Some people may want to gain weight for some reason, for example they are worried that their low weight will affect their health, or they just want to change their appearance. However, not everyone can easily gain weight. It can be even more difficult if you want to gain weight only in certain areas of your body, but by changing your exercise routine and diet, you can start making changes to your arms.
Step
Method 1 of 3: Targeting the Arm Muscles
Step 1. Tighten your triceps
It may be difficult if you want to fatten only certain body parts. It is much easier to gain weight in terms of muscle mass. Tightening the arm muscles can be an effective way to increase their size. Many exercises target the arm muscles. You should choose exercises that focus on the triceps.
- Learn how to do triangular push ups. This push up is different from conventional push ups because the hands are directly under the chest, not placed far apart. Make a triangle shape with both hands: bring the tips of the index and thumb together. Extend your thumb and touch the tip of the other thumb. Lower your body until it almost touches the floor, then return to the starting position.
- Like conventional push-ups, use your core muscles to stabilize your body. Triangular push ups train the triceps and abdominal muscles as a bonus. You can do this push up on your knees at the start of the exercise and gradually move to a full plank position.
- If you're doing this on your knees, try starting with 10 reps and working your way up to 2-3 sets. If you're doing it in the plank position, start aiming for 5 reps and gradually complete 2-3 sets.
- The tricep kick back is also a very effective exercise. To perform a kick back, hold your arms at your sides at a 90-degree angle. Extend your arms back and straighten them. You can use a light barbell while doing this exercise.
- Do 12 reps before switching to the other arm. By building the triceps, your arms will look firmer and fuller.
Step 2. Work your biceps
To enlarge your arm muscles, you'll need to work several other muscles. Learn the various arm muscles. In addition to the triceps, which are at the back, the biceps (located just above the inside of the elbow) are also very important.
- Bicep curls are one of the most effective ways to work out your biceps. You simply pull your arm toward your shoulder, then return it to its original position. Use heavier barbells to build bigger muscles. A light barbell will tone and lengthen the arm muscles.
- Start with 12 reps for each arm. Building the biceps will increase the overall size of the arm.
- Be careful not to use momentum. This means that you should not swing your arms while doing curls. Instead, go slow and try to counter the momentum as you raise and lower your arms.
Step 3. Build your shoulder muscles
To properly shape your arms, you should also work your shoulder muscles. Try doing press exercises. Position your arms in front of you at a 90-degree angle from your shoulders. Spread your legs shoulder-width apart and knees slightly bent. Then lift one arm up, holding the barbell. Switch to the other arm.
- Exhale as you raise your arms and inhale as you lower them. Try to keep your elbows close to your body.
- Start with 8-12 reps for each arm. Initially, use light weights (eg 2.5 kg) and gradually increase the load. Bigger shoulder muscles will make your arms look bigger and more shaped.
Step 4. Consult the trainer
If you have trouble learning exercise techniques that target specific muscle groups, consider hiring a personal trainer. The trainer can design a specific training program tailored to your goals. He can recommend the best exercises to enlarge the arm and can show you how to perform each movement correctly.
- Ask the fitness center if they offer an introductory workout program at a discount. That way, you can make sure that you like the trainer and that the programs offered are useful.
- If you are not interested in individual exercises, try doing exercises in small groups. These alternatives are usually more affordable.
Step 5. Try to be consistent
Whether you choose to train with a trainer or alone, consistency is essential for increasing arm size. You should schedule training sessions 2-4 times a week. If you use heavy weights, reduce the frequency of exercise.
- Muscles need time to rebuild. So try to take a day off between training sessions.
- The weight you need to lift depends on your size and fitness level. It also depends on the goals and results you want to achieve. If you work out at the gym, ask a staff member for recommendations based on your body type.
Method 2 of 3: Eating Food to Gain Weight
Step 1. Consume more calories
If you want to gain weight (regardless of which body part you are targeting), you must consume more calories. You also have to make sure to eat the right types of calories. Use a healthy approach when trying to gain weight. Do not use this excuse to eat high-calorie foods, such as fried foods or sweet cakes. You will not get the desired results and run the risk of developing health problems.
- Try increasing your calorie intake by eating healthy foods. Eat vegetables that contain starch, such as potatoes, corn, and peas. These foods contain more calories than other vegetables, but are still rich in nutrients.
- Add more fat to the diet. Fat contains 9 calories per gram. You can add olive oil, butter, or coconut oil to your diet to increase your fat intake. Olive oil is a healthy fat containing about 120 calories per serving. Try adding a little to the food you eat, such as oatmeal, soup, lettuce sauce, and so on.
- Read food labels. Avoid products labeled as “low fat” “light” (containing more water), or “dietary”. For example, eat regular cottage cheese instead of the light version.
Step 2. Eat more often
When you want to gain weight, it can be difficult to get all the calories with just 3 meals per day. Try to eat 5 small meals throughout the day. Depending on your choice of food, you may end up consuming more calories.
- Add healthy snacks. Look for foods that are high in calories, but in small amounts. Nuts are a perfect choice because they contain lots of fiber and protein. Always carry a bag of almonds with you.
- Try adding snacks that also contain healthy fats and carbohydrates. Hummus and whole grain crackers can be delicious options.
Step 3. Drink more smoothies
Eating 5 times a day, plus snacks is quite a large portion. Smoothies can be a fun alternative if you want to try something else. Make a smoothie with whole milk or yogurt and some fresh fruit. You can add a little flaxseed or protein powder for extra nutrition.
- Try adding a little spinach to a smoothie. This can be an effective way to add more vegetables and nutrients to your diet.
- Avoid consuming a lot of drinks such as diet soda. Fluids will fill your stomach, but don't provide the calories you need.
Step 4. Visit a doctor
If you are thin (even if it's just your arms), you should consult a doctor. A thin body can indicate a health problem. There is nothing wrong with you also consulting a doctor before starting a program to increase weight.
Doctors can be a good source of reference. Ask for information from a reputable nutritionist. A licensed nutritionist can help determine which foods are right for you. That way, you can gain weight in a healthy way
Method 3 of 3: Have a Healthy Attitude
Step 1. Stay positive
While you're struggling to implement healthy habits, you may find yourself frustrated if you don't get quick results. Show a positive attitude and don't give up. Doctors say that positive thoughts really help. In the end, you will succeed in achieving your goals.
Research shows that positive thinking can reduce stress levels. With a lower stress level, you will have more energy to do a good workout
Step 2. Focus on strengths
When you try to increase the size of your arm, it could be that your attention is only focused on that goal. It's often easier to focus on what you don't like than what you like. Try to take a minute each day to praise yourself. Pick something you like about yourself and focus on that.
- If you just gave a great presentation at work, tell yourself that you're a hard worker.
- Try sticking positive affirmations on the bathroom mirror. You could write something like, “You have an amazing smile. Don't forget to use it."
Step 3. Give yourself a gift
When following any diet program, whether to gain or lose weight, it may be helpful to set small goals. For example, set a goal to add 200 calories per day to your diet. Once you get there, give yourself a reward.
- One idea that can be implemented is to give yourself an hour of guilt-free time. Treat yourself to a tacky TV show or read a gossip magazine and don't feel the least bit guilty.
- Treat yourself to a comfortable massage after a successful month's workout routine. Your muscles deserve it!!
Tips
- If you don't have a barbell or universal exercise equipment, use your own body weight to train. You can also use household items such as plastic water bottles, detergent bags and empty cans as weights.
- Consult your doctor before starting any weight gain program.
