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HOW TO GAIN WEIGHT EASILY..

Ectomorph body type have hard time gaining weight and which leads to low confidence level and might also feel stressed. Anyone with the body mass index below 18.5 is considered underweight. High or fast metabolism rate means basal metabolic rate (BMR). Your metabolic rate tells you how much calories your body burn when you breathe, for circulating blood or to maintain body temperature. When you burn higher than the average in this state then you have high BMR. 



The reason for not gaining weight is because of high metabolism rate. High metabolism rate burns calroies faster and it will burn calories while resting and, it will burn more while porforming activity. It also means you require more energy from foods in order to grow and develop.

Muscle cells requires more enegy to maintain than fat cells i.e. to maintain the muscle or weight you will have to increase the calorie intake i.e. calorie surplus. Having a high metabolism rate means your body is burning more than you are eating.


The thumb rule to put on weight is to consume more calories than your body burn calories everday. Diet is vital in both gaining weight and losing weight. 

Easy tips for gaining weight: 

1) Increase your daily calorie intake: Calorie surplus will help you gain weight and add 500-700 calories in your daily diet. It will help you gain weight and your body will not burn more but it will go in a calorie surplus state.

2) Include healthy snacks in you daily routine: Add mid snacks in the diet such as nuts, milk, yogurt, smoothies. Minimize vegetable consumption because it contains 90% water and it will make you full faster.

3) Consume complex foods: Consumption of complex foods such as potatoes, whole grains, oats, corn, banana, yogurt, milk, smoothies etc will give you good energy to perform intense workout and will help in building muscles.

4) Consume enough amount of protein: Do not forget about protein such as eggs, meat, sea food, paneer, soya chunks etc. Consume atleast 0.8gm of protein per kg weight of body. It will help you grow faster.

5) Lift heavy weights to build muscles: Include compound excercises in the workout more which will activate all the muscles while working out. Compound excercises includes deadlift, squats, chest press, shoulder press.

6) Do not over do the workout: As the metabolism is high so there should be a balance between weight training and diet. So avoid over training as it will become a obstacle for gaining weight.

7) Make a diet plan: Weight gian can be done through consistency and body will need consistent calories daily so that it will end up gaining weight after a period of time.


With the help of this tips and efforts you will observe changes in your body in a month. But because of high metabolism rate do not consume junk food, it will end up in gaining fats. Cheat meals are fine once in a weak and that pleasure will be different from eating junk food daily. It will end up as a healthy lifestyle.

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