First I would just like to say that these guidelines are very general and serve more as a curiosity. Each person has a different body and metabolisms, and it is possible to find some diseases, disorders and allergies.
Therefore, the safest way to guarantee results is exactly with the professional guidance of a nutritionist. This will prevent you from having a negative reflection within your body as to the effects of what is required.
So always be very careful!
That said, let’s get to the ways:
1 – Adjust your caloric intake
Of course, if you really want to improve your mass, then you will need to consume a little more than you expend. Although this is difficult for people with accelerated metabolisms, the truth is that we are not talking about an uncontrolled fattening regime.
You don’t want to become obese or unhealthy. What you want is more muscle and some evenly distributed portions of fat. In this case, two components need to increase their presence in your food.
The first of them is carbohydrate, which is the main source of energy for our body. When we eat, our body first looks for carbohydrate to generate glucose and send energy to the body.
Carbohydrates are normally found in naturally sweet foods such as fruit. However, it is also very abundant in cereals, and therefore in practically any type of flour.
Rice and wheat are undoubtedly the main sources of carbohydrates in the world. And that’s why it’s possible to achieve incredible results through these foods.
Of course, carbohydrate intake needs to be moderate and calculated, or it could just make you gain a lot of fat.
Second, proteins will be needed. They are like building blocks for our body. Proteins are normally found in meats, cereals and also in nuts and chestnuts.
In general, if you don’t consume a lot of protein your body will try to take it from other parts, like your immune system.
2 – Do resistive physical activities
Resistive physical activities are activities that consist of placing a weight that resists muscle movement.
In short, this is the famous bodybuilding, which is different from aerobic exercises, which want to increase your pulse and breathing rate.
In this case, you will be breaking small amounts of your muscle fibers. They are microscopic lesions that you usually feel as small pains during the next day.
Meanwhile, it’s in this process that your body understands that it needs to increase its amount of muscle mass in that area. So, in addition to restoring the broken ones, the body also increases the amount present at that location.
The size of lean mass created will be proportional to the amount of protein consumed. Therefore, the best thing is to ensure that you have a proper diet during this period.
Remembering that exaggerating the dose or even doing exercises without supervision means exactly an injury. Which can have sad and painful consequences for a lifetime.
3 – Sleep well
Something that few people really understand is that quality sleep is totally linked to your quality of life. So the best thing to do is always to make sure you get a good night’s sleep.
That is, sleeping at least 7 to 9 hours a night, practically uninterrupted sleep. Waking up all the time, even to go to the bathroom, can disrupt sleep cycles, which is fatal to your overall health.
One tip is not to exaggerate the amount of water you drink before bed. That way you won’t feel so much urgency to go to the bathroom.
Your sleep is a restorative moment for the body, and it is important for those who want to gain weight precisely because it ensures adequate muscle restoration. Therefore, there is no point in eating well and exercising, but leaving no time for the body to do its job.
So, avoid going to bed with your cell phone and have moments to wake up and sleep. Mid-day naps are not a good choice for those who already have trouble sleeping at night.
And finally, it is also worth mentioning that it is best to be able to sleep before 10 pm. In this way the cycles of sleep and the body begin to get right.
As you can see, weight gain routines are nowhere near an idea of becoming sedentary or overeating.
In fact, you will need to use your food properly, as well as facilitate the gain of lean mass through exercise.
All this needs to be correctly calculated through the experience, knowledge and tools of a nutritionist.
However, it is always possible to learn a little more about the subject through online courses with a valid certificate. This way you learn more about how your body works and still ensure a positive implementation of the routine.