For those who want to gain weight without gaining a belly, the secret is to gain weight gaining muscle mass, for this it is necessary to practice physical exercises that cause great effort and muscle wasting, such as strength training and crossfit, in addition to having a diet rich in protein, such as meat and eggs.
In addition, in some cases, it may be necessary to use protein supplements to increase hypertrophy stimulation and accelerate muscle recovery after physical activity.
- To gain weight without fattening the belly.
- The diet should be based on natural and fresh foods.
- Such as cereals.
- Fruits and vegetables.
- And must also be high in protein.
- Such as meats.
- Eggs.
- Fish.
- Chicken.
- Cheeses and naturals.
- Yogurts.
- Rich in good fat sources such as peanuts.
- Nuts.
- Olive oil and seeds.
- These foods will help restore muscle mass and increase the stimulus of hypertrophy.
Another important point is to avoid foods high in sugar and flour, such as cakes, white breads, biscuits, sweets, snacks and industrial products, these foods have a high caloric concentration and stimulate fat production, see the full menu to gain muscle mass.
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Protein-rich supplements that help gain muscle mass should be used when protein intake through diet is insufficient or when it is difficult to reach the amount of protein in a meal during the day, especially for people who spend a lot of time outdoors. House.
In addition to protein supplements, supplements such as creatine, BCAA and caffeine can also be used, which prepares you for training and increases the energy reserve of your muscles. See 10 supplements to gain mass.
The best exercises to gain mass are strength training and crossfit, as they require an overloaded stimulus, in which the muscle is forced to withstand a higher weight than it usually achieves, this excess load stimulates muscle development in order to practice this activity more. easily, and in this way you get an enlarged one.
Physical activity is essential to gain weight without gaining a belly, and should be practiced for about 1 hour, preferably every day, however, it is important to rest one or two days after working a muscle group to allow a good recovery. exercises to gain muscle mass.
Watch the video below and learn more about our nutritionist’s tips for being healthy.