7 tips to Bulk up or gain weight.

7 tips to Bulk up or gain weight.

The basic trick to gain weight is that the calories consumed should be greater than the calories burnt per day.But that does not mean we hop on junk foods like Pizza,Burgers because they are high in calories.   
After all,health is most important. So here are 7 tips that will surely help you gain weight in a healthy manner.

1. Increase your carbohydrate intake.

How much? Well, it's very simple.Just find out your weight in kilograms and multiply it by 4.Now,these are roughly the amount of carbohydrates(in grams) that you should be consuming per day. Let's say my weight is 60 Kg. Now, if I want to increase my weight,I should be consuming 60*4 i.e. around 240 grams of carbohydrates per day.Now, when I say carbohydrates, I mean complex carbohydrates. 
Complex carbohydrates are basically whole grains.Now, you may also ask how to calculate the amount of carbohydrates that we are eating per day.  Well, there are a lot of free apps that will help you count your macros.You can download them. You can even google.You know google has an answer to almost everything. 
Also you can stuck to low fat dairy products like skimmed milk,yogurt,cottage cheese/paneer.Grains like wheat,rice,oats and lentils are good in carbs.
Also have more legumes.

2. Eat frequently. 

If you want to stay in calorie surplus,it is better to eat 5-6 times a day.No matter how much you try but it will be extremely difficult to stay in calorie surplus when eating just 3 meals.Also, our body has it's own capacity to absorb ,so we should not be overeating.So, eat every 3-4 hours. 
In this you can add small meals,add smoothies to your diet which are high in nutrients and easy to digest,have regular breakfasts and don't forget to eat nutrient rich foods.

3. Workout. 

Workout is extremely important when it comes to gaining weight.This is obviously because we want to gain muscle mass and not fat.It would be suggest you to go for weight training.When we do weight training our muscles break and after we provide them with proper nutrition they rebuild stronger.This is how you grow.
Focus on heavy weights .Heavy weight does not meant that you should pick up 20 kg dumbell on the very first day you . 
Keep your workout sessions rigorous but short.Let it not be more than 45 to 60 minutes.Also, you should focus too much on cardio training. 
Once or twice a week is more than enough.If you are that kind of person who does not like to go to a gym,you can do body weight training which is popularly known as calisthenics.If you can't spare any time for gym,in that case,try some home workouts. 

4. protein.
Now, as you will be working out,you will need a lot of protein.Keep it to twice your body weight.For instance, a 60 kg person should take 120 grams of protein daily to build muscle.


5.Supplements.

Well, the only supplement would be recommended you in this process is whey protein isolate.Specially,if you are a vegetarian.Have a scoop of whey protein powder with water,post workout.It will really maximize your muscle gains. Remember,post workout,whey protein should be taken with water and not milk even if you are trying to gain weight.This is because post workout you need fast recovery and milk will slow down it's absorption.Please DO NOT buy mass gainers. 


6. Sleep. 
Now that we have talked about nutrition and workout, the most important factor is sleep.You should know that body actually grows when we are sleeping.So, after all that effort that you have put in throughout the day,your body deserves at least 7-8 hours of sleep at night. 

7. Water. 
Water is very important,Because you are consuming too many calories throughout the day,drinking enough water (8-10 glasses) will help that food get absorbed easily.So Helthies! follow these 7 tips.