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Tips on how to gain weight quickly are priceless to skinny people who struggle to put on some extra pounds. The world we live in is a contradictory one. There are folks who put on weight rather effortlessly and yearn to lose their weight and fats through unhealthy diets. Yet on the other end of the spectrum, thin people find it tremendously challenging to gain that extra few pounds to enhance their physical appearance and regain some masculine appeal in the case of men. Skinny ladies also dream of fitting nicely into beautiful clothes that look so fabulous on those svelte and voluptuous models. But do not envy those who put on weight too easily, especially those through unhealthy diets. It is better to understand the fundamentals behind healthy weight gain. This is where you can learn more on how to gain weight quickly and healthily.
Before we tackle the issue of how to gain weight quickly, let us look at the reasons why scrawny and thin people fail in gaining weight successfully no matter how hard they try. Survey statistics discovered the following as the top reasons why they are not putting on weight:
1. Poor Diet
Skinny people are not eating right and enough. By that, it means that they are not eating foods that would help them to gain weight. Protein is critical in adding extra weight but many folks do not get enough protein intake. This is where things go awry. So how can they expect to gain weight quickly or for that matter, any significant weight improvement at all? It is important to load more on protein, and less on simple carbs. Read on for specific weight-gain diet foods.
2. Proper Work-out
Eating is not sufficient. We all need to engage in some kinds of physical activities to convert our food intake to healthy mass. This conversion can take place only with proper exercises. People who truly understand how to gain weight quickly do so in a healthy manner with proportionate muscle mass gain.
3. Poor Motivation
Weight gaining or slimming works in a similar manner. Medical practitioners have come to understand that the motivation behind the individual wanting to gain weight is vital to his/her success. Our generation is often called the “instant noodles” generation where everyone desires instant results. Weight gaining is not an overnight mission, but a long-term goal. Failing to understand this is a sure ingredient for weight gain failure.
Once we are able to acknowledge and work around the common grounds for failure, we are well on our way to successful quick weight gain. Are you ready for some easy-to-follow tips on how to gain weight quickly?
1. Weight Gain Diet Foods 101
I mentioned earlier that eating the right foods and eating enough of them is the key to weight gain. Foods such as fast food, chocolates and other junk food like chips won’t do you any good. Any weight gain from such foods would do your health more harm than good.
Cultivate a habit of eating more than your daily energy and calorie needs. First, find out what is your Basal Metabolic Rate (BMR) which equates your daily calorie need/count to maintain your weight at its current level. Next, start planning your weekly dietary plans to increase your weekly intake by 3500 calories to achieve a weight gain of 1-2 pounds within a week. This translates to an additional 500 calories in your daily calorie intake.
Eat more protein-based food stuff such as beef and chicken. Drink more milk for it is a rich source of protein. Balance your meals with vegetables and nuts as well. Eat 5 or 6 small meals rather than 3 big meals to balance the calorie intake.
2. Weight Gain and Muscle Mass Building Routine
You need to tone up the extra weight you are adding to your bodies so that you don’t end up obese. Depending on your preference for physical activities, the 2 kinds of activities recommended here would be useful in complementing with your weight gain diet.
Engage in moderate activities such as brisk walking, jogging or playing a sport for at least 30 minutes for 3-4 times per week. Try to inject some fun into your physical activity so that you would feel encouraged and motivated to cultivate this as a habit and eventually as part of your lifestyle.
Work out in the gym on some resistance training for at least 3 times per week. But before you do so, speak to a qualified physical training instructor who can advise on what exercise routine is suitable for you. If not, go to the library to read up on what are the work-out routines that are ideal for a person of your build and weight.
Knowing these simple tips on how to gain weight quickly should give you better knowledge than most people in the basic building blocks of gaining weight healthily. For more details about the ideal natural weight gain diet foods and more tips on how to gain weight and muscle mass simultaneously, visit my blog for further reading.
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Here is the original post: Tips on How To Gain Weight Quickly
By the time you finish reading this you will have the basics down to eating to gain weight fast!
If You want to gain weight fast you have to eat right to gain weight! So here we will focus on this crucial yet misunderstood element to gain weight.
Gaining weight fast takes much more than just eating though. In following Parts of this course we will cover:
Lesson 2: Training To Gain Weight Fast
Lesson 3: Rest And Recuperation To Gain Weight
Lesson 4: Planning A Routine For Gaining Weight
Lesson 5: Supplements To Gain Weight
Lesson 6: Answers To Some Commonly Asked Questions about Gaining Weight.
If you would like to receive all 6 parts of this Mini Course to gain weight by email, you can go to here and sign up.
Each one of these jam packed lessons needs to be applied to your gain weight routine if you truly want to gain weight as fast as you can!
Let’s now continue with the rest of my Eating Tips To Gain Weight!
