The Best Method for Weight Gain and Fertilization

Scientific weight gain needs to be achieved through dietary adjustments, strength training, sleep optimization, nutritional supplementation, and stress management to avoid fat accumulation caused by a simple high calorie diet.

1. Dietary adjustment:

Increase daily calorie intake by 300-500 calories, prioritize high-quality carbohydrates such as oats and sweet potatoes, and pair with high protein foods such as chicken breast and salmon. Adopting a 5-6 meal system, add healthy snacks such as nuts and Greek yogurt during the main meal. Avoid fried foods and replace some oil intake with unsaturated fatty acids such as olive oil and avocado.

2. Strength training:

Perform resistance training 3-4 times a week, with a focus on practicing compound movements such as squats, hard pulls, and bench presses, 8-12 times per group to achieve muscle micro injury status. Supplement whey protein and fast carbon within 30 minutes after training to promote muscle synthesis. Novices suggest starting with self weight training and gradually increasing the weight.

3. Sleep optimization:

Ensure 7-8 hours of deep sleep per day, and be in a sleep state from 22:00 to 2:00 during the peak period of growth hormone secretion. Take a 20 minute nap during lunchtime to avoid overexertion and calorie burning. Avoid blue light stimulation 2 hours before bedtime and create a dark and quiet sleeping environment.

4. Nutritional supplementation:

Pancreatic enzyme preparations can be supplemented for individuals with digestive and absorptive disorders, while lactose intolerant individuals can choose hydrolyzed protein powder. Vitamin D3 and magnesium can improve muscle synthesis efficiency, while probiotics regulate gut microbiota to promote nutrient absorption. If necessary, use protein assimilation agents under the guidance of a doctor.

5. Stress Management:

Long term stress can lead to an increase in cortisol, which breaks down muscles and reduces stress responses through meditation and respiratory training. Develop regular exercise habits and avoid psychological stress caused by excessive dieting. Establish a weight gain record table and measure changes in body composition on a weekly basis, rather than solely focusing on weight. During the weight gain period, it is recommended to monitor the changes in body fat percentage every month, with an ideal increase of 0.5-1 kg/month in muscle growth. Diet can increase the intake of high nutrient dense foods such as beef and brown rice. When cooking, add sesame paste and cheese to increase calories. The principle of exercise is to gradually overload and adjust the training plan every 2 weeks. If there are chronic consumptive diseases or BMI is continuously lower than 18.5, it is necessary to seek medical advice to troubleshoot hyperthyroidism, diabetes and other pathological factors. Maintaining a regular schedule and a positive mindset are key to maintaining a healthy weight in the long term.