TOP 8 BEST TIPS TO GAIN WEIGHT QUICKLY

TOP 8 TIPS TO GAIN YOUR WEIGHT QUICKLY

Tip 1: Nurture yourself well

Make sure you eat all the essentials during the day. For example, on one hand, fruits and vegetables are low in energy, yet they promote your vital functions through their amount of minerals and important vitamins. In addition, you need high-carbohydrate foods such as pasta, rice, potatoes, whole grains, dairy and dairy products that have a high percentage of fat. You should remember to take no light products to you, as they are counterproductive in the rapid increase.

Tip 2: Plan small meals a day

It would be best if you eat a small meal every two or three hours throughout the day. The advantage is obvious: you ensure that you achieve a high energy density, which is always maintained. You can also eat fruit slices, nuts or cream yoghurt in between. These are optimally against the small hunger and fit in every pocket. If you do not feel hungry, serve yourself one of your favorite foods more often. This will make you automatically eat more food.

Tip 3: Vary your recipes

Anyway, different recipes stimulate the appeal of wanting to eat something. Spice up your food with fresh herbs according to your taste, which stimulates the appetite. You should also always keep delicious nibbles near you. Why do not you just put your favorite nibbles on the living room table to watch TV? Also popular with walnuts, hazelnuts and almonds.

Tip 4: Use plenty of healthy oil

From now on you can use a lot of healthy fats in the kitchen. Olive oil, sunflower oil or other high-quality oils enrich our recipes by supplying the body with vital substances. In addition, fresh fish such as herring, salmon or other delicious varieties contains plus in healthy omega-3 fatty acids. When cooking you do not need to save with the oil, you can still stir one to two tablespoons more oil in the sauce.

Tip 5: Delicious food - healthy and fresh

Make sure you eat healthily, it's best to eat fresh food. Less healthy are foods that come out of the can, for example. Because this was treated many times during processing, so important vitamins and other vital substances were withdrawn. As a rule of thumb, you can realize that it's better to eat an apple in between than a greasy burger or a canned meal. Even freshly prepared salads not only taste delicious, but contain many important building and minerals, which the body desperately needs to live. With the right amount of olive oil, you turn your salad into a high-calorie, high-quality meal.

Tip 6: Give yourself an energy kick in the morning

If you are not necessarily thirsty, you should still drink plenty. For the energy intake, fruit juices, cocoa with whole milk as well as milk mix drinks are particularly well suited. You refine your morning coffee or tea without further ado with some cream and one or two pieces of glucose. They contain significantly more calories than conventional sugar. This will give you already in the morning a plus in energy.

Tip 7: Fast Rising - Use Strength Training Properly

Many people overlook that appetite comes after sports. Anyone who has worked intensively for an hour or two will experience a real hunger hype some time later. This mechanism is also related to the fact that after exercise, the body simply needs certain foods to build muscle. The sport and the appetite are thus mutual amplifiers. Those who do a lot of sports eat a lot, which gives the body fresh energy to do more. Whether men or women, both sexes should train for weight gain with weights, I recommend you to do a weight training. If you are a beginner, you can start a workout three times a week, starting with small weights, which you gradually increase in the following years.

Tip 8: After a short time - Training conversion

If you have been training for a few days and have changed your diet, you can easily vary your habits a bit. For example, it may be advisable to increase the training workload. As your basal metabolism also increases by 100 to 200 kilocalories per day for a short time, you can adjust your diet accordingly. Continue to focus on a healthy and high-calorie diet. Avoid unhealthy foods like too much chocolate, greasy foods, oils that contain unhealthy fatty acids, and the like. These contain empty carbohydrates, which are not likely to increase fast, improve your health and your well-being

FOOD DIET FOR EXERCISE

How to choose food For before and after exercise

In order to lose weight effectively, the goal must be reduced. Reduce the body fat While still maintaining and building strong muscles Especially with those who exercise for weight loss In order to get more results, place the proper eating schedule. Not reducing or dieting Eating in small amounts will reduce the speed. But the result may be the opposite Weight does not reduce and destroy health as well. Therefore, the correct method is Must control the amount of food that is sufficient for the body to use Because people who lose weight by exercise need more energy than usual. And also need to add enough nutrients to repair the body from exercise as well Should choose to eat before and after exercise By dividing the amount of food in the sub-subdivision into not too heavy meals By giving priority to breakfast Meal before exercise And after meals

Eat before eating after exercise is important.

Eating before exercise Will help to exercise longer Because the body converts the energy to be stored in the form of a backup energy called kogen kogen When there is energy, it has full strength to exercise, which can be found in the diet of starch or carbohydrates. It also helps prevent muscle injury. And strengthen muscle growth as well Eating after exercise Is a meal that must be given priority If you are exercising hard, you should eat a meal after 30-45 minutes because the circulatory system is still active. And is considered the right time for the body to receive nutrients Because the insulin hormone is high after the meal, which helps the body to transport nutrients into the muscles well. In addition, eating after exercise helps prevent muscle mass loss, helps repair muscles, tissues and cells in the body. Enhance immunity and make Holmol work better.

What kind of exercise is good?

We can separate food choices before and after. Can be according to the type of exercise and according to the nutrient requirements of each type of exercise as follows

Strength training increases muscle strength

If you are a strength training or weight training The body needs protein to strengthen muscle mass. By dividing the proportion of food into 25% carbohydrates and 75% protein by eating protein that must be calculated The more you play, the more your body needs more protein. Food before exercise of this group Should eat before exercise 1-2 hours and choose to eat protein to be fully utilized. By calculating the amount of protein that should be eaten according to body weight, sex and duration of exercise Carbohydrates Should choose a complex type, such as brown rice, beans, cereals. By eating this food before playing magic will make the body have enough energy to withstand training well. Able to train fully and continuously Prevent injuries after strength training within a period of no more than 30 minutes -2 hours. Should eat 10-20 grams of protein to prevent loss of muscle mass. Helps reduce muscle pain And add glycogen to the body as well By recommending avoiding carbohydrate foods after exercise May choose to eat salad with tuna Blanched vegetables with baked chicken breast, boiled eggs or for quick convenience, may eat protein powder instead.

