For those who want to gain weight fast without gaining belly fat, the secret is to gain weight by gaining muscle mass. For this, it is necessary to practice physical exercises that cause great effort and muscle wear, such as weight training and CrossFit, in addition to having a diet rich in proteins, such as meat and eggs.
In addition, in some cases, it may be necessary to use protein supplements to increase the stimulant of hypertrophy and accelerate muscle recovery after fitness health activity.
How should the diet be to gain weight fast?
In order to gain weight fast without gaining a belly, the diet must be based on natural and fresh foods, such as cereals, fruits, and vegetables. In addition, it must also be rich in protein, such as meat, eggs, fish, chicken, cheeses, and natural yogurts, and rich in good fat sources such as peanuts, nuts, olive oil, and seeds. These foods will help to recover muscle mass and increase the stimulus for hypertrophy.
Another important point is to avoid foods rich in sugar and flour, such as cakes, white slices of bread, cookies, sweets, snacks, and industrialized products. These foods have a high caloric concentration and stimulate the production of fat. See full menu to gain muscle mass.
When to use supplements to gain weight
Protein-rich supplements that help you gain muscle mass should be used when protein intake through diet is insufficient or when it is difficult to reach the amount of protein in a meal during the day, especially for people who spend a lot of time outside the house
In addition to protein supplements, supplements such as creatine, and caffeine can also be used, which make you more ready for training and increase the energy reserve in your muscles.
The best exercises to gain mass are bodybuilding and Crossfit, as they require an overloaded stimulus, in which the muscle is required to support a greater weight than it usually does. This excess load stimulates the muscle to grow to be able to practice that activity more easily, and in this way, hypertrophy is obtained.
Physical activity is essential to gain weight without gaining a belly and should be practiced for about 1 hour, preferably every day. However, it is important to take a rest for a day or two after working with a muscle group to allow for proper recovery.
Presenting the many ways to gain weight fast without gaining belly fat:
Increase your calorie intake daily for weight gain
If you are slim and you want to gain weight fast without gaining belly fat, increasing the calorie intake number is the first thing that you need to take care of. However, that does not mean you can blindly eat burgers, chocolates, pizzas. and junk foods.
Eat high-calorie foods with nutrients to put on the weight in a healthier way. Here I have given a few of the many nutrient-dense foods that are rich in vitamins, calories, check below:
- Whole grains: Bread and Brown rice, whole grain bread
- Fruits or pure juices: Bananas, Avocados, Pineapple
- Vegetables: Lentils, Starches, Potatoes, and all other root vegetables
- Nuts and nut kinds of butter
- Fresh and 100% natural fruit juices
- Salmon and oily fish
- Red meats
- Full-fat Yogurt: Full fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs, and fat.
- Dark chocolate: High-quality dark chocolate provides a ton of antioxidants and health benefits.
- Whole eggs: Eggs are one of the healthiest muscle-building foods on the planet.
- Dried fruit: It is a high-calorie snack that also provides antioxidants and micronutrients.
- Cut down sugary food & beverages: Eating sweet food and drinks will in general reason gigantic variances of glucose level with a few other unsafe medical problems. It is one of the primary purposes for gut fat and indulging, which is unquestionably not the correct method to put on weight!
If you want to fulfill your tooth in a solid manner, supplant sugar with normal sugars choices like entire new natural products, newly squeezed juices with no additional additives, honey, coconut sugar, maple syrup, and so forth.
Aim for muscle gain and get into the shape:
Exercising is not the only way to losing weight and pumping your body. You need to sweat it out for being fit from skinny too. Healthy weight gain does not require much cardio as it burns more calories so keep it in moderation. also eating a good diet does not ensure that you will gain weight faster.
Your weight is a balance between the calories you take in and the exercises you do. Add more muscle exercises and much weight exercises in the workout whole body legs exercise (Barbell Squat, Bulgarian Split Squat, Front Squat, Hack Squat, Leg Press.), Split Squat, arms (triceps exercise), chest-exercise, and back.
Keep focusing on weight training to put on weight and belly fat. Lastly, DO NOT take the stress and happy with the progress.
Snack on healthy food items to add to your diet:
Snacks play a major role in the daily diet as they fulfil the calorie and nutrition in the body which is left out in the meal. Keep taking snacks such as butternuts, low-fat yoghurt, dates, fresh fruit juice (Bananas, Pineapple), oats sweet and spicy, smoothies, Whole wheat toast, Whole wheat English muffin, Whole wheat Pita bread, etc by your choice.
Avoid food that increase your belly fat:
There are some foods that could play a major role and gain weight fast without gaining belly fat. You have to stay away from such unhealthy junk food items like:
- Sugary Foods and Beverages
- Energy Drinks
- Trans Fats
- Fried Foods
- Low-Protein Diets
- ice-cream and low-fat calories food
Although taking the low-fat calorie food is very less in calories but when you presence of preservatives and chemicals makes them unhealthy to eat.
Do not eat large meals while gaining body weight
Eating one meal a day is unlikely to give you the calories and nutrients your body needs to thrive unless carefully planned. Having said that you got to eat more to put on weight but eating a big amount of meals is not going to be helpful at all it could harmful to big belly fat which not gain weight fast without gaining belly fat.
How do I stop eating big meals?
- Don’t ban all favourite foods
- Give volumetrics a try
- Avoid eating from containers
- Reduce taking too much stress
- Eat regular meals
- Stabilize your blood sugar levels
- Watch your alcohol intake
It would be better is you split the meals into 3-4 times a day and eat a lesser quantity of food in every meal to make calorie intake easier. Also, should take 3 hours of a gap in-between your meal so that make your stomach properly digest.
Take Professional Advice
Since google news is full of advice that is not always true for your body weight and gesture. It is better for you to consult a professional dietician or a fitness trainer to get plans on meals and workouts required by your body as per the body weight to achieve the gain weight without gaining belly fat.