Gain Weight Tip-6: Eat “Power Meals” For Added Energy and To Gain Weight.
Power meals is the term I came up for a particular meal structure that if eaten at specified times during the day can boost your bodys ability to Gain Weight.
A power meal is basically a meal which comprises of a quick digesting source of protein and particular energy foods which also digest quickly and help to increase blood glycogen levels as fast as possible.
An example of this would be a quality whey protein powder blended with certain fruits.
Power meals are for these specified times only. Too many power meals will compromise building lean muscle by increasing fat gain and lowering your sensitivity to insulin.
Gain Weight Tip-7: Eat Foods Your Body Requires For Optimal Growth Hormone Production and Health.
To naturally produce hormones your body requires for gaining weight, specifically testosterone, you need to give it the building blocks it requires.
Testosterone is made from cholestrol ( simplified).
To gain weight by building muscle you need testosterone.
This is the main difference why males are more muscular than females.
It is because men have higher testosterone levels than females.
To give your body what it requires for optimal hormone production you require the right fats in your gain weight diet.
Examples of these fats would include:
Stay away from trans fats and hydrogenated fats!!
Gain Weight Tip-8: Eat Enough Fibre
Fibre is not talked about much in relation to gaining weight but is important for digestive system health and nutritional assimilation.
It is also important to keep your digestive system moving and assimilating as much nutrient as it can per day. Kind of like an assembly line! The more production you can get out of your digestive system the more you can fuel your muscles for gaining weight!
Gain Weight Tip-9: Eat Enough Protein Per Meal
It is crucial you get enough protein per day and spread it out throughout your day. Protein requirements have been exaggerated for many years in the interests to sell more protein.
On the other hand protein requirements are definitely higher for a person or athlete training to gain weight than for a lazy couch potato hunting for his next show with a remote control!
At least one gram per pound of lean body mass is required to build muscle to gain weight and up to 1.5 grams per pound of lean muscle mass is optimal for heavy intense weight training.
Gain Weight Tip-10: Choose Your Supplements Wisely.
There are lots of supplements to choose from on the market and 99% of them are inferior to natural food for building muscle to gain weight. Natural food is higher in many naturally occurring vitamins and minerals benficial for muscle growth.
Stay away from weight gain powders. These are just empty calories not much different than most junk foods on the market.
Supplements that are worth trying are Creatine monohydrate , L Glutamine ( in moderation and carefully) and a good healthy protein powder without artificial sweeteners, colors and flavours( more on in a later lesson).
Gain Weight Bonus: Sample Meal Plan to Build Muscle:
As a little bonus here is a sample muscle weight gain meal plan for 2092 calories per day on your weight training days:
1 cup oatmeal
1 scoop whey protein
1tbsp MCT Oil*
(several tips and recipes are available in my book to add delicious flavor)
4oz chx brst
1tbsp MCT Oil*
1cup frozen strawberries
1 cup orange juice
2 scoops whey
3 whole eggs
1 tbsp coconut oil
1 scoop whey
1tbsp MCT Oil*
1/2 cup whole milk
Daily Totals: protein 166 grams/carbohydrates 144 grams/fats 84
Building muscle and gaining weight is no Fluke! You need to follow the above eating tips to build muscle mass fast to gain weight and combine your eating with an effective and proven training and recuperation program.
See more here: Gain Weight Fast With These Ten Powerful Tips! Part -2
Despite the common misconception, a lot of thin and underweight people want to learn how to gain pounds. The formula for success is actually quite simple – you need to consume more calories than your body can burn. Thus, you need to eat larger portions of food more frequently. However, not all foods will help you reach your goal in a healthy way.
It is important that you eat the right foods. Otherwise, you risk health deterioration along with weight gain. Some products contain healthier nutrients than others. You need to know what these are and how to include them in your diet.
Your diet needs to consist of around 65 per cent of carbohydrates so that you can gain weight fast in a healthy way. The best natural foods rich in these nutrients include whole grain pasta and rice. Potatoes are also considered a good source of healthy carbs. It is essential that you prepare these foods in a healthy manner as well. Boiled rice and potatoes are recommended. You can readily add flavor to them with herbs, spices and sauces. Avoid French fries and fried rice.
Proteins are essential for fast weight gain. They should form around 15 per cent of your diet. Healthy sources of protein include chicken, fish, lean beef, legumes (beans, lentils) and low-fat dairy products (cheese, milk, yogurt). You have plenty of options in this category so you can readily enjoy a diverse diet.
Again, you must cook the ingredients in a healthy way. For instance, you can readily marinate chicken breasts and put them in the oven to get cooked instead of going for fried chicken legs and wings. It should be pointed out that you should not hesitate to combine carbohydrate-rich foods with protein-rich ones. In fact, this should help you gain weight much faster. Serve fish with oven baked potatoes and beef meatballs in tomato sauce with pasta.
