Tip 1: Count your calories.
Count your calories on a normal daily basis. That doesn’t mean you have to change your normal eating habits – just eat as you normally would and count the calories you have consumed. This is of crucial importance to try to be as accurate as possible. Then get on the scales and weigh yourself.
Tip 2: Get lots of sleep.
Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.
Tip 3: Stay hydrated.
Drink plenty of water, milk, fresh juices and energy drinks to ensure you are properly hydrated. As a healthy advice drink at least 8-10 glasses of water each day. But, remember not to drink water before meal and in between the meal as it may decrease your calorie intake. Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym. Drink a lot of fluids that supply nutrients and calories like milk, fresh fruit juices and energy drinks.
Tip 4: Healthy Diet.
Choose dairy products, eggs, fish and meat over bread and vegetables. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca. In your quest to gain weight, one should remember to eat a balanced diet and include a variety of nutrients like proteins, starch, vitamins, minerals etcetera so that the body is not used to eating just certain foods. Also, while choosing a balanced meal, one should avoid eating foods that contain bad fats like Dalda, red meat, margarine etcetera as they are bad for the health of your heart and will only leave you more worried.
Tip 5: Be consistent.
It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results. Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular. Heredity does pay a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight.
Tip 6: Plan your meals carefully and stick to the plan.
Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program. Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!
Tip 7: Snack more often.
Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars. Also, eat larger portions and eat at least five meals a day.
Tip 8: Daily exercise.
You need to exercise really hard and intensely to gain muscle mass. Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines. If you have a high metabolic rate - which means you expend a lot of energy even at rest - you need short intense workouts instead of long periods of low-stress activity. The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.
Tip 9: Add Protein to your meal.
Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain come from carbohydrates and fats, do not replace them with protein. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.
Tip 10: Wait for the weight gain.
Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining any more than 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!
Count your calories on a normal daily basis. That doesn’t mean you have to change your normal eating habits – just eat as you normally would and count the calories you have consumed. This is of crucial importance to try to be as accurate as possible. Then get on the scales and weigh yourself.
Tip 2: Get lots of sleep.
Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.
Tip 3: Stay hydrated.
Drink plenty of water, milk, fresh juices and energy drinks to ensure you are properly hydrated. As a healthy advice drink at least 8-10 glasses of water each day. But, remember not to drink water before meal and in between the meal as it may decrease your calorie intake. Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym. Drink a lot of fluids that supply nutrients and calories like milk, fresh fruit juices and energy drinks.
Tip 4: Healthy Diet.
Choose dairy products, eggs, fish and meat over bread and vegetables. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca. In your quest to gain weight, one should remember to eat a balanced diet and include a variety of nutrients like proteins, starch, vitamins, minerals etcetera so that the body is not used to eating just certain foods. Also, while choosing a balanced meal, one should avoid eating foods that contain bad fats like Dalda, red meat, margarine etcetera as they are bad for the health of your heart and will only leave you more worried.
Tip 5: Be consistent.
It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results. Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular. Heredity does pay a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight.
Tip 6: Plan your meals carefully and stick to the plan.
Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program. Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!
Tip 7: Snack more often.
Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars. Also, eat larger portions and eat at least five meals a day.
Tip 8: Daily exercise.
You need to exercise really hard and intensely to gain muscle mass. Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines. If you have a high metabolic rate - which means you expend a lot of energy even at rest - you need short intense workouts instead of long periods of low-stress activity. The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.
Tip 9: Add Protein to your meal.
Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain come from carbohydrates and fats, do not replace them with protein. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.
Tip 10: Wait for the weight gain.
Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining any more than 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!
No comments:
Post a Comment