How to build muscles and gain weight.

 If you want to gain both muscle mass and weight, you will have to set long-term goals and change your eating habits and exercise methods. Choosing a healthy diet and the right exercise method can safely increase weight and increase muscle mass. It is never desirable to gain weight or eat food through unhealthy methods. With the right combination of calorie intake and exercise methods, you will be able to gain weight and build muscles safely.

1. Set realistic goals. Since a person's physical abilities are different, let's calmly write down realistic and long-term goals that suit you. Specific goals that can be measured should be set. Goals such as "increasing weight" and "building muscles" are not good. Try to set your goals as specific as possible. It is difficult to keep up with vague or difficult goals.

2. Understand the progress. It's helpful to check your progress every time you set a goal. This not only motivates you, but can also be used as good feedback.

Let's measure a variety of figures that can help you figure out your progress. Weight, body fat percentage, or body dimensions can be measured.

3. Increase calorie intake. In order to gain weight, it is necessary to increase overall calorie intake. To gain weight, try increasing 250–500 calories per day from your daily calorie intake.

It is unhealthy to try to gain weight faster than this or to gain weight while eating unhealthy food.

4. Choose foods with high calories. Increasing the amount of calories consumed per day can be somewhat difficult. Along with eating a lot, you should choose foods that are high in calories. If it is difficult to follow your daily target calorie intake, try eating healthy and high-calorie foods.

Try undiluted dairy products, olive oil, avocados, nuts and nut butter.

5. Eat plenty of protein. In order to gain weight and build muscles, you must eat a sufficient amount. Fat-free protein should be the main ingredient in your diet.

The recommended intake of general protein per meal is around 100g. Eating as much protein as recommended for each meal or snack will help you achieve your minimum goal and you will be able to eat a little more protein than your goal.

Let's find both a source of fat-free protein and a suitable source of fat. Try to include poultry such as ducks and chickens, eggs, low-fat or general dairy products, moderately greasy beef, pork, seafood, or beans in your diet.

6. Eat healthy carbohydrates just before and after exercise. Studies have shown that consuming complex carbohydrates after exercise helps minimize muscle loss and increase muscle mass in the long run.

Try carbohydrate-rich snacks 30-60 minutes before starting exercise. This supplies energy necessary for exercise to the muscles, maintains high blood sugar levels, and helps the recovery process after exercise.

7.Eat fruits and vegetables.

You can also focus on protein and high-calorie foods to achieve your goals, but it is also important to eat the right amount of fruit and vegetables every day.

It is recommended to consume fruits and vegetables 5-9 times a day.If you eat fruits and vegetables every meal or as a snack, you will achieve this.

8.Consider taking protein supplements.

You can also consider drinking protein shakes to meet your daily protein intake target and quickly build muscles.

You can drink protein shakes at any time of the day. However, according to the results of the study, eating 20g of protein before muscle strength exercise makes protein synthesis more active.