Vegetables and fruits are the best sources of vitamins and minerals so you should have plenty of these in your diet. Just remember that it is best not to stuff yourself with vegetables before you get to eat the dishes richer in calories. You can readily have a salad as a side dish. Just avoid fat-rich dressings. Some fruits such as bananas, papayas, mangos and apricots are more nutritious than others so you may include them in your diet more often. Get smaller portions of sugar-rich dried fruits such as raisins and dried figs and dates.
You need small amounts of healthy fats in your diet to gain weight fast. You should definitely cook with olive oil. You may want to add avocado to your tomato salad for getting more calories. Nuts and seeds are rich in healthy oils and various vitamins and minerals. You can readily enjoy them raw every time you want a snack.
Avoid junk food and sweets if you want to gain weight fast in a healthy way. It is true that a bag of chips will add greatly to your daily calorie intake, but this “food” is rich in fat and salt which are detrimental for your health. Similarly, it is much better to get sugar from fruits than from candy if you want to be protected from heart disease.
Originally posted here: How to gain weight fast – What to Eat to Gain Weight
“Weight” is always a sensitive subject for the majority of women. While most women are trying to lose weight, some women are trying to gain weight. This obstacle of trying to gain weight is further compounded by unsolicited sometimes dangerous advice from jealous women who wished they were thin as well as advice from dodgy sources from the Internet. This article will reveal how to gain weight fast for women using these 4 crucial tips to building a curvy body.
Write Up A Weight Gain Plan
The first step towards achieving a sexy, curvy body is to write up a weight gain plan. This plan is crucial since it will guide you towards your goal. This plan will motivate you in times of adversity, to destroy procrastination and will keep you focused and on track if you get distracted. Within your weight gain plan you will need to list down how much weight you would like to gain, a time frame to reinforce that urgency, what foods to consume to bulk up, which exercises to build muscle, how frequently you train per week and when you plan to go to bed. These individual factors play a crucial role in the development of a curvier and more feminine body. If you mess up with any of these factors you will slow down your progress. I urge all women to write up a weight gain plan immediately upon reading this article to reinforce their commitment of achieving their dream body.
Choose Nutrient Dense Meals
Nutrition plays a vital role in how your body looks. Women who are trying to lose weight often say that nutrition is the hardest part of their weight loss program since they are faced with many temptations which could jeopardise their efforts in losing weight. The same applies for women trying to gain weight. You may consider than since you’re skinny you’re free to eat whatever’s in sight. This flawed thinking will only set you up for unhealthy eating habits later in life. Foods you should consume include brown rice, whole grain bread, rolled oats, pasta, chicken, turkey, salmon, full-cream milk, cheese, cottage cheese, yoghurt, eggs as well as high calorie fruits and vegetables. You should consume around four to six smaller meals throughout the day to provide a steady flow of nutrients for your muscles to grow.
Choose Compound Resistance Exercises
In addition to consuming nutrient dense meals one should incorporate compound resistance exercises into their workouts to build muscle to give that curvy look. You should focus your efforts on increasing the size of your hips, thighs and legs to give that curvy appearance. Exercises to use include deadlifts, barbell/dumbbell squats and leg press. You should also use other exercises to balance out your body so that no single muscle group is too strong or too weak in relation to other muscle groups. These exercises include push ups, pull ups, chin ups, dips and bench press. Muscle groups that are too weak or too strong in relation to others will cause bad posture and greater chances of injuries. Combine a selection of these exercises in your workout program and train around three to four times per week for quick results.
Recovery is often overlooked simply because it doesn’t involve much effort. We are led to believe that building muscle requires only strenuous effort with little if any emphasis on resting. In fact we spend more time resting than we do exercising so we should in fact be placing more emphasis on recovery. We should be getting around six to eight hours of sleep every night however the majority of people simply don’t have enough time, how can we fix this? We can allocate more time in our lives by getting rid of time wasters such as watching TV or surfing the Net. These two notorious activities are the reasons why we don’t have enough time.
On average we watch about two to four hours of TV per day. In a week this gives us 14 to 28 hours that are lost. Add to that the time we spend on the computer each day. Typically we spend at least one hour per day online so that’s an additional seven hours of time wasted. All together around 21 to 35 hours of time is wasted, equivalent to a part-time job, If we seriously want to achieve our goal of a better body we must prioritise our goal of gaining weight above watching TV or surfing the net. When it comes to getting six to eight hours of sleep per night it is best to go to bed early and wake up early for optimum results. The best time to go to bed in my opinion is before 10pm since hormones are released between the hours of 11pm and 1am, the window of opportunity for transforming your body.
See the article here: How to gain weight fast For Women – 4 Crucial Tips to Building A Curvy Body