There are many who stay sick even after eating and exercising a lot; Weight gain (Hard Gainer) – This method is especially for them. Gaining weight by exercising in the gym will only increase muscle, not fat – it will not happen. Fat will also increase with muscle. Roughly 60% increases muscle and 40% fat. Later this fat is to be shed by doing different light weight exercises and running. This is how bodybuilders gain weight day by day.
People who are very thin, those who do not gain weight even after eating a lot are called hard gainers – their metabolism (Digestion) is very high and the food gets burnt as soon as they eat, so the nutrients are not absorbed. Again, those who become meta after playing a little (their number is more) – their metabolism is very low.
When it comes to metabolism, let’s talk about it in the middle:
Digestion is not one of them. It’s pretty much congenital. But too high or too low – both are bad. The middle position is good.
What is the best way to improve metabolism
Our body burns a certain amount of calories every hour. Assume about 75 calories per hour when nothing is usually done. As such, a healthy adult needs about 1800 calories a day. But now it can be said that if you eat 1800 calories at a time without eating so many times.
But no! Because our body can consume a certain amount of calories for a certain period of time. If it is more than that, the body will automatically store the remaining calories as fat.
At present this “fixed time” is a little less than 3 hours. Because once it is played, it should take about two and a half to 3 hours to be digested. Since it is not possible to eat during sleep, we need to consume calories throughout the rest of the day except sleep.
Suppose a person who is 5 feet 6 inches tall and weighs 150 pounds or 67 kg does not want to lose or gain weight in a different way. His daily food requirement is 1800 calories. Now it is not possible to eat 75 calories per hour. And once you play it, it should take about two and a half to 3 hours to digest. During this time your body will need 75 * 3 = 225 calories. Adding the sleep time, it was caught 300 calories.
Then it is seen that it is possible to complete 1800 calories by playing 300 calories 6 times every two and a half / three hours. When 300 calorie food is digested in 3 hours, after 3 hours a healthy-normal body will be waiting for new food again.
Notice the magic of the body a little better this time:
If people do not eat, the body will first burn the stored fat and provide energy. Gradually the muscles will start to burn. In this way the body will decay and people will start getting thinner day by day.
- If you consume 300+ calories instead of 300 in 3 hours, your body will burn 300 calories in 3 hours to add energy. The remaining calories will start to accumulate straight as fat. (In boys it will start accumulating from the lower abdomen and in girls it will start accumulating from the buttocks and thighs.)
2. If you eat 3 times, you will need to eat 600 calories every 5-6 hours on average. 300 calories will be digested properly in 3 hours, the rest of the food will not be digested properly and will start to become fat and the body will start feeling weak after this next 3 hours.
3. When the body sees that you are not feeding again after 3 hours, it will start storing energy to keep itself alive and that is as fat. If you start eating irregularly in this way, the metabolism will start at 12 o’clock.
4. If you eat again as soon as the food is digested (after 3 hours), then the body does not have to store internal energy with extra effort, that is, it does not accumulate fat. Then the body will give full attention to your external work. People say that at this time they get “force to work”. In other words, to keep the digestion good, you have to eat little by little regularly.
But what to eat
Of course balanced feet! This means that every meal should have a combination of protein, carbohydrates and fats. Must be about 40% protein, 30% carbs, 30% fat. Fish, meat, eggs, milk, sour yogurt, red rice, Flour bread, vegetables, fruits, plenty of water.
What not to eat
White rice, round potatoes, flour, sugar, sodium, alcohol, caffeine, nicotine, processed food, canned food, oily and spicy foods.
What kind of exercise will you do
In general, people in the gym take weights that can give 10 to 15 reps per set. But if you want to gain weight, you have to take a weight with which you can give 4 to 7 reps at a time. You have to exercise with free weight without using machine. And you have to do all these exercises, those exercises put pressure on multiple muscles at the same time. These are called “core” or “compound” exercises. E.g.
- Bench Presses – Chest, shoulder, arm (triceps)
- Overhead Presses – Shoulders, Arms (Triceps)
- Pull-ups / Rows – Back, Arms (Biceps)
- Squats – Legs, lower back
- Deadlifts – legs, back, shoulders
- Bar Dips – shoulder, chest, arm (triceps)
Why is sleep important
It is better to rest or sleep for 8-9 hours every day. Because people grow up in their sleep. Going to the gym only pumps the muscles but the muscles will grow when the body is at full rest.
By now you must have got some general idea. But how to adjust everything, that is, what method to use to gain weight is discussed briefly:
Two legs should be forward, one leg should be backward.
Eat as much as you can (at least 2500 calories) in the first two weeks. You don’t have to eat too much. But the protein should be enough. Eat something every 2 hours. And plenty of water with that.
You have to go to the gym and exercise very hard. More weight, less reps. Exercise 3 days a week (one day at a time). Keep each session between 60 minutes to 75 minutes. Because after that the body will get tired. Then if you continue to exercise, you will lose muscle. Eat two hours before the start of the gym and must eat again within an hour of the end. Rest as much as possible, sleep.
First day – chest, back and abdominal exercises.
Second day- legs and abdomen.
Third day – shoulders, arms, abdomen.
If you follow everything exactly for two weeks, you will gain at least one to two kilograms of weight. But after that, no matter how much you eat, your body will not be able to take it anymore because your anabolic hormones will return to normal level. Then the growth of the body will also decrease. So after that you have to go back, that is, you have to eat less next week. Eat like 1300-1500 calories. The food must be very clean. Eat relatively less fat and carbs.
This week’s gym sessions can be:
Session 1 – Chest, shoulders, triceps, abdomen
Session 2 – Legs, abdomen
Session 3 – Back, Biceps, Abdomen
Do 10 to 15 reps with very light weight. Do not put too much pressure on the body. Because you are eating less this week. This week will be just the body maintenance episode. In this phase, some water will come out of the body so it will become a little lighter. Weight loss will be followed by fatigue and constant tiredness. Don’t be disappointed. Because in the next two weeks, the body will start to swell again as a result of more food and hard exercise. As soon as food falls into the stomach, the body will suck like a sponge.
In this way, weight gain will increase by one or two kg every 3 weeks. Keep rehearsing it until you can say it with conviction and confidence. Suppose you need a weight of 60 kg, then increase it to 75 kg. Then by exercising another technique, the remaining 5 kg, most of which will be fat, will have to be shed.