Sunday, August 25, 2013

How to gain weight?

There’s plenty written about weight loss. However, some people need to gain weight. Weight gain can be as hard as weight loss.

Weight can be gained in two ways by increasing the amount of fat or the amount of lean body mass. Both will register as increases in weight on the scales but the results will be very different on terms of body composition.

The obvious approach for weight gain is this – consume more energy that your body burns.

Need about 3500 kcal example diet for a skinny guy who wants to weigh 180Ibs/81 kg.

As with weight loss, do so in a healthful way.
*Get calories from the first hour by eating breakfast.

*Follow MyPyramid guidelines – and eat more food-group foods. MyPyramid has twelve plans for healthy eating, each at a different calorie level.

*You may take dietary supplement, but you need a balanced diet more. You need the right amount of protein, carbs and fats.

*Increase your protein intake in order for body to build new muscle.

*Choose some foods with concentrated calories. Choose food with nutritional calories and increase intake of starchy foods like potatoes, tapioca or rice. Need about 1000 extra calories per day to gain less than half of a kilo a week.

*Eat more frequently – to six small meals a day – of your appetite is small. Eating two or three large meals during the day may too much to handle at one time. Eating on a regular schedule can help you make sure you’re getting enough calories every day. Aim to have generously portioned breakfast, lunch and dinner, as well as two snacks in between.

*Drinks fluid thirty minutes before and after meal’s – not with meals. By limiting beverages at mealtime, you’ll have more room for food.

*Enjoy a snack before bedtime.

*Exercise is essential. Participate in a balanced mix cardio, weight training, and flexibility exercise every day.

*Stimulate you appetite if you just don’t feel like eating.

*Try protein shakes, juices or whole milk. Try to avoid diet soda.

*You want to get muscular not chubby. Stay physically active-good for muscle building and feeling energetic. It also helps simulate your appetite.

*When cooking, add a generous amount of oil to the food. The healthiest oils are unrefined oils such as olive, coconut, canola, palm and butter.
How to gain weight?
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