to Detox your mind.
Enjoy the process of building muscles and do not feel underconfident because of being skinny.