For people who want to gain weight and care about gaining a belly, the secret is that weight gain is due to an increase in muscle mass and not to the accumulation of fat, for these it is necessary to perform physical exercises that cause great effort and muscle wasting. as well as muscle exercises or crossfit. In addition, you should follow a high-protein diet such as meats, eggs, beans and yogurts.
In some cases it may be necessary to use protein supplements to promote muscle hypertrophy and accelerate muscle recovery after physical activity, however, it is ideal in these cases and to help a sports nutritionist evolve if there is no need to use them as they will depend on each person.
- To gain weight without fattening the belly.
- The diet should be based on natural and fresh foods such as cereals.
- Fruits and vegetables.
- Rich in proteins such as meats.
- Eggs.
- Fish.
- Chickens.
- Cheeses and natural yogurts.
- And rich in foods that provide energy and include great spices such as mango.
- Maraón or maternal.
- Olive oil.
- Avocado and seeds such as it.
- Chia.
- Flaxseed.
- Sunflower and pumpkin.
- Combining these foods will promote an increase in muscle mass.
Another important point is to avoid foods high in sugar and flours such as empanadas, cakes, white bread, biscuits, biscuits, sweets, baubles and industrialized products, these foods have a high caloric concentration and stimulate the production and accumulation of fat in the body. . See an example menu to increase muscle mass.
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Protein-rich supplements that help gain muscle mass should be used when protein intake is insufficient when it is difficult to reach the protein corner in certain foods during the day, especially in people who spend a lot of time since what works on the street.
In addition to protein supplements, supplements such as creatine, BCAA and caffeine can also be used, which offer a greater willingness to train and increase energy reserve in muscles, however, all of these products should be used under the guidance of a nutritionist. preferably a sports specialist.
The best exercises to gain muscle mass are muscle exercises, bootcamp and crossfit, which are activities that require muscle stimulation by overload, where the latter is forced to withstand a weight greater than it can normally withstand, this excess load stimulates muscle hypertrophy to be able to practice activity more easily.
Physical activity is essential to gain weight without gaining a belly, since you must practice 1 hour a day, however, it is important to create a series of routines that can be alternated, but after working a group of muscles, you have to take a rest for a day, aim to allow their recovery and promote hypertrophy, and during these days of rest , work in another muscle group.
Watch the video below and see more tips from a nutritionist to increase your weight in a healthy way: