How to eat to gain weight. How to quickly and permanently gain weight for a guy if you are naturally thin

First: Increase your total caloric intake from 500 to 1000 calories per day. The amount of calories your body needs depends directly on your activity, both physical and mental, lifestyle, weight, gender, etc., but as a rule, an additional 500 calories per day provides an increase of 0.5 kg of weight every week. If anyone doesn’t know where you can see the calorie content of a product, I’ll explain: calories are indicated on almost every product package. If they are not there, google them.

Second: To gain weight quickly, eat more often. Try to eat five to six times a day, that's two to three snacks in addition to your three regular meals.

Third: Increase your protein intake, namely meat, seafood, dairy products and nuts. Additionally, you can add protein shakes to your diet. For example, you will get 300 calorie cocktails if you mix: one banana, 1 tablespoon of peanut butter, a glass of milk and a few ice cubes, you can add honey if you want to sweeten the cocktail.

Fourth: Drink milk three to four times a day, no less. Milk is an excellent food for weight gain, especially if you drink it regularly.

Fifth: Eat the right foods. Include slow-release carbohydrates in your weight-gain diet, such carbohydrates include pasta, rice and bread.

Sixth: Saturated fat. They are found in fish, nuts, avocados and olive oil.

Seventh: Find out how much per week you need to maintain your weight and eat 1000 calories more than you need to maintain weight, and you will gradually gain weight.

Eighth: during the day, have two or three snacks, in general, roughly speaking, you constantly need to chew something.

Ninth: in the evening when you watch TV, at this time you eat something: drink tea, or chew chips, crackers. If you want to gain weight, this is all nonsense, it will not help you, it is better to eat peanuts, walnuts, dried fruits and wash everything down with milk.

If you read these nine points and think: Well, of course, it’s easy for you to talk about all sorts of avocados, nut butters, drink milk all the time, but I, damn it, don’t even have enough money for travel. In this case, I will recommend that you eat at least pasta, bread, eggs more often, they are not that expensive, and you should also not forget that the desire to gain weight after a year and a half can turn into a desire to lose weight. It is important that if you experience sudden weight loss, consult your doctor.

How to gain weight for a girl at home? how to prepare protein at home?

We take eggs, we take milk, we take honey and now we mix it all together and we will have protein for gaining weight. The most important rule is that there is such a disease - salmonellosis, it usually occurs when you don’t wash eggs, many people believe that you can’t drink raw eggs because you can get salmonella, but I assure you that salmonellosis is located precisely on the shell of the egg. In order to remove all this, you need to wash the eggs well in hot water. We carefully wash the eggs so that nothing gets into our cocktail.
Each egg contains about 5g of protein, to make a portion of protein for weight gain of about 20 grams, you need 4 eggs, I make it from two eggs, that is, 10g. We take a blender, break eggs into it, someone may say that yolks are not allowed, but if you are working on muscle mass and weight, then the additional calories and large amounts of fat contained in the yolks will not hurt you at all, there will be nothing terrible. We take milk with a fat content of 2-3%, not fat milk, kefir is colored water, I think so, there are no nutrients there, you will pay money for the water. Pour 400 liters of milk, take honey and add about a teaspoon.
What we get is not pure protein for weight gain, but a gainer. Because honey contains carbohydrates, fast carbohydrates, eggs are fats, proteins, and milk is also mostly proteins.
Now we are whipping up our cocktail, if you add more lecithin to this drink, that is, at the pharmacy you can buy lecithin in granules, and add a tablespoon, it will be even better. Lycetin is a phosphorolipid, it is very beneficial for the body, and it doesn’t matter if you are gaining weight or want to lose weight. Lycetin is very important. But if you are working on relief, such a drink will not suit you, because this is a gainer, and gainers are usually not used for cutting.
Our cocktail for weight gain is all ready, make about three of these drinks a day, between meals, be sure to consume it, just like the protein that you can buy at a sports nutrition store.

Cocktail for weight gain at home

Millions of people suffer from excess weight and no less suffer from underweight. The key question that the latter ask themselves is what is better to eat in order to To gain weight? There is an opinion that in order to increase body weight you need to consume much more food than usual. Others believe that, on the contrary, one should abstain.

Both the first and the second are right and wrong at the same time. In pursuit of kilograms, people consume everything and absolutely in vain. It all depends not on the amount of food consumed, but on certain elements in the diet.

