Quick Ways to Gain Weight

December 27, 20120 Comments

Gaining weight like weight loss is a serious concern for some. It can be achieved simply by consuming higher number of calories than burning it in a day.
Weight gain can’t be achieved merely by eating fast food. Like weight loss it has to have the right mix of good food and exercise. Some of the ways to gain weight quickly are:

  • Add Calories- Eating is the first and most important factor that is needed to gain weight. Carefully plan your meals with foods that will help you gain lean mass, not fat. Eat at every 2.5 to 3 hours. Eat food that can increase your calories such as steak, chicken, fruit, milk, vegetables, cheese and assorted nuts. Have 4 – 6 pieces of fresh fruit a day with at least four tall glasses of milk.
  • Lifting- Weight lifting is one of the most important aspects of gaining weight. Work out three times a week for good results. You need to exert hard and then recover for the next workout. Focus on getting strong by adding a small amount of weight after each workout. You need the multiple joint lifts that will energise your system and stimulate your body for  growth.
  • Eat More Protein- For weight gain increase the amount of protein in the diet. Protein helps to build muscle, and that makes the body more toned and strong while increasing the weight. The most common protein rich foods that you can have are eggs, milk, cheese, yogurt, peanut butter, nuts, seeds and meat.
  • Supplements- Add weight gain supplements in your diet. Take herbal and dietary supplements that will help you gain muscle and weight.
  • No watery veggies- Avoid eating water-filled vegetables like celery and cucumber. Eat starchy vegetables that contain a lot of calories per bite such as corn, carrots and potatoes.
  • Eat unsaturated fats- Unsaturated fats, mainly linoleic acid and alpha-linolenic acid increase the levels of good cholesterol (HDL) and help in the production of testosterone, the male hormone responsible for building muscle. These are not produced by the body and so must be provided by your meals.
  • Better sleep- In addition to eating more calories and weight training, you should make sure to get at least eight hours of sleep each night. The muscle repairs itself and builds during rest periods. So, by increasing the hours of sleep you can easily gain weight.

By proper eating and training one can gain weight very fast. Eating well and exercising properly will help you put on weight in a healthy way.


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