How to gain weight without getting fat?

Is it possible to gain weight or gain weight without increasing fat? It is entirely possible to gain weight without increasing fat.

In this crazy race for thinness, we often forget that some people would like to gain weight.

They would like to have a more imposing physique and thus compensate for a silhouette too thin for their taste or simply to get in shape.

gain weight

pixabay photo

We will give you some tips and suggestions on how to gain weight in a healthy way, without (too) much fat.

What you need to know to start controlling weight gain

To gain weight in a healthy way, you should aim for a dry mass, i.e., an increase in muscle.

In the world of sports, wanting to gain or gain weight is more generally known as "weight gain.

In this case, when we say "gain weight", we mean "gain muscle". This corresponds to gaining weight (or making certain parts of the body gain weight) without increasing fat.

Keep in mind that by aiming for an increase in dry mass (mainly muscle) your body will still be able to store a percentage of fat.

However, this percentage will be affected compared to body weight gain.

This is completely natural, since the body can only function with proteins and water, other nutrients are also needed, but in smaller proportions (lipids, carbohydrates, fibers, ...).

To increase your weight without having a shapeless fat mass, you will have two allies: sport and diet.

Practicing bodybuilding or muscle strengthening (softer than pure bodybuilding)

In this way, you will tone and shape one or certain parts of your body (arms, hindquarters, thighs, pectorals, etc.).

Water and lots of water

But be careful, get informed and ask a coach to prepare a program for you. Certain exercises or (cardio) machines can help you lose weight and muscle mass if you don't know how to use them to your advantage.

When you exercise to gain weight, you should drink a lot of water. Also remember to eat accordingly so as not to create a caloric deficit.

A calorie deficit is when you give your body fewer calories than it expends. In this case, the desired effect is weight loss, which is contrary to the desired weight gain.

Finally, the speed of your weight gain will depend on several factors, including your sports training (duration and intensity), recovery time (sleep, rest), your diet (healthy or industrial), the calorie consumption/energy expenditure ratio, your daily activities, your age, and finally the speed at which your metabolism processes food.

Content (Click to view)
  1. Water and lots of water
  • How can I eat to gain weight?
  • You may be interested:
  • How can I eat to gain weight?

    To increase your weight, you naturally need to eat more. You need to give your body more calories than it needs to function normally. To find out how much energy your body needs daily, calculate your basal metabolic rate.

    It is important to take care of the quality of what you eat, choosing balanced meals with much more protein. Choose healthy foods that are naturally rich and high in calories.

    As for fruits and vegetables, for example, they prefer steamed vegetables in large quantities.

    In particular, you can take these: avocados, bananas, grapes, cherries, mangos. Oil seeds are also recommended.

    They are seeds rich in fat (rape, peanut, sunflower, soybean, sesame, nut, almond or pecan). On the contrary, some fruits, such as pineapple, have negative calories, so their consumption must be reduced.

    Finally, it is strongly advised not to try to gain weight by eating exclusively and in large quantities industrial products (French fries, soft drinks, ...) or fast food.

    To do so would be to endanger your health. The consequences could be irreversible (cardiovascular problems, stretch marks, etc.). In fact, you will store bad fat (saturated, transformed) which, in addition, will be poorly distributed in your body.

    You may be interested:

    If you want to know other articles similar to How to gain weight without getting fat? you can visit the category Health.

    You may be interested in:

    Subir

    We use cookies to ensure that we give you the best experience on our website. If you continue to use this site, we will assume that you agree to it. You can also click Accept, to consent to the use of all cookies. Read More...