Maintaining a healthy weight is challenging, especially if you have a high metabolism. A fast metabolism burns more calories at a faster rate than your peers (family/friends and others of your age). Unlike the average person, gaining weight seems more difficult for you if you have a fast metabolism. However, if you do a few changes in your daily routine then you can gain healthy weight even with your high metabolism and without eating junk foods and adding fat tissue to your body. Changes like eating a balancing diet full of protein, carbs, and healthy fats and doing compound exercises help you to gain weight easily. Maintaining a healthy weight and BMI (Body Mass Index) that is between 18.6 to 25 improves your overall health.
Metabolic rate or metabolism is a type of chemical reaction that helps to create and break energy from food. You can also say that it is the rate at which the body burns calories. There are several ways to burn calories like doing exercises, through daily physical activity, by increasing basal metabolic rate.
Metabolism is something that is often not controlled by a person as it is partly genetic. Other factors include body size and composition, diet, hormones, sex, drugs, and age that can affect your metabolism rate.
Nutritional deficiency is one of the major risks of being underweight. Your body depends up on energy and due to lack of energy, your body denied to get proper nourishment. Due to the lack of necessary nutrients in the body, it can cause severe side effects.
Nutritional deficiency in men can lead to weak bones, fertility issues, osteoporosis, and an increased risk of infections. On the other side, nutritional deficiency in females can lead to pregnancy issues, osteoporosis, at greater risk of dementia, and being more prone to fractures.
This is another major risk of being underweight. Many of you think that heart attack is associated with obese or overweight people but this is true. Due to lack of hemoglobin serum in the blood of underweight can lead to heart attack or other diseases related heart.
Due to lack of iron and protein present in the underweight body, it slows down the wound healing process. Nutrients like calcium iron and protein play an important role in repairing body tissues. Due to the lack of these nutrients, the recovery time increases.
Underweight kids under the age of three are suffering from delays in development. The brain needs the most nutrients to develop and due to lack of nutrients, it impacts the development of a child’s brain.
To gain weight and build muscles at the same time, there are some general things that you can do. For gaining weight, there is no significant difference between males and females except their calorie intake. Male should take up to 1100 – 1500 calories per day to gain weight while females need 750 – 1000 calories per day.
Consuming high energy or calorie-dense food helps you to maintain your calories or provide you more calories than its burns. Always remember that you should consume calories from healthy and micronutrient-rich whole foods rather than junk food. Avoid more filling foods or foods that are high in water content like cucumber, tomato, and other filling salad vegetables. No doubt that these foods are good for your body but they can make you feel full by keeping your calorie content low.
Increasing the consumption of smaller meals frequently is an effective way to surplus your calories intake. The problem in consuming fewer but large meals is difficult as a hard gainer, you may not have the appetite to eat large meals.
There are three types of micronutrients and that are fats, proteins, and carbohydrates. If you want to gain a healthy weight then these three micronutrients are best for you. Always make sure while making your meals that all the micronutrients are well balanced. Protein is best for building up muscles and provides amino acids to the muscle tissues. Protein also helps in repairing damaged tissues that are damaged during physical activity.
Both carbs and fats are equally beneficial for you, as they provide essential nutrients to your body for healthy weight gain. Consumption of carbohydrates provides you, the necessary amount of energy that you need for doing physical performance. Consume salmon, eggs, chicken breast, rice, nuts butter, red meat, full-fat milk, and potatoes for gaining weight.
Weight gainer supplements provide your body the required amount of surplus calories that you cannot get from your regular diet. Use herbal weight gainer rather than the synthetic one. Try our weight gainer supplement which is also known as lean mass gainer is high in protein and carbs content. With the regular use of lean mass gainer, you can reach your calorie goals and also improve lean muscle strength and tone. It prevents fatigue and gives relief from muscle cramps. Take the recommended dosage of lean mass gainer to boost up performance and energy levels.
Focus more on compound exercises to gain weight as these exercises involve multiple joints and muscle groups. A compound exercise helps to build more muscles and increase its strength. Deadlifts, squats, and bench presses are some examples of a compound exercises.
Lift heavy weight if you want to make your body stronger and bigger than before. To increase the growth of your muscle cells do 8-12 reps of heavy weight. Your body gets adopted quickly, when you start lifting more and more weight regularly. Lifting weights help you to gain weight even with high metabolism. But don’t make it harder in the first step, start gradually. Lift more weight if you feel comfortable but if you feel any kind of pain then stop doing it for some time.
Give challenge to yourself by increasing your workout intensity. Once the body gets adapted to the current intensity, increase your resistance, reps, volume and decrease your rest time between sets.
Make proper form while doing exercises to prevent yourself from getting injured. Improper form not only causes you serious injuries but also limits your weight gain. Do warm-ups and light stretch exercises before starting your workout session.
Tracking your progress is important because if you don’t track, you won’t know properly whether you are making weight gain or not. Tracking your progress might seem like a difficult task but you loved to track it when you start seeing your progress. In terms of tracking your nutrition, you need to track your daily calorie requirement to gain a healthy weight. On the other side, if you track your training, you should focus on both workouts and everything in between. Tracking your training will guide you to focus on your progressive overload and give you an idea of how much you can lift.
There are several conditions except for high metabolism that can cause unhealthy weight loss, including:
If you recently started losing weight without even trying then, you should consult your doctor to check out any serious medical condition.
There are several other strategies or tips to gain weight even faster and those are as follows.
1. Don’t drink water before your meals.
2. Eat more often. Add one additional meal or healthy snack to your diet.
3. Drink full-fat milk. Drinking whole milk helps you to get more high-quality protein and healthy calories.
4. Try Herbal weight gainer supplements. If you’re really struggling then you should try herbal weight gainer supplements for surplus your calories.
5. Use bigger plates. Large plates help you to eat more, whereas smaller plates automatically cause you to eat less.
6. Get quality sleep to increase muscle growth and decrease recovery time.
7. Eat calorie-dense and protein-rich food first and other colorful vegetables at last.
8. Quit or limit smoking.
It won’t be easy to gain weight if you don’t take proper rest and nutrition. Always remember, to gain weight you should give your body enough nutrition, rest and training. Recovery calls for enough sleep and light workouts that you do in your rest days.
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