Some foods contain substances that will only lead to an increase in the level of obesity; at first it may seem that this increases the volume of muscle mass, but this is far from the case.

Factors of underweight

At the very beginning, you need to analyze reasons for being underweight. There are several of them, you can distribute them like this:

1. Genetic predisposition. If the relatives are asthenic, then the person’s body is likely to have a thin physique.
2. Thyroid dysfunction, the main reason. It is necessary to consult an endocrinologist.
3. Disorders in the digestive system. She is one of the main reasons. This article will discuss precisely this reason. She is the key
4. Diseases. They need to be treated; without doing this, a person risks becoming dystrophic. This is a great danger to the body. Sometimes delay can lead to death if a person has contracted an infection or has cancer.
5. Aging, although it is a significant factor, has little effect on total body weight.

What else should you not eat?

In pursuit of weight gain, people often do stupid things. Consuming everything and often through force. In order not to harm your body, you need to know which products are better do not use to increase your weight level. Their consumption should be minimized:

1. Fruits. As strange as it may seem, this is how it is. Eating fruit leads to increased levels of antioxidants. Fruits have a high level of water, which will settle in the stomach, and are also high in calories. This is fraught with obesity.
2. White fish. It has protein but almost no calories, so it won't help you gain weight. Such fish is much more suitable for a diet when you need to avoid taking large amounts of carbohydrates.
3. Low-fat yogurt. It will not help, it only contains from 50 to 100 kilocalories per 100g, and this is very, very little. There is no benefit from it other than taste.
4. Bread. Its consumption must be reduced, because a piece of bread contains no more than 80 calories, which is quite small. To get them in the right quantity, you need to eat at least a loaf of white bread a day, which is quite difficult to do.

Fifteen foods to gain weight

What do you need to know to gain new pounds and get a strong and healthy body? There are a number of foods that are rich in calories and which will definitely help solve the problems of lack of body weight.

You need to consume food with a large calorie surplus, in amounts from 200 kcal, but preferably the more the better. Such food takes up little space in the stomach and is easier to eat.

You need to consume up to 3000 calories daily. These products should be given initial preference:

• Salmon fish. This is a rich source of vitamins, fatty acids, an excellent food for gaining new kilograms.

• Dried fruits. They have a large volume of calories and help solve the problem of excess water in the body. Dried fruits have 10 times more nutrients than fresh ones and can be baked into pies and eaten as a quick breakfast or lunch.
• Butter. An extremely healthy product with a high calorie content, coupled with simple bread has greater benefits than simply consuming dry bread.
• Eggs. They contain zinc, thiamine, phosphorus, calcium and many other useful elements. You can use them several times a day.
• Cottage cheese. It, unlike yogurt, contains twice as many useful elements. The product is simply ideal for solving weight problems. Mixed with peanut butter baked in croissants, it provides up to 500 kcal.
• High carb shakes. As a rule, homemade. How to make this mixture: three liters of milk, two mugs of powdered milk and 50 grams of protein. You can put ice cream for better taste. Then mix thoroughly with a mixer and put in the refrigerator to cool. Use after main meals as a supplement.
• Nuts. Extremely useful, suppress excess water. Almonds, peanuts, walnuts are perfect for a nutritious menu.
• Avocado. Expensive, but very useful plant. Can be eaten with plums and raisins. This combination of products contains up to 800 calories per serving, as well as many important microelements and vitamins.
• Jerky. It is useful for the growth of muscle mass; it contains not only protein, but also a huge variety of substances that accompany muscle growth.
• Omelet with additives. High-calorie foods that interact well with proteins. It is better to eat in the morning, at least for lunch.
• Salad with olive oil. Vegetables by themselves are not particularly beneficial, but if you mix them with vegetable oil, a mixture is formed that helps increase the growth of the body.
• Chocolate. But you shouldn’t overuse it either, as it contains a lot of sugar. No more than 100 gr. per day.
• Candies. First of all, “Bird's milk”, they contain a large number of useful elements.
• Salo. The highest calorie product reaches up to 900. But consuming large amounts of fat puts a greater burden on digestion. You need to eat no more than 100 grams of it per day.
• Pork and smoked sausages. It is advisable to eat raw smoked product.
• Cheeses. Hard and soft varieties. You should not eat processed cheese, as it contains many artificial additives and flavors.

