Accelerated metabolism.

Accelerated metabolism.

Accelerated metabolism.

Accelerated metabolism: how to gain weight if your metabolism is elevated.

Skinny guys often say they eat everything they can get their hands on, but they can’t put on any weight. They blame it on their fast metabolism. The truth is that they just don’t eat enough. Otherwise, they wouldn’t be skinny.

This article will tell you what you need to do to gain weight if you have an accelerated metabolism.

Count calories if you have an elevated metabolism.

People tend to underestimate how much they eat. Read labels, use a kitchen scale, and count how many calories you consume in a day. If you want to gain weight, you should consume 40 kcal for every kilogram of your body weight.

Take your height in cm and subtract 100. This will be the minimum weight to aim for. Ideally, your goal is to increase your weight by at least 1 kg over the resulting number. That is: 170 cm — minimum weight of 70 kg, 175 — 75 kg, 180 cm — 80 kg and so on.

Eat every three hours.

So, you need to consume 40 kcal for each of your kilograms of weight. If you weigh 65 kg, you should get 2600 kcal per day. If your professional activity involves physical labor, you need to eat even more.

Breakfast is an omelet with vegetables, cottage cheese or smoothies. You should eat breakfast within the first hour after waking up.

Lunch and dinner. While making breakfast, prepare 2 more servings of food. You will eat one at lunch at work or school, the other when you return home.

Snack — mixed nuts, fruit, dried fruit, yogurt, cottage cheese, boiled eggs, sandwiches, milk or protein shake.

After the workout — a shake of powdered protein, oatmeal, fruit and milk, because a lot of calories are consumed during physical activity.

Eat high-calorie foods.

100g of raw rice is 380 calories, 100g of spinach is only 25 calories. Gaining your calorie allowance is easier if you eat high-calorie foods.

The best options are:

Pasta. 100g of pasta is still the same 380 calories, but 100g of pasta is easier to eat than 100g of rice. Pasta made from whole wheat flour is healthier but takes longer to digest. So eat regular pasta.

Whole milk. If you are not afraid of adding some fat, drink 3 liters of milk in addition to your basic diet. Some people gain 25 pounds in a year by drinking 3 liters of milk in a day and doing barbell squats 3 times a week.

Nuts and nut pastes contain over 500 kcal per 100 g. Moreover, they are 50% healthy fats and 25% protein. Eat nut mix as a snack and make yourself nut paste sandwiches to take to work or school.

Olive oil. It protects against heart disease and cancer. You can drink 1 tablespoon (yes, like vodka) of olive oil daily or use it to make a sauce for pasta. 1 tablespoon contains 100 kcal.

Exercise with weights in a strength-training style.

You have an accelerated metabolism and while gaining weight, you want to get muscular, not fat, don’t you? Then you need to train with weights. And, moreover, in the strength style. The higher the power, the more muscle mass you can gain. We recommend the scheme of approaches and reps 5х5.

Use free weights (barbell and dumbbells). Exercises with them are more natural and allow you to strengthen your stabilizer muscles. Start with small weights, master the correct technique of the exercises and gradually increase weight.

Perform multi-joint exercises. The best exercises are those that make the muscles of the whole body work: squats, deadlift, standing and lying presses, pull-ups, push-ups on bars, barbell pulling to the belt in a tilt.

Squat. Squats are one of the hardest exercises to do and affect your entire body in an incredible way. When you can squat with a barbell at 1.5 of your weight, no one can call you «dead». So you have to squat regularly and often.

Rest. Muscles don’t grow in a workout, they grow when you rest. Don’t train every day. Get plenty of sleep, drink 3 liters of water a day, and load up on fruits and vegetables.

Daily menu for gaining weight with an accelerated metabolism.

Below is a sample menu that provides an intake of more than 3,500 kcal. Of course, this is too much if you weigh 60 pounds or are not very physically active. Adjust the menu based on your individual needs.

Breakfast: 100 g oatmeal, 50 g raisins, 1 scoop of protein powder

Snack: mixed nuts (100g) or 1 liter of milk or tuna sandwich

Lunch: pasta (200g), bolognese sauce, parmesan cheese

Snack: mixed nuts (100g) or 1 liter of milk or tuna sandwich

After workout: 1.5 scoops of protein powder, oatmeal (60g), 1 banana, milk

Dinner: macaroni (200g), bolognese sauce, parmesan cheese.

Accelerated metabolism.

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