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Weight Gain Struggle How To Cope Mentally

how to gain weight quickly

While so many people are trying to lose weight, some guys end up with the opposite problem. They just can’t gain weight or muscle no matter what they try and end up in the weight gain struggle. While genetics does play a factor there are still things you can do to bulk up and gain muscle but it takes hard work and planning. Gaining weight the right way is essential or else you may just gain fat and be that skinny fat guy.

Tips to Beat the Weight Gain Struggle!

Eat right – Quality not Quantity

pick the right food

You may be tempted to go overboard by eating as much as possible. Perhaps thinking it will help you develop big muscles quickly and help with your weight gain struggle. The truth is instead of gaining weight you may develop gastrointestinal problems by not eating right. In fact, your body demands a routine, and if you eat too many calories, the body cannot quickly adjust. You are more likely to suffer from an upset stomach, bloating, heartburn, diarrhea, and even constipation. The right way to gain weight is that you add 250 calories to your diet everyday.

Focus on energy-dense foods

energy dense food like cheese

Try to incorporate whole, single-ingredient food in your diet as much as possible. In fact, pair the food along with spices, sauces, herbs, and condiments to enhance the taste. This will allow you to eat more food even when you don’t like the taste. Have whole milk, full-fat yogurt, cheese, cream and opt for chicken, beef, lamb, pork for meat. Also, eat a lot of almonds, peanuts, walnuts, macadamia nuts and cook your food in extra-virgin olive oil or avocado oil. Make sure your meals include brown rice, oats, raisins, potatoes, prunes, yams, dark chocolate, peanut-butter, and other high nutrient sources.

Research about best health drinks and weight-gain supplements

health drink and weight loss supplements

What you fuel your body with is crucial for gaining healthy weight. And so is taking protein drinks and supplements along with it. These protein shakes helps you to develop muscle mass while you sweat it out at the gym. If you are serious about bulking up drink mass gainer shakes at least twice daily and pair it with protein bars or healthy snacks. Also, taking supplements will help to make weight gain more manageable and faster. We share a home-made recipe which you can gain 1000 calories. Blend 100g oats, one banana, 1-tbsp peanut-butter, 300ml whole milk and two full scoops of whey protein. In fact, all the skinny guys aiming for an Arnold Schwarzenegger body can rely on this recipe.

Befriend Compound Exercises

compound exercises

These are hard but will prove to be your best friend on your weight gain journey. For gaining weight the right way, we have told you what you need to eat. But now we will tell you how to properly exercise and train. Remember, if you do not train properly you are not going to build muscle. Instead, you will just be a FAT guy. However, we have listed down below some classic compound exercises you must include in your workout.

  • Bench-press
  • Deadlifts
  • Pull-ups
  • Dips
  • Chin-ups
  • Overhead press
  • Squats

If you execute them with the proper technique, you will gain strength. This will help you become a more healthier you.

Your weight gain struggle doesn’t have to stop you from reaching your goals. With the proper motivation and dedication, you can conquer any challenge. If you try it all and still nothing works for you talk to your health-care provider. You may be facing some deficiency of essential nutrients which, may stop your body from bone and muscle development. If this is the case, by using the proper treatment plan you can be back on your way to healthy muscle gain in no time.

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    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.