More about dietary mistakes

In order for your diet to help you gain weight, you need a list of foods to consume along with high-calorie foods not worth it. Consumption may negate efforts to increase your body weight:

• Eat more protein for breakfast. The fact is that blood sugar levels drop at night, so in the morning carbohydrates go directly to belly fat, rather than muscle mass.
• Consume carbohydrates after sports training. Avoid eating fruit or drinking energy drinks after physical exertion. This kills your appetite for long hours. It's better to go straight away and eat normal food.
• Refusal of proteins. Many people consider them to be steroids, but in fact they do no harm. Proteins have a positive effect on the growth of muscle mass, provide the necessary boost for training and quickly replenish protein reserves.
• Three meals a day. Doctors believe that eating 3 times a day will not lead to anything good. It is best to divide the daily diet into 5-6 meals.

About food and nerves

It is very important to know that disorders of the nervous system can nullify all attempts to improve the situation for the better. The fight against obesity and underweight is often related to the nature of people:

• Cholerics. Too active, it is very difficult for such people to gain weight. They are very impulsive and irritable, neglecting nutrition. Thin people are more common among choleric people.
• Melancholic people. They are also predisposed to thinness, but due to a weak nervous system. They often become depressed and dependent on external factors.
• Sanguines. As a rule, they are more inclined towards a strong body and only illness can prevent them.
• Phlegmatic people. They are located more towards fullness, the nerves are balanced, and in physiology there is often a slowdown in metabolism.

But you shouldn’t think that your characteristic type determines everything. A person must ask himself a simple question, what should he eat to gain weight, and find answers to it. Everyone has the power to overcome their weaknesses and do what is best for themselves.

Video: products for weight gain

Not everyone dreams of losing weight and exhausts themselves with diets. Many people, on the contrary, dream of gaining weight, gaining weight in order to get rid of thinness and acquire an attractive shape. If all your attempts in this direction have failed, you need, first of all, to analyze the causes of the problem of thinness. Therefore, before you start using various weight gain techniques, go to the doctor.

It is necessary to exclude diseases of diabetes mellitus, gallbladder, and thyroid gland. Very often, the cause of thinness can be a disturbed metabolism. In these cases, your doctor will help you bring your weight back to normal.

If everything is in order with your health, you can get rid of thinness using simple proven methods. And that’s why I’ll tell you right now about how you need to eat right in order to get better quickly.

What to do to gain weight?

First, determine whether you really need to gain some weight. Perhaps by nature, you have an absolutely normal weight. Maybe the problem is far-fetched? To figure this out, calculate how many kilograms you need to gain.

To do this, calculate your normal weight. There is a very simple way to do this: Measure your height in centimeters. Now subtract 100 from the resulting figure.

Various weight gain methods will help you gain weight quickly. Almost all of them are based on increasing calorie intake. The general principle of these methods is that body weight is in balance with diet and calorie intake. By increasing calories, we increase body weight, and vice versa. Therefore, to solve the problem of thinness, you should reconsider your diet and eating habits.

If you previously ate meals 3 times a day, you need to switch to 4-5 meals a day, keeping the same interval between meals. For example, bodybuilders eat 7 to 8 times a day.

By the way, it would be useful to use sports nutrition consisting of proteins and gainers in your diet. They will serve as a source of additional energy, especially if you play sports. With the help of such nutrition, you will compensate for the energy expended and restore muscle tissue.

To eat healthy, make your diet varied. Eat foods rich in proteins every day. This could be legumes, eggs, chicken, beef, soy products. They are important for building muscle mass. Be sure to drink whole milk, eat fermented milk products, cottage cheese, sour cream, cheese, and heavy cream. These foods are not only high in calories, but also have great nutritional value.

It is very useful to cook porridge: buckwheat, rice, oatmeal. You can also drink tea, coffee with cream and sugar.

For better absorption of food and to prevent constipation, be sure to eat fresh greens, vegetables and fruits. As a “snack”, eat grapes, apples, bananas, oranges.

If you need to gain weight quickly, choose dairy products with a high fat content. You can eat eggs every day, but no more than 2 eggs per day. It is better to cook them soft-boiled.

Lightly salted fatty herring with onions and fresh garlic will also help build muscle.

Regulate the combination of proteins and fats in your diet. This way you can adjust the structure of your body.

Sample menu for the day

I offer you a sample menu for one day, “for those who want to gain weight”:

First breakfast:

A plate of oatmeal cooked in milk, an omelette made from 2 chicken eggs, or just soft-boiled. You can wash them down with concentrated protein dissolved in 0.5 liters of milk.

