For those who want to gain weight without gaining a belly, the secret lies in gaining weight through gaining muscle mass. For this, it is necessary to practice physical exercises that cause a great effort and wear of the muscle, such as bodybuilding and crossfit, in addition to having a rich protein, such as meat and eggs.
In addition, in some cases it may be necessary to use protein supplements to increase the stimulation of hypertrophy and accelerate muscle recovery after physical activity.
How should the diet be?
To gain weight without gaining a belly, the diet should be based on natural and fresh foods such as cereals, fruits and vegetables. In addition, it should also be rich in proteins, such as meats, eggs, fish, chicken, cheese and natural yogurts, and rich sources of good fats such as peanuts, nuts, olive oil and seeds. These foods will help you regain muscle mass and increase the stimulus for hypertrophy.
Another important point is to avoid foods rich in sugar and flour, such as cakes, white breads, cookies, sweets, savory and industrialized products. These foods have a high caloric concentration and stimulate the production of fat. See complete menu to gain muscle mass.
See how many pounds you should have, using the following calculator:
This calculator is not suitable for children, pregnant women, the elderly and athletes.
When to use supplements
Protein-rich supplements that help gain muscle mass should be used when protein intake through diet is insufficient or when it is difficult to achieve the amount of protein in a meal during the day, especially for people who spend a lot of time outside House.
In addition to protein supplements, supplements such as creatine, BCAA and caffeine can also be used, which give more training and increase energy reserve in muscles. See 10 supplements to gain mass.
What are the best exercises
The best exercises to gain mass are bodybuilding and crossfit, as they require an overload stimulus, in which the muscle is required to sustain a greater weight than it usually does. This excess load stimulates the muscle to grow to be able to practice that activity more easily, and in this way hypertrophy is obtained.
Physical activity is essential to gain weight without gaining belly, and should be practiced for about 1 hour, preferably every day. However, it is important to take a rest of one or two days after working a muscle grouping to allow proper recovery. See the best exercises to gain muscle mass.
Watch the video below and see more tips from our nutritionist to gain weight with health.
