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To lose weight gain muscle you need to be committed to the task at hand. Especially, if you have 50 pounds or more to lose. In order to see muscle the fat has to go. The muscle is there, however, it's covered by fat. As you start to lose weight you will begin to see and feel muscles that you haven't seen or felt in years. As long as you workout as you lose you will be toned, if not, you will be flabby.

image

Whether it's for a sport or personal reasons, packing on extra pounds is not as easy as it seems. For many people, gaining weight can be just as difficult aslosing weight. Often a change in diet can help a person add desired pounds. But to gain sustainable weight, follow these guidelines.

• Eat nutritious foods that are high in calories. Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.
• Increase the caloric value of your meals. Add powdered milk to casseroles for added calories, add avocados and olives to sandwiches, add wheat germ to your cereal, and add chopped meat to your pasta sauce, and so on.
• Avoid skipping meals. Knowing how to gain weight involves consistent eating. Eat three meals a day and at least two snacks.
• Increase your normal portion size. Take a second scoop of pasta, or add two bananas to your oatmeal.
• Choose higher-calorie foods when given a choice. For example, corn is higher in calories than green beans.
• Relax - excessive fidgeting and restlessness can burn up a lot of calories.
• Add weight lifting to your exercise program. It helps build muscle mass.
• Balance your caloric intake with the number of calories you're burning. You need to be taking in more than you use up, and you may need to ease up a little on your exercise program.

If you’re looking to gain weight and strength you can also take in creative. This is fairly inexpensive and will dramatically increase your strength and add about 10 lbs of water weight. It’s good for those looking for high intensity training in the off season.

Know that weight gain from quitting smoking is not automatic. You will not gain weight simply because you stopped smoking. When people gain weight after they quit it is because they pick up alternate habits, such as increased snacking or eating.

Perform exercises with weights that you can only stably control for between four to six repetitions. Using heavier weights such as these help you gain muscle fast as opposed to lighter weights which are meant more for toning.

Snack whenever food and candy are available. Most snacks are laden with corn syrup, which is bad for your health but great for weight gain. When others are done with their meals, ask if you can finish the food.

You may be interested in reading How to Gain Weight and Losing Weight.

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