Lunch:

A sandwich of white bread with a piece of salmon or herring. You can wash it down with a portion of gainer.

Dinner:

300 g of stewed or boiled veal, chicken or turkey. As a side dish, you can cook a portion of durum pasta, eat a plate of rice with butter or mashed potatoes. Plus, a plate of salad from any vegetables with parsley and dill is a must.

Afternoon snack:

A sandwich with fish or a piece of beef. You can eat a portion of cottage cheese with sour cream. Wash it down with any juice.

Dinner:

Take a portion of ocean fish with a side dish. Let it be a salad of vegetables or fruits.

If you have no appetite, you need to intensely load yourself. Go in for sports, sign up for a gym, swimming pool. Alternatively, take a walk or go to the park by bike. Very often, appetite disappears due to worries, stress, and fatigue.

If this is the reason, fill your life with positive emotions, make new acquaintances, go on visits, to parties. Try to get enough sleep and avoid stimulants - alcohol, coffee, tobacco.

Try to eat right, follow the recommendations, and most importantly, do not take any pills to gain weight. They will bring nothing but harm. And when your diet, diet, and mental state return to normal, thinness will disappear. Get well soon and stay healthy!

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Thin people and athletes are wondering what to do to increase their size. But here it is important to understand that a person does not strive to become fat, but rather to gain weight. Therefore, the topic of the article means increasing muscles and creating an athletic body.

Every athlete should know what to eat in order to, or rather, what is right in this case.

Nutrition and regime for weight gain

To the question: what do you need to eat to gain weight, the obvious answer is: Eat everything and more, the main thing is to gain calories! But that's not true. Thus, you can upset your stomach, get poisoned if you get your hands on bad foods, get an excess of vitamins and the unpleasant consequences of this, and much more. But chips or even borscht will not help achieve results.

It is very important to follow proper nutrition conditions. You need to plan your diet and eat every 2-3 hours, 6-7 times / day. Food should contain proteins and carbohydrates. As they taught in school, breakfast, lunch and dinner should be on schedule. The first meal is an hour after getting up, lunch a few hours later, do not forget about afternoon snack and dinner 4 hours before bedtime.

The snack should also not be dry, but something more healthy and containing vitamins:

• dried fruits;
• milk;
• nuts;
• fruits;
• salads.

Depending on the desired result, you need to correctly calculate the daily amount of calories consumed and physical activity. In this regard, you need to consult with a specialist, doctor, nutritionist, or at least a trainer. The presence of the latter when gaining weight is desirable. Because you can’t get beautiful muscles without physical activity.

As for the general regime, training should be at least 3 times a week, and include strength and cardio exercises. The latter should be reduced, but not completely ignored, because this is the key to a healthy heart. Increasing muscle mass puts a lot of stress on the cardiovascular system, and if the main engine of our body is not trained, serious complications can arise. To build muscle, you need breaks between workouts. To allow the body to recover.

One of the main conditions is a large amount of sleep, on average 8 hours. It is also recommended to reduce the load on the nervous system and reduce physical activity throughout the day; you should not overexert yourself at work or be nervous.

What should a man eat to gain weight?

So what should be the products for weight gain? The first thing to do is throw away the scales and stop chasing the indicators. You can monitor the result in the mirror. So that it doesn’t turn out that out of 5 kilos gained, 4 are fat. You should chase proteins and carbohydrates.

Protein is the basis of everything; muscle mass is made up of it. With intense exercise, the body must receive a sufficient amount of this substance. It is recommended to consume 2-4 g of protein per 1 kg. weight. If a person weighs 80 kg, then he should eat at least 160 g of protein per day; a lot of it comes from meat and dairy products.

• beef;
• pork;
• cottage cheese;
• fish;
• eggs;
• legumes;

Carbohydrates are the most controversial substances regarding their usefulness, but they help proteins to be absorbed and are a huge source of energy. There are different carbohydrates. They are found in fast foods and sweets, and these are not foods that will bring much benefit to the body.

An athlete needs substances found in cereals and vegetables. It is recommended to consume them at a dose of 3 g / 1 kg. weight. And try to do this shortly before and after playing sports.

• pasta;
• oatmeal;
• asparagus;
• apples;
• zucchini;
• tomatoes.

