Feeling like you’re stuck at a low weight and want more muscle? You’re not alone. Gaining weight isn’t just about eating more; it’s about eating smart and training right. Below you’ll find easy actions you can start today.
First step is to boost your daily calories. Aim for about 300‑500 extra calories beyond what you already eat. That extra fuel should come from nutrient‑rich foods, not just junk. Think nuts, peanut butter, whole‑grain breads, avocados, and dairy. A handful of almonds (about 23 pieces) adds roughly 160 calories and a good dose of healthy fats.
Protein is the building block for muscle. Try to hit at least 1.2‑1.5 grams of protein per kilogram of body weight each day. Simple sources include boiled eggs, Greek yogurt, paneer, lentils, and lean chicken. If you find it hard to meet the target, a protein shake mixed with milk can bridge the gap.
Don’t forget carbs. They refill your energy stores so you can lift heavier. Add oatmeal, brown rice, sweet potatoes, or whole‑wheat pasta to meals. A cup of cooked rice gives about 200 calories and fuels your workouts.
Healthy fats are calorie‑dense and help hormone production, which matters for muscle growth. Add a spoonful of olive oil to salads, drizzle ghee over veggies, or snack on cheese sticks.
Weight training signals your body to turn those extra calories into muscle instead of fat. Focus on compound moves like squats, deadlifts, bench presses, and rows. These exercises hit multiple muscles at once, giving you the best bang for your buck.
Start with three sessions a week. Keep the weight challenging – you should feel fatigue by the last two reps of each set. Aim for 3‑4 sets of 8‑12 reps. As you get stronger, add 5‑10% more weight each week.
Rest matters just as much as the lifts. Muscles grow while you sleep, so aim for 7‑9 hours of quality rest. Also allow 48 hours before training the same muscle group again.
Track progress. Write down the weight you lift, the number of reps, and how you feel after each workout. If you’re not adding weight after a few weeks, it’s time to adjust your calories or training volume.
Finally, stay consistent. Weight gain is a slow process; you might see 0.5‑1 kg per month. That’s normal and sustainable. Skip crash diets or extreme supplement stacks – they often lead to unwanted fat and health issues.
By pairing a calorie‑rich, protein‑focused diet with regular compound training, you’ll see steady, healthy weight gain. Keep the basics simple, stick to the plan, and celebrate every small win.
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