Unlike women, whose main problem, as a rule, is losing weight, the representatives of the stronger sex often want to know how to gain weight for a man. The reasons for this trend are clear: thin guys and men do not give the impression of a strong defender, the same stone wall behind which girls and women dream of hiding from their problems. Before you know how to gain weight for a thin guy or man, you need to understand the reasons that prevent you from doing this.
Why can't a man gain weight
There are a large number of men and guys who eat for three, but they do not manage to get better. Poor women are forced not only to watch how in a couple of minutes their lover eats the first, second, third and compote, for the preparation of which she spent a lot of time, effort and money. They also cannot understand why their man is not gaining weight well, despite the amount eaten. Here's why it can happen, in addition to malnutrition:
- incorrectly chosen diet;
- genetic predisposition;
- thyroid dysfunction;
- adrenal dysfunction;
- presence of parasites;
- diseases of the gastrointestinal tract;
- stress and depression;
- curvature of the spine.
In the case of serious illnesses, only a qualified specialist can tell a man how to gain weight, who will identify and treat the disease that prevents weight gain. In other cases, you just need to adjust your diet.
How to gain weight naturally for a man
To gain weight for a man at home (again, in the absence of serious diseases), it will not take much effort. It is enough to follow certain rules:
1. To drink a lot of water. Water – basis of proper nutrition. Interestingly, drinking water is recommended for both weight loss and weight gain. The reason lies in the proper functioning of the body in general and the digestive system in particular. It will be much easier to achieve weight gain, as well as its reduction, if you drink about two liters of pure non-carbonated water daily. Whole milk will also help a man gain weight.
2. Sufficient calorie intake. Problems with weight gain are due to insufficient calories consumed per day. How to gain weight for a man by increasing the calorie content of food consumed? It's simple: it is necessary to ensure the consumption of 40 kcal per 1 kg of weight, and if necessary, increase their number to 50-60 kcal / kg of weight.
Example: for a man weighing 60 kg, based on the calculation of at least 40 kcal per 1 kg of weight, the number of calories consumed is calculated elementarily: 60 x 40 = 2400 (kcal per day).
If you notice that you are not able to gain weight with such a number of calories, you need to gradually increase their number by 500 kcal per day. Remember that a person gains weight only when the body does not use the stored energy.
3. Consider the nature of the weight gain. What is meant? A man can gain weight both at the expense of fat and at the expense of muscles. Excess fat is not needed by anyone, and there is little use for it. Moreover, due to muscle mass, you can add more kilograms, making your appearance more courageous and attractive. Fat will most likely go to the stomach and thighs. Unreasonable weight gain will lead to a maximum of body fat, reasonable – to health and strength.
4. Weight control. It is recommended to constantly monitor your weight and weigh yourself, if not daily, then at least once a week (and be sure to record the result). You can also take a photo so that you can compare the result before and after – after all, it is difficult for a person to see minimal changes in his appearance, and the bright contrast between “was” and ”became” immediately noticeable.
5. Physical exercise. As stated above, just eating to gain weight will work, but the benefits of added fat will be minimal, if any. Strength training will help a man gain weight correctly, which will help build muscle (push-ups on the uneven bars, pull-ups, bench press, squats, etc.).
6. Relaxation. Calmness, healthy 8-9-hour sleep and lack of stress – one of the main keys to successful weight gain.
How to eat to gain weight for a man
Since nutrition plays a major role in weight gain, it is essential to properly plan your diet. Of course, this is best done by a nutritionist who will take into account the characteristics of your body. If you do not have the opportunity to visit a qualified specialist, you can use the tips below. However, remember that it will be much more difficult to achieve the desired results on your own.
Examples of “protein” products for weight gain:
- meat;
- seafood;
- natural dairy products;
- legumes.
Examples of “carbohydrate” products for weight gain:
- bread;
- pasta;
- raisins, dates;
- rice;
- corn;
- buckwheat;
- pearl barley, oatmeal;
- etc.
To gain weight for a man, it is not necessary to resort to taking specially designed drugs and nutritional supplements. Leave this radical method as a last resort. Start with natural ways to gain weight – you will be healthier! Create beauty consciously with Estet-portal!
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