How To Gain Weight Organically

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When people think of weight gain, we often picture it as a result of dieting. It’s not quite that simple, though. Many factors affect how much weight you can put on in the long run, so it makes sense why many people avoid diets. I’ve been told to avoid any major changes that require me to cut back on my energy intake and limit carbs (or use them sparingly!), even if it means cutting some fat. But there are plenty of ways that eating enough protein alone can help with weight gain. Here is a little advice to share for anyone thinking about increasing their muscle mass without spending a dime:

1 – Eat more protein-rich foods

If your goal is protein and fat loss, you need to eat a lot of the latter. Fat and protein can be used together — they will both promote lean muscles. You don’t have to have a specific meal plan — just eat lots of grilled chicken. The best source of protein is seafood and lean meats like chicken, cheese, salmon, steak, and pork. Lean meat should also be high in fiber and have at least 10 grams of protein per 100 servings. Protein and fat make up only 20% of what’s called your daily calories, but the rest comes from complex carbohydrates, vitamins, protein-rich sources, and other nutrients.

2 – Add plenty of protein-rich vegetables to your meals

I’m not talking about spinach, broccoli, or cauliflower here. Most vegetables provide plenty of fiber and other nutrients, too. Just add them to the top of your veggies and greens, like lettuce, carrots, cabbage, bell peppers, and eggplant. For example, a salad topped with a few slices of romaine lettuce would become something similar to this:

3 – Make sure you get all of the essential amino acids

You can only obtain these by putting eggs, fish, and dairy products in the fridge overnight. If you skip this step, however, your body will give up all the amino acids and will not build protein. Get some of those nutrients in your body in the form of the breakfast spread on your toast. And remember, most things containing milk have calcium, which is key for gaining muscle if taken in moderation. These foods do a pretty good job of providing all of the necessary amino acids, and then a whole bunch of other nutrients. Eggs are a great source of choline — that’s what helps make your brain work better. As a bonus, just half an egg a day is a nice change. Some vegetables are just better than others, but a good diet is one sure way to boost your muscle mass. A couple of extra vegetables a week is usually worth the trouble.

4 – Try some resistance training

As mentioned above, resistance training is important in developing muscles through stress. Resistance training includes anything involving your body moving in different directions against gravity (like jumping onto a rock in a creek). I prefer using machines for a great workout on the weekends. They let you exercise a little bit longer than in a regular gym, which gets more blood flowing to your muscles. Plus, every time a machine moves forward, it feels like a huge victory over gravity, and you can easily tell if someone isn’t doing resistance training well.

5 – Exercise regularly!

When I first started using weights, I got a ton of pain with each set. That’s because my body wasn’t getting enough oxygen. I eventually got over that and I enjoy doing workouts again! Even if you feel like you have no motivation, just try some resistance with your weight. Do not underestimate the importance of resistance

building muscle and losing fat.

6 – Drink water!

This, of course, goes for whatever you’re drinking. Water will always make your stomach acidic and also keep your stomach full. When you drink lots of fluids each morning before going to class, make sure you hydrate yourself. One tablespoon of lemon water might be more than enough for an easy afternoon. Your body relies on water for plenty of things, including electrolytes. Hydration is critical in preventing fatigue, and it helps prevent muscular cramping.

7 – Eat lots and lots of protein

Protein also has lots of benefits for strength. There’s more to it than just being important for muscle growth, though. Research suggests that consuming protein-rich foods like poultry and beef could lead to some small reductions in the risk of Type 2 Diabetes and other metabolic diseases. So if you want to gain muscle without starving, look into including high-quality protein in your diet.

8 – Go online and see what the experts say about protein supplements

I’d never use those except for when I was tired or had a bad day. At the beginning of the pandemic, my doctor gave me a free trial of whey proteins. As soon as it arrived, I immediately jumped on it. On days when I ate a lot of protein before sports were played, I’d feel a bit sluggish and a little stiff. Once we entered the COVID age, however, I noticed that my legs never felt as sore as I thought they did. Whey has lots of advantages to offer for people who want to strengthen bones, but whey protein takes an active role to accomplish those goals and also increases endurance. After just three months of working out almost exclusively with whey protein, my legs didn’t feel terrible anymore, and I got back into running a few miles a day. Those three months also made me significantly less bloated. That, in turn, helped with my energy levels. As far as supplements go, whey protein is one of the best I’ve tried, especially when combined with creatine. Creatine is crucial to building muscles and helping maintain performance. Lastly, whey protein is great for athletes who are chasing their dreams.

9 – Increase protein intake gradually

This is one thing to be careful with when planning a strict keto plan. Most people assume they don’t need to increase protein intake dramatically right away, but this doesn’t have to be true. Increasing the amount of protein intake gradually over several weeks is great for boosting muscles and reducing inflammation in the body.

10 – Be mindful of carbs

The problem with carbs is that they don’t provide as many of the micronutrients required for healthy muscle growth. Sure, there are still some carbs you can eat at the grocery store. However, they aren’t the ones you need. Whole foods are packed with enough protein to boost your metabolism. We’ll discuss this further in another article, but you should know that carb-free drinks might not be something you’ll find in your local health food store (for instance, fruit juices and smoothies). Instead, buy items in bulk and add them to recipes. If you need something sweet, aim for fresh fruit instead of frozen.

11 – Start intermittent fasting

I had heard about Fasting, but hadn’t tried it until last year and kept trying to figure things out. This involves having periods of fasts each day at specific times of the day, which can include lunch, dinner, or during the middle of the next day. Intermittent fasting is beneficial for two main reasons: it prevents insulin spikes from damaging protein levels and prevents cravings. Another reason is that you won’t starve. My favorite way of learning how it works is by reading the entire book “The Power Of Positive Thinking.” It explains the science behind the practice, along with practical examples of making the switch (and you can buy a copy here if you’re interested in seeing this firsthand). Intermittent fasting is incredibly tough and isolating, but it works wonders for your health. No matter what happens — you’ll thank God for that!

12 – Do cardio

Okay, enough talk about cardio for now! Lots of studies suggest cardio can support muscle growth when done at moderate intensity. I recommend targeting somewhere between 40 and 70 minutes of mixed-intensity cardio a day, preferably running if possible. Studies also suggest that cardio doesn’t have to be hard or intense to be effective, though you’ll want to do it properly. Doing steady cardio isn’t going to be good for you unless you’re doing it by itself (or you’ll end up feeling exhausted). If you want to build muscle, consider investing in a stationary bike. I bought the Specialized Cyclist model myself and love it. It is a heavy, sturdy machine, but it gives me great confidence and gets me a good sweat on the joints. If you don’t have access to a fancy gym, buy a stationary bike, and jump on it! Or if you’ve got the space, invest in cross trainer muscles. Cross trainer muscles are specially designed for squatting and standing in place if you want to gain strength to support your butt and other lower abdominal muscles. You can choose from numerous models, which often cost around $200. I’ve found that Cross Trainer Fitness Plus is the best for my body type. It has a solid design and works well for runners, but it’s perfect for cyclists and gymnasts. I did a brief review of how to buy Cross Trainer Muscles, so you can check it out if you’re looking for recommendations, recommendations, and tutorials.

13 – Don’t miss out on resistance exercises

Let’s talk about resistance training once again. Resistance training is super important for muscle recovery, so you shouldn’t skip it. I started incorporating all kinds of resistance training into my fitness routine. In addition to doing light weights, I started