How to Gain Weight? Most Recommended Methods of Weight Gain

How to Gain Weight? Most Recommended Methods of Weight Gain. How to gain weight without getting fat. If you want to gain weight with recommended methods in a scientific way, then this article is really helpful for you, all in one solution.
 
Q. Who Can Helpful with this Article?
Ans: Anyone Can Read this, Want to Gain Weight.
How Can I Gain Weight Quickly
 
How to gain weight, recommended methods of weight gain. If weight gain is your problem then this article is for you. 
The problem of desirable weight gain by underweight individuals is the other end of the problem of weight management. Some of the commonly used methods for weight gain are – 
 

1. Exercise and Diet

An increase in intensity and volume of exercise, especially, resistance training, (e. g. weight training) causes muscle hypertrophy (muscle gain). When combined with increased intake of diet, especially protein, it results in a healthy weight gain.
 

2. Protein and Amino Acid Supplements

An increase in the intake of protein above the RDA (0.8gm/kg body weight) helps to gain muscle mass. But excess protein intake has its own harmful implications. This issue has been elaborately discussed in the article: How much Protein you actually need every day. 
 
Read: How Can Overcome Your Weakness Through Workout 
 

3. Creatine Supplements 

Creatine monohydrate loading is popular among athletes. This results in an increase in body mass (1-2 kg) during a week. However, it is yet to be determined whether this increase in weight is due to increased lean muscle tissue or increased water retention. Moreover, prolonged intake of creatine causes overloading of kidneys by nitrogen worsening of allergy problems, disturbance of insulin functions, dehydration (Click here: Guidelines for Proper Hydration).
 

4. Anabolic Steroids

Through a very popular method among unscrupulous athletes to gain muscularity, it is fraught with many dangers. 

Some of the dangers of the use of steroids are – reductions in the high-density lipoprotein cholesterol (HDL), an increase in low-density lipoprotein (LDL) cholesterol, low testosterone production, and atrophy of the testes, liver damage, risk of cardiovascular disease, etc. 

With prolonged use of steroids, men develop women-like features and vice versa in voice, facial hair, breasts, etc.
 
Read: What are the Benefits of Yoga, Best Yoga Poses

Read: How much Protein Needs Per Day - Importance, Benefits know everything

Combining resistance training with an increase in total dietary calories will provide a safe, systematic, and sure way to weight gain. A slight increase in the protein intake above the RDA has been found to be very effective in gaining more lean muscle mass.

5. Exercise and Weight Control

Weight control as such is a complex phenomenon. The problem of overweight or underweight is not simply a calculation of daily food intake and energy expenditure.

Various studies have been undertaken and experiments carried out on different samples of people to ascertain the relationship between caloric intake and caloric expenditure. 

However, the results have not always been uniform. In our daily life also find many examples around us. Some of our friends refuse to lose weight despite their pitiably meager food intake while there are also the gifted ones who binge on every food they get and still maintain their enviably lean body frame.  
 
Read: World Best Guide to Start Your Exercise Journey

Read: 7 Best Neck and Shoulder Workout at Home, Best Neck Exercises
 
One explanation is given for this anomalous behavior of the human body is that genetic factors play a predominant role in the determination of our body composition. 

Another study suggests that the body maintains a certain size of fat cells. Beyond a limit, fat cell size cannot be reduced irrespective of the amount of food or duration of the exercise. The difference in resting metabolic rates (RMR) is also one of the factors that explain this anomaly. 

Between two individuals, there is always a difference in the amount of energy they actually derive and store from the food or in the amount of energy they need to maintain their weight. With equal food intake and an equal amount of exercise a person with higher RMR (who spends more energy) will gain less weight than a person with lower RMR (who spends less energy). 

However, things cannot be left upon genetics alone. There are certain definite ways in which exercise helps weight control – 

(i) Intense and prolonged exercise elevate metabolic rate for sometimes after exercise. This means that our body would spend more energy on the same activity even after exercise.

(ii) Exercise also increases the thermogenic effect of food eaten. This means that you would spend more energy processing the food.

(iii) Exercise increases lean body mass. Lean body mass includes muscles, bone, water. Muscles require more energy. This means that a more muscular man would burn more energy.
 

The Bottom Line:

 
Hey, guys hope you enjoy this post How to Gain Weight? Most Recommended Methods of Weight Gain? How to gain weight without exercise. I am sure it is helpful for you if you are a runner or either a common man. 

How to gain weight without getting fat. Everyone is gaining weight differently nowadays and now it is your choice which is better for you. 

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