I am not particularly strong, concerning my height and body. And feels exhausted after an hour of hard work. As a result, I fell asleep quickly. My hair is also falling out and turning white. What should I do to gain weight and strength to compete with people my age? And what should be done to prevent hair loss and white hair?
It is difficult to gain weight if your metabolic rate is high. Your calorie intake should exceed your calorie expenditure. Take a multivitamin to help your body adjust to more stress. Eat well, and eating smaller meals is easier to digest than large ones. They do not leave you feeling stuffed. Get up earlier, eat breakfast, and eat 3 to 4 more daily meals. Consume high-calorie foods. Food with a high carbohydrate and fat content has more calories per serving. It takes less food to generate a caloric surplus. Stock up on pasta, dried fruits, nuts, and so on. Consume more protein-rich foods. Protein is required for your muscles to recover from workouts and grow larger. Consume a complete source of protein with each meal, such as meat, chicken, fish, and eggs. Take advantage of the liquid diets. Blended food digests more easily than solid food. In a blender, combine oats, milk, banana, peanut butter, and whey protein to make weight-gainer shakes.
Calculate the number of calories required. Skinny guys overestimate how much they eat. They believe they consume a lot of food, but they do not. Keep track of your calorie intake to ensure you are consuming enough to gain weight. Stop wasting time with curls and flies, and start lifting weights. Instead, use free weights and compound exercises such as squats and deadlifts. They cause more muscle and strength gains to gain weight. Be consistent. You will not gain weight if you eat a lot today. To gain weight, you must consistently consume more calories than you burn.
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