There should be more calories than you actually burn. But you shouldn’t overdo it either. In order to find out how much the body will need during this period, add another 400 to the number of calories needed for life. This is what the daily norm will look like during the period of weight gain. For example, for 80 kg during training 3 rubles. per week, you will need about 3,000 calories.

Vitamins and supplements will also come in handy. If the athlete has not had lunch or just after training, you can drink a protein shake.

Some useful additives include:

• vitamin C;
• vitamin E;
• calcium;

And that the most necessary thing for human life is water. You should drink a lot of it and at every opportunity. The day begins and ends with her. Preferably plain water, not tea, coffee, juice. Be sure to have a bottle of this elixir of life during training.

The only “but” is that after exercise you should not rush into it, but drink in small sips, so as not to harm the cardiovascular system.

A list of rules of behavior during weight gain in order to achieve your goal, but at the same time not to become fat.

1. Improper nutrition slows down the process of increasing volumes.
2. To increase the amount of calories, double the usual portion.
3. Use cutlery.
4. Get rid of scales and not set bars in the form of numbers.
5. Don’t forget to eat, remember every 3 hours.
6. Don't ignore the feeling of hunger. It is better if the body does not use its resources.
7. Use supplements (carbohydrates)/workouts.
8. Correctly for the day and plan meals.
9. Exercise. In addition to strength training, moderate cardio loads are needed during training.
10. Eat high-calorie foods that contain a lot of protein and proper carbohydrates.
11. Watch your diet. Do not abuse sweets, exclude fast food from your diet.

Conclusions

The listed rules and food products will help you solve the question: what should you eat to gain weight at home without harm to your health and beauty. You should always remember to eat large portions and consume calories accordingly.

A huge layer of fat puts a lot of stress on the heart. Don’t think that weight gain means uncontrollably eating everything. First of all, this is proper nutrition! Don't forget about this and the desired result will not keep you waiting.

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If for a woman the issue of weight gain is usually not relevant, then for a man, especially for young guys and teenagers, it turns into a real problem. It happens that no matter how much a young man eats, his weight does not increase. All sorts of tests have already been taken, and various methods of nutrition and physical activity have been tried, but the question of how to gain weight quickly remains open.

The main mistake is not understanding that when gaining weight you need to adhere to a certain system: you need to adapt it to yourself and strictly follow it. In this case, success is almost guaranteed, and you can gain the desired weight in a short time. After all, a good figure makes a man sexually attractive, slim and fit. And against the backdrop of all the favorable changes in appearance, the man also becomes more self-confident. Ultimately, success comes to him in personal relationships, his career succeeds, and all areas of his life improve.

The main rule is that you should not just pull out some individual recommendations and try to implement them separately, but follow the entire system at once.

More water. Strange as it may sound, drinking plenty of water has a beneficial effect on weight gain. But this means water, and not cola, juices, coffee and other drinks. The fact is that water is the initial and necessary condition for the health of the body. It is what cleanses the blood and helps it quickly transport micronutrients to all cells of the body.

Make your diet more calorie dense. Without increasing your caloric intake, you will not be able to gain weight. In order to correctly calculate the daily caloric intake, you need to use a special table and use it to calculate the optimal indicator suitable for your weight. Then add another 300-500 kcal to this result. The resulting figure is the daily calorie content of your new diet.

If you gained weight for a while and then slowed down, add another 300-500 kcal again. And this is what you need to do every time you notice that you have stopped gaining weight. Soon you will be able to reach your ideal caloric intake, which will provide your body with a stable gain of muscle and fat mass.

Advice: in order for weight to increase, it is necessary that the energy input in the form of products always exceeds the body’s immediate needs for this.

Fractional meals. With such a high calorie content of foods, it will be impossible to eat it all in 1-2 times. You should divide your entire daily diet into 3 main portions - breakfast, lunch and dinner, and still leave room for several snacks between them. This will help the body to be constantly busy digesting food, which has a positive effect on weight gain. In addition, with regular nutrition, digestion will improve, which will also have a great impact on the final goal of a beautiful figure. To quickly gain weight for a skinny guy, the condition of fractional nutrition must be observed.

