Nutrition Advice:
1.Boost Caloric Consumption: Take and Consume more calories than you expend, but eat nutrient-rich foods.
2.Prioritize Protein: Consume a minimum of 1.2-2.2 grams of protein per kg of body weight every day to fuel muscle growth. Quality sources are:
• Lean meats (chicken, beef, turkey)\
• Fish (salmon, tuna)
• Eggs
• Dairy (milk, cheese, Greek yogurt)
• Plant-based proteins (lentils, chickpeas, tofu, nuts)
3.Healthy Fats are Essential: Add healthy fats such as:
• Avocados
• Nuts (almonds, walnuts, cashews)
• Seeds (chia, flaxseeds, sunflower)
• Olive oil, coconut oil
4.Carbohydrates for Energy: Eat complex carbs to power workouts and add healthy weight:
• Nutrient-rich grains such as quinoa, oats, and brown rice
• Sweet potatoes
• Fruits and vegetables
5.Eat More Often: Have 5-6 smaller meals a day rather than 2-3 large meals.
6.Drink Caloric Drinks: Smoothies, shakes, and whole milk can boost calorie consumption.
7.Steer Clear of Junk Food: Although tempting, too much processed food can result in unhealthy fat gain.
Exercise Tips:
Strength Training: Emphasize resistance exercises such as weightlifting, squats, deadlifts, and push-ups to gain muscle mass.
Progressive Overload: Gradually load weights or resistance over time to challenge your muscles.
Limit Excessive Cardio: Some cardio is healthy for your heart, but excessive will burn calories essential for weight gain.
Rest and Recovery: Muscles grow when rested, so get 7-9 hours of quality sleep nightly.
Lifestyle Tips:
Stay Hydrated: Drink plenty of water but don't drink too much water prior to meals to fill up too early.
Manage Stress: Too much stress will squelch hunger, so practice relaxation exercises such as yoga or meditation.
Monitor Progress: Weight, muscle build, and improvements in strength should be monitored.
Be Consistent: Gaining weight does take time, so be patient and make changes where necessary.
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