Cardio Training to increase fitness and burn fat

For cardiovascular exercises such as walking, running, jumping, aerobics, etc. The body will need mostly carbohydrates. To increase power during exercise By giving carbohydrates about 200-300 grams before exercise 1-3 hours and can supplement Proteins and fiber help increase the body's energy so that the body does not pull the energy to work too quickly. For people who exercise in the morning can reduce the amount of food. The recommended dishes are oatmeal, various nuts, whole wheat pastry, peanut butter, soy milk, etc., with the amount to fit, not too full When the cardio exercise is finished The most necessary thing is to drink "plain water". Water is considered a good drink and is best to drink after exercise. Because we will lose a lot of water while we exercise For various mineral drinks Although it helps to increase energy and refresh But these drinks often contain sugar ingredients, which may cause the body in post-exercise conditions to retain sugar. Therefore not recommended If you really want to drink energy drinks, recommend drinking fresh coconut water. Because the coconut water contains potassium and Menganis Which the body will absorb well after losing water Therefore can fully benefit. In addition, can eat bananas Or low-fat yogurt Mixed with honey and berries that are high in vitamins Can also join

TOP 6 FITNESS TIPS THAT MAY HARM

Top 6 Fitness Tips That May Harm

"Exercise is better in the morning, not in the evening."

The bottom line is that there is no better time for training and it cannot be. Because we are all different, we have different sleep / wake regimes, different work schedules, nutrition, different biorhythms, metabolism ... everything is too individual to drive everyone into the gym at one time.

The best time to practice is the one that suits you. When you feel that health itself spreads through the veins, you feel how the muscles grow and the skeleton strengthens. Greater importance is not the time of day, but the regularity of training at the same time. If you do not really care about the time of classes, in the hall you feel equally comfortable both in the afternoon and in the evening, you can remember only one thing: morning workouts are slightly more effective for weight loss.

The most effective way to lose weight - high-intensity workout "

Losing those extra pounds is really the easiest thing to do with high-intensity training (interval, cardio) and a balanced diet. And the key word here is nutrition. In terms of importance, food is in the first place, then - work and rest, in third place - the type of training.

Therefore, no matter how intensive you buy a subscription, nothing will come out without a reasonable and verified diet. It is impossible to buy harmony, but you can buy healthy products and prepare them correctly. Only after that it is worth getting better at finding out about the tabata, for example.

“Squat and your ass will be envied by J.Lo!”

This is probably the most common myth in the gluteal muscles. “Pitch for a nut-ass” is our favorite formulation. Only 2000 squats in two weeks, and you get your hard nut. And they are right - if you do squats, and yes even with weighting (barbell or dumbbells), the priest is really pumping up. Especially if you do a lot of repetition.

But the fact is that “squat” sung in songs works less efficiently than other exercises. And there are more than one of them, effective: they are legs and legs, and raising the pelvis from a prone position, and some types of slats. 2000 squats will swing not only the buttocks, but also the muscles of the legs, and if you have a low muscle mass initially, and the fatty tissues are not enough to form a round butt, the muscles on the thighs will be too allocated.

"Couples training a week will be quite enough"

Again, no deception in the council. True, they say this people far from the gyms. Perhaps they are jealous and they will be calmer if you stop walking to your workouts so often. “Enough” here, most likely, only in order to tell friends between times: “Yes, I go to the gym on weekdays.” Also, this is really enough to not stay at home at all.

Professional athletes and performing bodybuilders train 2-3 times a day every day, achieving certain results and getting on posters and calendars. An ordinary person does not need such a slaughter mode, an average fitness amateur needs 3-5 workouts per week. Of course, different: it can be Pilates, yoga, stretching, power and some other.

And if the time for one lesson can be reduced, then the frequency and frequency should not be reduced if you are aiming for a beautiful body and healthy health.

Take a hot bath after a hard workout"

A hot bath (like a sauna) helps the muscles to relax. If you run up to clogged calves, it will help, the muscles release so that you do not even need a massage. But the pain does not disappear anywhere.

After a good workout, the muscles can start to hurt, this is called squeeze, that is, micro injuries, tears and other damage to muscle fibers. After healing, the fibers increase in length or width, and this is how they grow. In order to fall asleep quietly and not suffer from aching pain, forget about the hot baths.

You will be helped by a contrast shower, he will calm muscles, will direct to them the bigger current of blood. Hot water will only relax the muscles, but at the same time it will adversely affect the heart and blood vessels.
Progress is constantly growing numbers on the barbell and dumbbells. ”

No, progress is the ability of your body to be healthy and strong, as well as work with weight that you can lift. Your muscles, endurance, number of approaches and repetitions and many other indicators should grow. The mass of shells is just an instrument of your development.

In pursuit of the cherished figures, athletes (especially beginners) do not expect working weights. They want to quickly post a photo with a round number on the social network, and after a short time they have to google how to train with sore knees. The large weight of the bar leads to the fact that the technique of the exercise is violated, followed by the joints and ligaments. Do not force events, hang new pancakes only when the current weight becomes too light for you.

There are always a lot of myths around any serious business that requires the same serious approach. They can be listed for a very long time, but we hope you have enough of these to understand: