How to gain a lot of weight

3 Steps to Gain a Lot of Weight Quickly

Increasing overall bodyweight is a process of gaining both body fat and muscle mass. The combination of the two will add pounds to your frame.

How to gain a lot of weight quickly? Here are 3 Steps. Follow me step by step.

3 Steps to Gain a Lot of Weight Quickly

Step1: Increase your caloric intake by 1,000 calories per day to encourage fast weight gain.  One pound of fat consists of 3,500 calories. An increase of 1,000 calories daily will result in a two-pound weight gain per week. Track your daily caloric intake for one week and add up all of the resulting numbers. Divide this number by seven and add 1,000 to determine how many calories you need to consume daily.

Step2: Eat six to seven meals a day to encourage weight gain and make increased caloric intake

easier. A daily meal plan might consist of breakfast, brunch, lunch, early afternoon snack, late afternoon snack, dinner and nighttime snack. Eating more meals during the day not only encourages weight gain but also supports your muscles when exercising.

Step3: Begin weight training three to five days a week to encourage muscle gain. As muscle weighs more than fat, weight training will expedite the rate at which you gain mass. Before you begin any weight training exercise, determine how much weight your body can safely lift. You should be able to perform six repetitions of an exercise comfortably before you feel your muscles start to tire. Examples of weight training exercises include bicep curls, tricep presses, butterfly presses, chest presses, weighted squats, leg presses and weighted calf raises. Create a routine of five or more exercises to encourage fast weight gain. Perform three to four sets consisting of 10 to 12 repetitions of each exercise.


Category: Forex

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