When people join the gym, they intend to lose some weight. However, this isn’t the only thing the gym is there for. Suppose you want to gain weight and muscle healthily, then the gym can be the perfect place to do that. Furthermore, there are many things you can do outside of the gym to help you gain weight and muscle, which we will explain further in this article. So, if you want to start gaining some healthy weight and muscle, use this article as a beginner’s guide to help you reach your goal.
Table of Contents
Have A Set Goal In Mind
One of the primary things you will need to do is have a set goal in mind. Regarding physical fitness and training your body, it is a good idea to have a goal you want to reach. Having that goal in place will give you something clear and concrete to work towards and help you plan your fitness journey. If you know that your fitness journey will be a long process, then it could be a good idea to set a few goals over the next few months instead. Short-term goals can efficiently help you reach your long-term goal, allowing you to see the progress more clearly.
Eat Three To Five Meals A Day
For the average person, three meals a day is what you need to eat to maintain a healthy weight. However, if you are trying to gain weight and muscle, you should eat more daily meals. Eating three to five meals daily is a good idea for someone trying to gain muscle healthily. For your body to gain that extra weight, it needs to be fueled by the right sort of food, so you must pay attention to the meals you are eating. Ensure that you eat balanced meals containing plenty of protein, iron, carbohydrates, and vitamins. Eating a rich nutrients diet will help you gain muscle and weight healthily and responsibly.
Include Lots Of Protein In Your Diet
As mentioned above, diet is very important to gain weight and muscle. Protein is one of the key things you must include in your diet to gain muscle. When you eat a protein-rich diet, the protein is absorbed by your body and then transformed into muscle. One easy way to get protein into your diet is to eat a lot of lean meats, fish, lentils, and quinoa. All these foods contain high protein levels, so try to include them in your diet. Additionally, you could start drinking protein shakes before your workout, as this will give you an extra boost. Protein shakes are a popular option for many bodybuilders, as they are a very easy way to include lots of protein in your diet. You must understand how protein works, which will help you include the right protein in your diet. Ingredient Optimized protein allows your body to work more effectively in digesting and breaking down protein enzymes, which ultimately means you will perform better. If you are looking for new protein shakes, try some with ingredient-optimized protein.
Weight Training
While diet plays a big role in gaining muscle, you must also focus on exercise. You should start weight training at the gym when trying to gain muscle and weight healthily. As the name suggests, weight training is a type of exercise focused specifically on lifting weights, which can be very effective in gaining muscle mass. Eating protein alone will not cause you to gain muscle; you must combine your diet with your exercise routine to start packing some muscle. Focus on weight training in the gym and use the weight machines to work out your entire body. If you are new to gym life, then perhaps start with some low weights so you can get used to how the machine works. Once familiar with the machines, you can slowly increase the machine’s weight and build some muscle.
High-Calorie Drinks
Drinking high-calorie drinks is a very effective way of gaining weight as you can consume many calories quickly. If someone struggles to get enough calories within their meals, it could be a good idea to consume your calories in liquid form instead. Drinks like milkshakes or protein shakes are both very calorific, so if you struggle to eat enough during the day, you can have a milkshake or a protein shake to provide your body with the extra calories it needs. The great thing about milkshakes is that they are super easy to make at home, so if you have spare fruit that needs using, you can chuck it all in the blender for an extra tasty shake.
Invest In A Personal Trainer
Investing in a personal trainer is one of the best things you can do to gain weight and muscle healthily. If you are new to fitness, you may find it a struggle to get to grips with a diet change or a gym routine, which is where a personal trainer comes in handy. A personal trainer can provide you with expert guidance and advice, and they can create a diet plan and a gym routine that is tailored to you. Personal trainers help you reach your end goal, so if you struggle to do that by yourself, investing in a personal trainer is the best option.
