For some people, gaining weight can be more difficult than losing weight. Especially when you are surrounded by people who want to stay on a diet. If you need to gain weight for sports or health reasons and you only have two months to spare, these steps can be very helpful.
Steps
Part 1 of 3: Exercise
Step 1. Get into a regular exercise program
If you usually train consistently, this step will prove to be very simple. But if not, and in case you feel like getting started, here are some exercises that can help you develop the muscles in your body. Most of these exercises will help you develop muscular legs, even if you are very thin. You may prefer to gain weight through unhealthy binges, but this method will not allow you to sustain the results over time. During the first couple of weeks or so, it won't be easy to find motivation to train, but once you get into your routine, it will get easier. When you start seeing results, you will be hit by some kind of addiction. If you wish, join a gym to take advantage of the many tools available and to avail yourself of the expertise of an instructor. Here are some exercises that will help you develop your muscles, you can do them individually or in the gym:
- Race
- Squat
- Crunch
- Lunges
- Vertical rowing
Part 2 of 3: Diet
Step 1. When you are trying to gain weight, it is important to avoid fatty and unhealthy foods as they do not benefit the body
Instead, focus on fruits, vegetables, carbohydrates and proteins.
Step 2. It is not necessary to become a vegetarian, meat is an excellent source of protein
That said, if you've already made a vegetarian choice, there's no need to back down. Legumes, nuts and milk are protein-rich alternatives to meat.
Step 3. It is up to you to decide whether to use commercially available protein bars
However, keep in mind that they are usually quite expensive. Through a healthy meal you can receive the same number of benefits.
Step 4. It is important to provide your body with five or more servings of fruit and vegetables per day, allowing it to receive the correct minerals and vitamins
Step 5. Use an application like "My Net Diary"
In this type of app, you can enter your current weight, the desired one and your age, to receive the calculation of a personalized daily calorie goal. Simply enter what you ate during the day and how much exercise you did; you will learn to recognize the most caloric foods and you will know how much you should eat daily.
Part 3 of 3: Trust
Step 1. Always trust your appearance
If you feel too thin, either from personal judgment or from having listened to that of others, simply remember that beauty has neither standardized shapes nor sizes.
Warnings
- Many people, whether they wish to gain weight or lose weight, see rapid initial progress, but then tend to stabilize. Don't lose hope!
- Don't force yourself to overeat, otherwise you will be discouraged and even risk getting sick.
- Don't try to overdo it quickly. Listen to your body, it knows what it needs.
