How to gain weight?

                 Gaining weight as a skinny person is not easy. In order to gain weight, we all start eating heavy foods more than we eat on regular basis but still we don’t gain weight as our digestive system is not that much capable to convert each content of food to carbohydrates as well as calories we need.

                Therefore you should do exercises so that your muscles will be active and which will make you more hungry to fulfill the protein and carbohydrates requirement after doing heavy intense workout. Here one thing should be noted that the skinny person have a fast metabolism which makes it hard for them to gain weight.

                A fast metabolism means that your body burns all the calories you eat. As a skinny person trying to gain weight you have to eat a lot more than your metabolism can handle.

                Naturally, creating a caloric surplus in your body will make you fat.

Probably you are skinny due to lack of knowledge of what it takes to gain

This is how you will get the answer of  fat making .

Below are top 4 Tips that will help you gain weight:

1.Training

                Lifting weights is good for people trying to gain weight since it triggers the body to build muscle mass. If you do not train, the excess calories that do not burn will be stored as fat around your waistline. Your goal is to be muscular and not chubby.

Therefore, you will need to train.

                Remember, the more you train, the more calories you will burn and therefore the more calories you will require creating a caloric surplus.

                Strength training increases your muscle mass and metabolism, which tends to lower your body fat and ultimately your jeans size. If you are overweight, you are likely to lose weight slowly, and if you are underweight, you may gain some weight. Strength training provides a valuable way to regulate your weight at a healthy level. You may not need to worry about what the scales say; measure your progress by the fit figure looking back at you in the mirror.

Effects

               Because muscle weighs more than fat, “you may not notice any immediate loss of total body weight”. If you are already at your optimum body weight, hoisting weights reduces your proportion of body fat helping you achieve a healthier, toned body.

Weight Control

               Even if you gain weight, your increase in muscle will allow you to maintain a healthy weight more effectively than through dieting alone. The higher metabolic rate of muscle — which unlike fat consumes calories even while you are at rest — can boost your metabolic rate by up to 15 percent, the Centers for Disease Control and Prevention notes. This helps with weight loss and maintenance.

The Scale Can Lie

               Say you’ve become convinced of the benefits of strength training two or three times a week for 20 minutes or more and have a range of exercises designed to challenge your big muscles — especially the glutes and quads — to burn fat. But your scales may indicate that nothing has changed despite your hard work. Without an assessment of your body composition, “this favorable change could go unnoticed and lead to frustration on the part of the exerciser,” but beside you have to keep motivating yourself because each effort you will make will ultimately going to cause weight gain despite of the scale.

 

              Get a handle on your fat loss rather than your seemingly static weight by switching to your scales’ body-fat measuring feature, which is available on most bathroom scales that you can buy. Your gym likely has a higher-end model, which a trainer or assistant can use to measure your body fat. Or you can measure reductions in the inch counts of your arms, chest, waist, hips, thighs and calves, which is an alternative way to measure fat loss.

The Skinny on Weight

              If you are a bit too thin especially those aged 17 to 39 actually qualify as underweight and want to increase your functional strength for everyday tasks, you’ll need to tweak your diet as well as maintain your strength training to gain weight. Add 250 to 700 additional daily calories, depending on your current weight while keeping up a solid strength program, which should enable you to gain lean mass.

2. Eat more protein

              Protein is necessary for muscle building and recovery. The following are the best protein sources for gaining weight:whole egg, chicken breast, tuna, cheese and steaks.

For you to build your body muscles, you will require at least 1 g of proteins per 1 lb of body- weight per day.

However, you should have in mind that some people will not gain weight or muscles without gaining fats well.

3.Eat more meals

            The leading trick to gain weight is to consume more calories than your body can burn. The mistake that most people do is to go by their feelings. Your metabolism could be much faster than you think. You need to know how much calories your body needs for you to gain weight.

            Keep track of everything you eat to know how much calories you consume everyday. You might over estimate your calorie intake if you go with your feelings.

In the beginning , you will have difficulties eating all the required calories for you to gain weight. After may be two weeks , your stomach will stretch and start getting hungry more often.

            You have been eating little food for years. Thus your stomach is small. If you are required to take at least 1500 calories a day for you to gain weight, it will be easier if you take 300 calories in 5 meals than having 500 calories in 3 meals.

Create yourself a bigger eating window. With eight sleeping hours, you are left with 16 hours to eat. Make a schedule of how you will have the five meals in those 16 hours.

4.Track your progress

            Weigh yourself every week to check how you are progressing. Malnourished people will gain weight quickly in first week due to increased bowel content and weigh from the extra water as well.

            Continue eating the same if you gain weight; if you don not , you will have to keep adding more calories to your daily intake every week until you gain weight.

You should note that the food that makes you gain the first 10 kg will not make you gain the next 10 kg.

            A skinny person with less muscle mass burns fewer calories than one with a bigger muscle mass. Thus, a person with no muscles will require fewer calories to gain weight as opposed to a more masculine person.



Conclusion

So above are the tips related to gaining and which will really affect your gains if you follow it for your sake and won’t cheat with this tips.

So Do follow-

1.Training

2.Eat more protein

3.Eat more meal

4.Tracking your progress

To know how to lose weight?-

Click here

More :- How To Gain : 10 foods to gain weight ?