In this post we will talk about the top exercises to gain weight. Gaining weight is a natural process and it takes months of consistency to gain weight the healthy way. It is generally seen that people eat whatever they like in order to fulfill their calorie requirement and end up getting fat. This type of approach should not be followed by anyone. The basic idea of healthy weight gain should be:
- Eating 6-8 Small Meals: The first thing you should aim for is eating 6-8 quality meals per day so that your body stays in anabolic or muscle building state. Gone are those days when people used to eat 3 large meals a day. If you want to stay active throughout the day and keep your body in anabolic state be sure that you eat 6-8 small meals a day and never skip a meal.
- Eat Clean Foods: The second most important thing is that you eat less of junk food and more of quality whole foods. Focus on consuming foods like lean chicken, oats, peanut butter, dried fruits, shake and other muscle building foods listed in Top Foods To Gain Weight.
It will be very easy to gain weight by eating all junk food but this will lead to fat gains not muscle gains. Hence try to eat quality foods for 5-6 days a week and keep one day as cheat day when you can eat whatever your body wants.
- Working Out with Compound Exercises: Another important step if you wish to gain weight the healthy way is to make sure that you focus more on compound exercises and less on isolation exercises. Compound exercises will work on more than one muscle and help in releasing Growth Hormone in your body. Aim for 2-3 compound movements in the beginning of a workout and end with 1-2 isolation exercises.