6 Secrets to Gain Weight without Becoming Fatty
Women are usually trying to find new ways to lose weight and look skinnier. Men, on the other hand, often aim for getting a more muscular body and gaining good weight without gaining fat. But this doesn’t have to be a generalization – there are women out there who want to gain quality weight. In any case, there are many articles about how to lose weight, but a small number of people is actually talking about how to gain weight in a healthy way, without getting a muffin top or fat in any area of the body. That can be very difficult if you don’t know what you’re doing, because gaining weight for everyone usually means becoming fatter. Well, it doesn’t have to be that way anymore. Here are some of the secrets that can help you gain good weight (muscle weight) and not a pound of fat.
1. Increase your calorie intake
You were probably happy for a second when you read this subtitle. Well, we’re about to disappoint you a little bit now. We’re definitely not telling you that you should start eating junk food in order to gain weight. Yes, you would gain weight that way, but most of it would be fat.
What you should do in order to gain muscle weight, is to increase the intake of healthy foods. In fact, you can double the number of calories you’re currently taking in. That means that if you usually eat one piece of chicken breasts for dinner, from now on you should be eating two. However, you need to be careful about what you’re eating. In order to gain muscle weight and not fat, you need to stick to lean proteins, healthy fats, non-starchy vegetables (green leafy vegetables, cucumbers, tomatoes, cabbage, zucchini, etc), and a small amount of starches (but stick to rice, potatoes and corn).
2. Start eating more frequently
In order to boost your metabolism and reduce the risk of gaining fat, you need to introduce several meals per day. Also, as you want to increase your muscle weight, you need to take in a lot more calories than you’re used to eating, so eating many times per day means not having to eat huge amounts of food for each meal. It would be ideal if you were able to eat every 2-3 hours. If you tend to forget to eat regularly, you should set an alarm clock to remind you that it’s meal time.
Moreover, as many nutritionists say – breakfast is the most important meal of the day. That is true if you want to lose weight, but it is especially true if you want to gain it. Namely, you need to get good and important nutrients in within 15 minutes of waking up in order for your muscles to grow. If you skip breakfast, your body will use its own reserves for energy, and that’s not what you want.
3. Use bigger plates
The bigger the plate, the more food can be placed on it, and you need lots of food if you want to gain muscle weight. As you probably know, nutritionists often recommend eating from smaller plates to those who’re aiming at weight loss. Well, similarly, those who want to gain muscle weight need to eat more, so eating from a big plate can help take in more calories.
4. Make sure you eat after a workout
It is extremely important to eat quality food right after a workout. If you skip this meal, you’re preventing your body from reaching its full potential. After a workout, your body is able to soak up all the calories you provide it with, as it needs to recover. Make sure your after-workout meal contains a good amount of protein and carbohydrate, in order for your body to be able to recover quickly and grow faster.
5. Eat foods that contain many calories
Eating calorie dense foods means having to eat a smaller amount in order to satisfy your need for a certain number of calories. For instance, nuts, lean red meat and nut butters contain plenty of calories, but almost no carbohydrates, and that fact makes them excellent foods if you want to build muscle.
6. Never train hungry
As it was already mentioned, if you don’t eat the foods that supply you with energy to train, your body will use its own reserves, which will lead to losing instead of gaining weight. Eat a protein rich meal around two hours before a workout and let your body do its magic.
In order to gain weight without becoming fatty, all the foods you eat need to be of high quality. This means eating lean meats and other protein rich (low in carbohydrates) foods, nuts, organic cold squeezed oils, vegetables. You also need to take as many vitamins and minerals through foods in order for your immune system to be strong. Finally, if you want to gain only muscle and not fat – you need to work out at least 3 times per week.