How to gain weight the healthy way
If you are recovering from a recent illness or whether you are naturally thin and therefore, want to put on some weight, you must remember to gain weight the healthy way. Your diet must be wholesome and nutritious and must supply you with a high amount of calories so that you ultimately gain weight. A high calorie nutritious diet, coupled with sustained weight training and ample rest and motivation is all that it takes to gain healthy weight.
Our body requires to be fed with a specific number of calories in order to keep functioning normally. Depending upon your age, gender, physical activity levels, body weight, and height, your calorie need can vary. You must try to take in more number of calories in a day than your body needs in order to put on more weight.
Increasing the proportion of junk foods in your diet is not a good way of gaining weight. The foods you eat must provide the nutrients that are essential for your body. If you eat junk foods to gain the calories from your diet, then you are only consuming more sugar, unhealthy oils, saturated fats and trans-fats. There are no nutrients at all in junk foods. Therefore, they do not benefit your body in any way.
If you want to put on more weight, then you must increase not only the quantity and quality of your meals, but also the frequency. You must eat at least 6 times a day, and provide a gap of 2 to 3 hours between each meal.
In addition to your nutritious calorie rich diet, you would also need to take dietary supplements in order to supply your body with adequate nutrients. You can opt for a good quality multivitamin and mineral formula, a high quality protein supplement or any other exercise supplement such as creatine and glutamine after consulting your doctor.
For weight gain, a high calorie nutritious diet and dietary supplements must be accompanied with resistance training exercises such as lifting weights and cardiovascular exercises such as running and cycling to burn excessive fat in the body and replace it with an even greater amount of muscular mass.
In your Strength training workouts, you must include exercises for all the major muscle groups of the body such as your chest, biceps, triceps, shoulders, quadriceps, back, abdominals, and hamstrings in order to add lean muscle tissue as well as to improve muscular strength in these areas. You should make each muscle group do 2 to 3 sets of 4 to 8 repetitions of each exercise. Gradually scale up the weights being used when you are easily able to complete 8 repetitions in each set.
Ideally, your weight gain diet should comprise of 30 to 50 percent proteins, 20 to 50 percent carbohydrates and 20 to 40 percent fat. Remember to permit only omega-3 essential fatty acids instead of trans-fats and saturated-fats (you can include flax seed oil and walnuts). You can take chicken, turkey, seafood, eggs, pork, cheese, beef and even nuts for pumping adequate proteins into your body. You must increase your fruits and vegetables intake as much as possible in order to provide your body with ample vitamins, minerals and fiber.
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Professional fitness instructor, Jason Diggs, gives quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His highest rating goes to muscle gain truth, a highly recognized, extensive muscle building package.
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