As a rule, the reason for poor muscle mass is an accelerated metabolism. Therefore, changing the diet and current lifestyle will be necessary. In addition, it is essential to perform specific physical exercises for competent weight gain. This piece will discuss the best ways for men to pack some extra pounds.
How to gain weight for a man at home
Most often, representatives of the more vigorous sex prefer to gain body weight by eating unhealthy and highly fatty foods. However, this method will lead not only to the formation of fat folds but also to a significant deterioration in health.
Nutritionists recommend eating foods with high vitamins and other nutrients to gain weight competently without harming your body. But you will have to be patient because it will take quite a long time to get the first results.
Approximate diet for a week
During the day, you need to eat at least 4-5 times in equal portions. In addition, the interval between meals should be 2-3 hours. For breakfast, they eat foods with a high content of complex carbohydrates and protein.
We offer an approximate lunch plan for seven days:
- Monday – chicken breast, as well as stewed or steamed vegetables;
- Tuesday – mashed potatoes with baked veal;
- Wednesday – sea fish steak with rice;
- Thursday – boiled rice with vegetables and chicken;
- Friday – pasta with meat chop;
- Saturday – boiled chicken liver with buckwheat in water;
- Sunday – any low-fat fish baked together with vegetables.
Physical activity
For competent weight gain, it is to perform strength training, which converts fat into muscle tissue. If it is difficult to study independently at home, it is better to seek help from a professional trainer.
The most suitable exercises for men include the following:
- Deep squats with a load;
- Bench press;
- Deadlift;
- Push-ups and pull-ups;
- Bench press from a lying or standing position;
- Active twisting;
- Lifting dumbbells;
- Bending the arms on a unique Scott bench.
When drawing up a training plan, it is imperative to leave days for rest; otherwise, the muscles will not recover. Therefore, you can perform numerous exercises up to four times a week. In addition, you need to sleep a certain amount of time to make up for the time spent on physical activity.
