how to gain weight and muscles in 1 month

how to gain weight and muscles in 1 month

how to gain weight and muscles in 1 month
how to gain weight


In this article, we will discuss very important points about how to gain weight and muscles in 1 month.
For some people weight gain is as painful as weight loss for others, these opposites never collide however having low weight problems may be just as bad for your health as being fat. Since there is so much information about weight loss but how do you act to achieve the opposite. The basic principles are the same for losing and gaining extra weight.

Are you a hard gainer or just want to build up lean muscles check out these methods and let us know which methods work for you:

 Change your diet

You should do it for many obvious reasons, we need healthy food to build up a strong body, think productively can't sustain optimal health it's the fundamental part of our life since our body composition is 80 percent diet we should not ignore the crucial role of food in a weight gain struggle. An average person needs around 3400 calories to gain a pound weight, so, you need an extra 500 calories in a day if you want to put on extra weight.

When we say the food is important we don't mean any food you like don't set your weight gain on the enormous amount of pizza junk food and coke, of course, they'll help you gain weight but may damage your health too. you know that the muscles in your body are much more than fat but fat is a fast grower, so don't eat these junk foods.

how to gain weight and muscles in 1 month
how to build muscles

Here are some do's and don'ts about healthy eating

Eat more protein-rich foods, protein is the key for muscle building, it will help you gain muscle weight rather than fat. Mass is a  good sources of protein and red meat, poultry eggs, and whole grains salmon is high in calories and healthy fats yogurt is high in protein - enjoy your toast with butter jam peanut butter or honey however keep in mind that protein is also very nourishing so it can reduce your hunger and appetite significantly, don't fill your stomach with water before meals otherwise you won't be able to eat as much as you need.

Always carry a healthy snack don't be lazy and bring cheese and crackers or dried fruit to your office or in the movies olives and cheese are great when you want something fresh and new carry energy-dense snacks to fill your hunger, when you're out, diet on vegetables and fruits, choose them smartly though vegetables with calories are much better than watery ones, choose avocados, potatoes,sweet potatoes and corn fruits like bananas blueberries grapes and mangos, can give you calories and fiber.

how to gain weight and muscles in 1 month
proper diet meal

Change your eating habits this means eating more meals during the day instead of overeating once a day. Eat as much as you want but avoid feeling bloated and extra full for a hard gainer eating 5 to 6 times a day should enough remember to make your portions smaller and diverse, eat one small snack one hour before bed it will help you gain weight.

 To build your muscles now that you have healthy food as an essential element for gaining weight, you can start shaping your muscles, maintain a balanced mix of cardio weight training and flexibility exercises every day.

The basis of your training should consist of squats, deadlifts, presses and push-ups, these trained multiple muscles and are familiar to all if you see the progress in weight gain in a week or two feel free to add in other exercises.

Cardio strengthens your heart and burns chubby belly fat at first you will notice a major weight loss but don't freak out it's just your training burns fat in your body when the main amount of fat is gone your muscles will shape up and you'll start getting proper weight so don't forget to eat before and after your workout. Set your weight goal with the help of your physician, the aim of weight gain must differ for men and women so don't try to put up with your friend standards when in the gym, talk to a personal trainer and create a proper training program that will help you reach your goals faster, the instructor will guide you through specific exercises or routines that can help you add weight.
 But remember that everything needs time don't burn yourself out in the gym, it won't do any good to your health, muscles can't grow if you train them every day with lots of exercises, so be moderate
 and take proper rest and stay motivated to your whole plan to gain weight, starts in your head, yes it does as soon as this thought was planted, it grows and develops to become a reality and put to you into action,

 so, please don't underestimate the power of an idea, be strongly committed to what you started and remember why you did it.
We advise and track your success, make a food and workout journal to see where you started and where you need to get, you can download an app that will help you to keep track of your accomplishments, the internet is filled with different downloadable forms of eating routine plans or workout tables, find a way that suits you the most and use it.

how to gain weight and muscles in 1 month
complex carbs


Remember that gaining weight takes time but as soon as you achieve your goal don't stop, organize your diet and training program to keep the weight on a set point, you've done an incredible job in healthy eating and tough training, so we believe nothing is impossible for you now.

Thank you so much guys for reading this article of mehtajifitness.

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