Weight loss is one of the most commonly spoken topics in fitness. However, on the opposite end of the spectrum lies weight gain, an issue for many lean people who wish to gain more weight. Termed ‘hardgainers’ in the bodybuilding community, they are known to eat a lot but struggle to gain more weight. So here is the correct approach to gaining weight in a healthy manner.
Doing resistance training should be a priority for people who wish to lose weight, but even more so for someone who wants to put on weight. Resistance training can help in building strength and muscle mass, both which aid in gaining healthier weight. Cardio, something that is often thought to be restricted to people who want to lose weight, should also be incorporated as part of training. Though some powerlifters have been known to skip on cardiovascular exercise and pursue strength training throughout the week, the heart is the most vital muscle in the body. So doing light jogs or walking for 30-40 minutes should do the trick, according to Bodybuilding.
Proper nutrition plays a huge role in gaining weight. Many assume that eating a lot of food will do the trick, but when it comes to weight management, quality of food always has proven to be superior. A calorie deficit is loathed by many due to reduction of calories to lose weight; however, if one ensures enough fibre and protein in the diet which helps in satiety, the body can go through the weight loss without any additional cravings. Similarly when it comes to weight gain, eating at a calorie surplus with foods rich in nutrients is the key. Hardgainers may tend to overestimate the number of calories they consume, which is why it is essential to keep track of the amount of food being consumed.
Muscles grow when they are fed well. Though one can gain weight by staying at a caloric surplus and not training, it is not sustainable in the long run and detrimental for one’s health. Resistance training helps in developing strength and has many other health benefits that can translate to a better overall lifestyle. When first starting out, it is important to consult a nutritionist and a fitness trainer to ensure that no pitfalls occur in the way. Weight gain is an easy goal that also brings one build a healthy body and mind along the journey, when combined with the right food choices.