The coronavirus or COVID19 has caused a lot of pain for everyone around the world. The world has been turned upside down. Most of us are locked in our houses afraid to venture out lest we catch the virus. Governments are cautious and they have imposed strict rules of lockdown. Gyms are closed, restaurants are closed, malls are closed, schools are closed, only essential services are up and running. While staying cooped inside a house, it becomes difficult to exercise and build muscle mass but you need to keep at it.
Most of us are concerned about shedding weight but there are people in this world who are very thin and they feel the need to increase body mass. According to Healthline, studies have shown that people who are thin tend to die early than people who are heavier. Hence it becomes critical that thin people build healthy muscle mass. Given below are a few ways to do just that safely during this lockdown period.
- Start eating more calories is the first step. If you normally consume 1800 calories per day, make it 2100 or 2200 calories and you will slowly see a change in your body. If you want to gain faster eat nearly 2500 calories but make sure that you are able to eat that many calories consistently.
- To gain weight in a healthy manner you need to include protein in your diet, lots of it. Muscles are actually protein and if you do not consume a lot of protein and instead indulge in carbohydrates, you will gain weight but it will be body fat which is not healthy. A high protein diet will ensure that the extra calories you consume become muscle. Also protein can decrease your hunger and you may not feel like eating, however, you should make it a point to eat the desired calories per meal. The best sources of protein are fish, meat, eggs, nuts, dairy etc. You can also include whey protein in your diet. It is a very good protein supplement. You can also visit websites like Prorganiq which have many products that help in weight gain in a healthy way.
- When you are trying to gain weight do not restrict the number of meals. Make it a point to at least take 3 meals per day if not more. If you feel hungry in between meals you can eat protein energy bars. Some people make the mistake of not including carbohydrates in their diet when they want to gain weight. It is a big mistake. Carbs should be included in your meals because carbs along with protein will give you the desired results. Similarly do not avoid fat, eat good healthy fat, it will only help you.
- Exercise regularly at home. Buy weights or if you cannot use your body weight to build muscle mass. You can also use buckets of water at home instead of dumbbells. Do a lot of strength training. There are many videos YouTube that let a person do strength training at home and you can use those videos effectively.
These are difficult times that we are living in, but we will overcome these tough times and emerge stronger and heavier. We will not let the virus win this war; we will win as we humans have always done through the centuries.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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