what to avoid to gain weight fast

1.
Don’t get stuck in a rut. Your body has the ability to adapt quickly, so if you don’t alter your exercise routing occasionally, you will hit a plateau. Once a week, change up your routine. You can increase or decrease the number of reps or sets, or simply change the order in which you normally do your routines.
2.
Limit cardio sessions. When you run, bike, swim, and do other cardio exercises, you’re using up energy that could be instead funneled toward muscle growth. Limit your cardio to once a week, or eliminate it all together when you’re trying to gain weight. If you love cardio and don’t want to stop doing it, choose low-energy exercises like walking, hiking or short bike rides in flat areas.
3.
Move around instead of being sedentary. There’s another method for gaining weight fast: eating whatever you want and moving as little as possible. However, gaining weight this way isn’t likely to give you the appearance you want, and it will make your body weaker instead of stronger. Putting in the hard work to gain weight by building muscle will result in improved healthy and a built appearance.
Keep in mind that when you eat five meals a day, you are going to be putting on some fat along with your muscle. That’s okay! Figure out what your goal weight is, and then add another 5-10 lbs on top of it. Once you get to that weight, you can cut back on the carbs in your diet, do more sprints, and keep exercising: you’ll shed the fat quickly and be left with a killer figure.
4.
Don’t ignore signs you’re gaining too fast or training too hard. In your eagerness to gain weight as soon as possible, you might be putting a lot of stress on your body. You shouldn’t feel exhausted and sore all the time. In fact, your improved diet and workout routine should help you feel more virile than ever before. If your body seems to be telling you that something’s wrong, listen to it.
Consider hiring a personal trainer. Within a few sessions, you'll have a great idea of scheduling, form, int