5 ways to gain muscle as quickly as possible

Are you the type of person that can eat whatever you want, your friends envy you and yet you don't feel good? If you want to have a higher weight as quickly as possible, say goodbye to healthy gaining in advance. Long-lasting results are achieved with regular exercise and a balanced diet. Well, regular means not only today, but for years, even whole life.

The fastest may not be the best

If you say that it is enough to eat more food (no matter what) to gain weight, you can easily be on the wrong path, because you will gain fat instead of muscle. The ectomorph (the type of body for which it the most difficult to gain weight) begins to store large amounts of carbohydrates in the abdomen, thus "getting a shape of a toilet spider." Legs and arms are slim, only the abdomen is sticking out. The vision of gaining weight can be tempting, but what do you achieve with it? Certainly not a durable lifestyle change.

You can gain weight systematically and healthily

The scale will not move upwards until you start exercising regularly and thinking about what you are eating. You may see the results of your efforts in a few years. It is a methodical work, as with everything that will bring you long-term satisfaction. No one has gotten rich overnight.

Here are five tips to help you gain weight and, in addition to being healthier, you will have healthy muscles, too. There are really a lot of ways to gain weight, so we chose some of the most interesting ones.

1. Eat more often, but wisely

The iron rule we learned in elementary school is that if you want to gain more weight, you need to take in more energy than you burn. What does this mean in practice? Eat 5 - 8 times a day as needed. Plant and animal proteins are a matter of course, but you can also have more carbohydrates, which are digested more slowly, so they have a low glycaemic index. You can make delicious breakfasts and dinners from protein-rich foods.

2. Do strength training

People who seek to gain weight are less recommended for fitness and endurance training, as these workouts are expected to burn more calories. If you want to do it anyway, give it just a few minutes at the beginning of the exercise. However, rather focus on strength training with your own weight or dumbbells. For starters, great basic exercises like squats, deadlifts or bench presses would be great.

3. Take protein drinks or gainer

Since you do not get enough protein from your diet, get proteins in powder form. Whey concentrates, caseins and gainers will be most useful for you. Divide the protein into 2-3 doses. Even better than protein is the gainer because you can get up to 850 calories more from it.

4. Make friends with healthy fats

Healthy fats or unsaturated fatty acids (Omega 3, 6,) should be an integral part of your diet. The blood vessels help keep them in good condition, but they also support the hormonal activity of the glands. Their proper function is crucial for building muscle mass.

5. Treat yourself to 150% of calories once every 5 days

Try the advice of the international triathlon champion Mauro Di Pasquale, who recommends taking a calorie bomb once every 5 days. Not in the form of unhealthy foods, but as healthy fats and proteins. For example, if you weigh 60 kg, multiply it by 35.6 to get the recommended calorie intake for weekdays - 2136. On the fifth day, you should increase your calories by 50% and thus take 3204 kcal.

Persist

Remember that nothing is unchangeable if you really desire change. Change your eating habits and exercise, but don't expect miracles coming in a month. Don't be put off by slow results, be patient and persistent. After all, just deciding to eat better is a big step for your health.