Are you sick and tired of being skinny and being seen as a wimp? The solution to that is of course to gain weight and to build muscles but it is not as easy as you think especially when you’ve suffered an injury or an illness.
Nonetheless, it does not mean that it’s impossible. There are ways on how you can do it effectively without risking or re-aggravating your injury.
Tip 1: Figure out the amount of calories you need to gain weight
The first thing that you should look into is the amount of calories you need to consume in order to gain weight and build muscles. Calories are energy and unconsumed energy can turn into fat and muscles. If you’re doing weight training, it is highly recommended to consume 3,000-3,500 calories per day or even more depending on the intensity of your training.
Tip 2: Do the calculations – compute for your BMI and RMR
You need to also pay attention to calculations such as BMI and RMR. BMI refers to the body mass index while RMR refers to resting metabolic rate.
Tip 3: Set up a program designed to rehabilitate and condition your body
Setting up a program that is designed to rehabilitate and condition your body is essential when you are training after an injury. Simple warm up exercises such as treadmills and jumping jacks can help you improve your health and prepare you for more intensive training.
Tip 4: Eat a balanced diet – three big meals a day and a couple of snacks
Eating a balanced diet while training is a must. Three big meals and a couple of snacks per day is a good rule of thumb you can adopt.
Tip 5: Focus on weight training, but do not overdo it
If you are to gain weight and build muscles, you need to focus on weight training. Start with light dumbbells and then increase the weight and intensity as you go deeper with your weight training program.
Tip 6: Know what to eat. Avoid trans/belly fat and go high on protein
You need to know the types of food that will do you good and those that is considered bad for your weight training regimen. Avoid belly fat and go high on body-building protein.
Tip 7: Drink lots of water, fruit juices and milk
Drinking plenty of water, fruit juices and milk is recommended when you’re aiming to gain weight and build muscles. Eight glasses a day is the norm but don’t limit yourself to that. If possible, shoot for 10 glasses a day.
Tip 8: Rest properly – at least eight hours a day of sleep
Proper rest is also imperative when you are training. Make sure to get your eight hours of sleep per day so that you’ll be able to restore your body’s condition and avoid re-aggravating your injury.
Tip 9: Avoid binges and overeating cycles – it will do more harm than good
One common mistake of those who are trying to gain weight is that they eat on binges and ride overeating cycles. To put it plain and frank, such practice will only lead to a worse condition.
Tip 10: See a doctor, a gym instructor or a physical therapist to help you out
You should not act as if you know everything. It is still important to consult the experts on the matter. It won’t hurt if you see a doctor, a gym instructor or a physical therapist to help you out.
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