Gaining weight is a very popular way to achieve a level of fitness today. A good healthy weight gain can be a sign of a healthy person and a fit lifestyle. It can also show that the person has a good outlook and a healthy emotional state of being.
Lift Weights to Gain Weight Fast While increasing calorie intake and eating healthy food is important for weight gain, a weight-training program tailored toward the body adding muscle is an integral factor that needs to be incorporated. Your weight-training routine should be concentrated on exercises that involve compound weight lifting, which means exercises that require the use of multiple groups of muscles such as bench press or squat. The weights that you lift should allow doing 6-12 reps each set. While ranges that involve higher reps will tone up your muscles, they will not be enough to signal muscle growth in the body. With each workout, try increasing the reps or the amount of weight to be lifted.
However, care must be taken not to go overboard about workouts. Very often, those who have difficulty in gaining weight, turn into gym addicts, which can actually be counterproductive. First, because it burns off too many calories, which could otherwise help in building muscle, and second, because the muscles get over-trained by being worked out too hard, resulting in making them unresponsive.
Diet For Weight Gain Individuals who weigh less than their ideal body weight may be at risk for certain health problems such as malnutrition and weak immunity. For such individuals a diet for weight gain is essential in order to gain healthy muscle mass. Here are some diet tips to gain weight.
Firstly, one can only gain weight by consuming more calories than one utilizes. Some people who are naturally thin tend to have a fast metabolic rate and it is imperative for them to pack in more energy than they expend. Any weight gain diet must include high calorie foods that are nutritious and healthy. The amount of calories that should be consumed depends on factors such as age, weight, lean mass and activity level. This may differ from individual to individual. Once you have established how much food helps to maintain your healthy weight, you will be aware of how much you need to eat on a daily basis.
Protein is essential to gain lean muscle mass and must be a part of a weight gain diet. However, one also needs to consume adequate amounts of carbohydrates and fats. Carbohydrates supply the body with the energy it needs to function properly. There are several diet plans for weight gain and it is advisable to select the one that is most suitable for you. It also helps to consult a doctor before adopting any diet plan. One of the most important foods tips to gain weight is to eat smaller, more frequent meals during the day instead of just three large meals.
The daily intake of protein, carbohydrates and fat must be divided evenly in all meals. A diet for weight gain should include cereals such as wheat bran, nuts or granola. Fruits and dried fruits are also a good addition to the diet and may be consumed along with low fat milk. Vegetables must be present in mostly all meals as they are extremely nutritious. Fruits may also be consumed at any time during the day.
Fruits also make healthy snacks and may be eaten to satisfy hunger pangs between meals. Healthy beverages such as fruit juices and smoothies can also be included in the diet. In addition to healthy diet, regular exercise is also necessary for gaining healthy body weight. Most weight gain workout routines include muscle building exercises. Individuals who are unable to meet their nutritional requirements through the diet may consult a doctor regarding the intake of dietary supplements.
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