Be sure to exercise along with gaining weight. Physical activity will help pump up muscles in those places where it is needed. If you simply eat high-calorie foods and exercise little, then instead of a muscular, beautiful body, you can get a fat barrel. This is most likely not the goal of anyone who wants to gain weight. Be sure to visit the gym, choose the optimal training system and gain weight wisely. This is doubly important if a teenager needs to gain weight quickly

It is important that the percentage of muscle exceeds the percentage of body fat. This is the only way to get the perfect body. But do not forget to take a break from classes periodically. The ideal schedule is classes every other day, at least three times a week. On days when the body takes a break from the gym, muscle mass increases especially quickly.

Control your weight. Buy a scale and weigh yourself regularly. Record your results in a diary, carefully monitor how much you add per week, per month. This way you can understand which foods and measures help you gain weight best.

Need more sleep. Sleep is an important condition for maintaining the body normally. It restores the body and keeps it in working order. Without normal sleep, it is difficult to talk about the normal functioning of the body. Therefore, you should ideally sleep eight to nine hours every day.

Make it a habit to regularly shop for groceries. Don’t let it happen that you come home from training and the refrigerator is like a ball.

Prepare lunch and dinner daily and in advance. This will help you plan your time more rationally and stay in the right shape while continuing to gain weight.

There is no need to be sophisticated in preparing some complex dishes, unless, of course, you are a professional cook. You can calmly and harmoniously gain weight by eating ordinary, uncomplicated foods. And you can cook simple but tasty dishes from them. The same scrambled eggs, porridge, soups and pasta have not yet been canceled.

If you go to school/work/to the gym, take food with you. Don't skip meals. Regularity is very important when it comes to weight gain. Get plastic containers and pack lunch in them for work. And you can take a shaker with a protein shake to the gym. Drinking immediately after training, it will properly close the carbohydrate window.

In order to increase your appetite, you can take dietary supplements. For example, brewer's yeast.

Nutrition

Let's figure out exactly how to eat right to gain weight. Basic Rules:

It is not recommended to take a break for more than three hours between meals. Eating more often is possible.

Breakfast is a must. You can have a full breakfast 20 minutes after waking up. Porridge, scrambled eggs, sandwiches - such food should become a daily morning ritual.

Products such as nuts, dried fruits, candied fruits and a mixture of all this, as well as sandwiches, are ideal for snacks. It is better to drink it with milk, it promotes weight gain. Natural yogurt and full-fat cottage cheese are also good snacks. Start drinking protein shakes - they are not only healthy, but also contribute to weight gain. You could even say this is a kind of sports nutrition for thin people.

Don't forget to eat immediately after your workouts. During sports activities, a lot of calories are burned and muscle volume decreases, so it is imperative to restore losses - within 30 minutes to 2 hours after exercise, eating is required. And it is important that the dishes contain more carbohydrates and protein.

What to eat to gain weight

Pasta. A great option for gaining weight. Spaghetti and pasta are nutritious and high in calories. They are tasty and filling. And there are a huge number of options for dishes with pasta.

Protein food, as a building material for all muscles and cells, should be present in the diet daily. Chicken meat, nuts, milk, eggs and fish are especially useful. This type of nutrition will help you quickly gain weight and strength.

Milk. With its help you can quickly gain weight at home.

Nuts. Load up on peanuts, hazelnuts and walnuts.

Olive oil. Provides the body with essential microelements and substances. You can fry it or add it to salads, make various sauces and dressings. One tablespoon of olive oil contains 100 kcal.

Sport

When gaining weight, exercise is mandatory. It is not enough to gain weight, it is also important that this weight is properly distributed in the body. What's the point of gaining weight if fat is deposited on your stomach and waist, and you turn from a skinny wimp into a fat wimp. Therefore, the gym is a must. Build muscle mass and you will soon notice the first positive signs that your figure is becoming more powerful, stronger and more expressive. Gaining weight and pumping up is quite possible.

Start small. Take light weights, there is no need to risk your health and immediately rush to heavy equipment and serious loads. The body needs to be accustomed gradually - it will categorically disagree with an approach that is too fast and harsh. All this can result in severe pain, torn ligaments and other “delights” of overload. As your weight increases, your loads will also increase.

With your trainer, choose a set of exercises that will evenly pump all the muscles of the body. Don't focus just on your pecs or just your legs. This will make the figure skewed. But be sure to consult with a coach; do not take risks on such an important issue on your own.

Squats as a form of exercise are a must for gaining weight. The fact is that when performing them, all the muscles of the body are involved, especially if it is a squat with weights.

No need to do cardio. Cardio will not help you gain weight. Focus on strength training.

Rest between workouts.