Here are some tips for gaining healthy weight without going to the gym:
- Eat more calories: Make sure you are consuming more calories than you are burning each day. This can be done by eating more frequent, larger meals, or by adding calorie-dense foods to your diet such as nuts, nut butters, avocado, and olive oil.
- Incorporate weightlifting exercises: You don’t have to go to the gym to lift weights. You can use bodyweight exercises, such as push-ups, pull-ups, and squats, or you can use household items like cans or bottles of water as weights.
- Get enough protein: Protein is essential for building muscle, so make sure you are getting enough in your diet. Good sources of protein include chicken, fish, beef, eggs, and dairy products.
- Get enough sleep: Getting enough sleep is crucial for muscle growth and recovery. Aim for 7-9 hours of sleep per night.
- Be consistent: Gaining weight takes time and consistency. Stick to your plan and make adjustments as needed.
It is important to note that gaining weight should be done in a healthy way, by eating a balanced diet and exercise. A balanced diet for gaining muscle mass should include a variety of nutrient-dense foods that provide the necessary energy and nutrients for muscle growth.
Here is a sample diet chart for gaining muscle:
This sample diet chart includes a balance of carbohydrates, healthy fats, and proteins that are essential for muscle growth. It is also important to keep in mind that a diet plan should be tailored to individual needs, taking into account factors such as age, sex, activity level, and goals. Consult a healthcare professional or a dietitian to make sure your diet plan is in line with your needs.
- Breakfast: Whole grain toast with scrambled eggs and avocado, a glass of milk
- Snack: Greek yogurt with berries and a handful of almonds
- Lunch: Grilled chicken breast with quinoa and steamed vegetables
- Snack: Protein shake with a banana and a scoop of whey protein powder
- Dinner: Grass-fed beef or bison with sweet potatoes and green beans
- Snack: Cottage cheese with a diced apple
Inshort you have to eat good carbs to get healthy weight or muscle mass.
Good carbs sources:
- Whole grains: Whole grains such as oats, quinoa, brown rice, and whole wheat bread are a good source of complex carbohydrates, which are broken down slowly by the body, providing sustained energy.
- Fruits: Fruits such as apples, bananas, berries, and oranges are a good source of natural sugar and provide important vitamins and minerals.
- Vegetables: Vegetables such as sweet potatoes, squash, and peas are also a good source of complex carbohydrates and are low in calories.
- Legumes: Legumes such as beans, lentils, and chickpeas are a good source of both carbohydrates and protein, making them a great addition to a muscle-gaining diet.
- Dairy products: Milk and yogurt can be a good source of carbohydrates, providing essential nutrients like calcium, Vitamin D and B12.
It’s important to note that not all carbs are the same, and it’s important to choose the right type of carbs. Complex carbs, as stated before are digested slowly and provide sustained energy, while simple carbs, like those found in candy and soft drinks, are digested quickly and can cause blood sugar spikes and crashes.