In today's world people are in a battle with weight loss. However, there
are some people that want to do the exact opposite. If you are one of
those people that is looking to gain weight there are ways to achieve
your goals.
First and foremost you want to change your diet. A nutritional diet is not composed of junk or greasy food. Bad fats are not good for your body or your success with gaining healthy weight. You want to be toned and healthy, not flabby. However, there are healthy fats like omega 3 fatty acids which are commonly found in
flax, tuna, salmon and walnuts that can aid in weight gain and healthy living.
Besides adding good fats, you will also need to increase your protein intake from things like lean meat, nuts, poultry products, legumes and seeds. To top it off, you will also need carbohydrates that can be found in fruits, vegetables and whole grains. Each meal should consist of protein and 2 to three servings of vegetables preferably the green kind that has a lot of vitamins and phytonutrients. An important tip is eating five to six small meals per day instead of eating three large ones.
In addition to getting protein from food there are supplement drinks, available at various stores, which you can add to your diet throughout the day. Since they come in different flavors, you can choose your favorite, add some water and then serve. Some people even add a small amount of flax seed oil and psyllium powder so they also get some omega 3 fatty acids into their system.
Besides protein drinks don’t forget to drink lots of water to replenish what you lost during a workout. Milk and fruit juices are also good. You must avoid sodas since it only adds calories and has no nutritional value. Watch out for sugary drinks that do not add any nutritional value.
Now that you have control over eating good foods, now it is time to work on bodybuilding. Resistance training forces the muscles in your body to work harder and as a result increases your muscle size. Some examples are aerobics, cycling, running and weight lifting which can be done, of course, if you have the equipment at home or if you are a member of a gym.
Exercising is ideally done for 20 minutes but those who want to sweat it out and gain muscle mass in a shorter period of time should try to work out between 1 to 2 hours every other day.
Since it takes some time for your muscles to recover after a workout, you should make sure to give your body time to rest. It may take some time to gain the ideal weight you want if you are underweight so just be patient because the right nutrition diet and body building program will soon make you reach your goal weight.
Once you do reach your ideal weight, the challenge now is maintaining it. This is done by monitoring your calorie intake. There are books about this, as well as information online which you can download to help you calculate how much of a certain food you can eat per day.
The mistake some people make that gets them off track is adding some unhealthy foods to their diet such as chicken nuggets, french fries and fish sticks. You should eat smart and go for baked chicken, potatoes or steamed fish. If you want, make the portion a little bit bigger. It seems tempting to add unhealthy foods as a way to gain weight, but remember, you are looking for a healthy body as well.
One great tool if you are just starting out is to work with a trainer who can help you achieve your objective by making the program and then all you have to do is follow it. Most gym memberships offer a few free personal training sessions. Use this to your advantage to set a program. You can probably add more weight later on in the barbells or dumbbells when you don’t find it that challenging as before.
Overall, gaining weight is possible, and more importantly gaining weight in a healthy way will aid to a more fulfilling lifestyle. Eating well and bodybuilding are just two ways to start on your journey to success.
About The Author
To learn much more about the different types of methods for gaining weight, visit BuildMuscleandBunFat.net where you will find this and much more, including losing belly fat.
First and foremost you want to change your diet. A nutritional diet is not composed of junk or greasy food. Bad fats are not good for your body or your success with gaining healthy weight. You want to be toned and healthy, not flabby. However, there are healthy fats like omega 3 fatty acids which are commonly found in
x
x
x
flax, tuna, salmon and walnuts that can aid in weight gain and healthy living.
Besides adding good fats, you will also need to increase your protein intake from things like lean meat, nuts, poultry products, legumes and seeds. To top it off, you will also need carbohydrates that can be found in fruits, vegetables and whole grains. Each meal should consist of protein and 2 to three servings of vegetables preferably the green kind that has a lot of vitamins and phytonutrients. An important tip is eating five to six small meals per day instead of eating three large ones.
In addition to getting protein from food there are supplement drinks, available at various stores, which you can add to your diet throughout the day. Since they come in different flavors, you can choose your favorite, add some water and then serve. Some people even add a small amount of flax seed oil and psyllium powder so they also get some omega 3 fatty acids into their system.
Besides protein drinks don’t forget to drink lots of water to replenish what you lost during a workout. Milk and fruit juices are also good. You must avoid sodas since it only adds calories and has no nutritional value. Watch out for sugary drinks that do not add any nutritional value.
Now that you have control over eating good foods, now it is time to work on bodybuilding. Resistance training forces the muscles in your body to work harder and as a result increases your muscle size. Some examples are aerobics, cycling, running and weight lifting which can be done, of course, if you have the equipment at home or if you are a member of a gym.
Exercising is ideally done for 20 minutes but those who want to sweat it out and gain muscle mass in a shorter period of time should try to work out between 1 to 2 hours every other day.
Since it takes some time for your muscles to recover after a workout, you should make sure to give your body time to rest. It may take some time to gain the ideal weight you want if you are underweight so just be patient because the right nutrition diet and body building program will soon make you reach your goal weight.
Once you do reach your ideal weight, the challenge now is maintaining it. This is done by monitoring your calorie intake. There are books about this, as well as information online which you can download to help you calculate how much of a certain food you can eat per day.
The mistake some people make that gets them off track is adding some unhealthy foods to their diet such as chicken nuggets, french fries and fish sticks. You should eat smart and go for baked chicken, potatoes or steamed fish. If you want, make the portion a little bit bigger. It seems tempting to add unhealthy foods as a way to gain weight, but remember, you are looking for a healthy body as well.
One great tool if you are just starting out is to work with a trainer who can help you achieve your objective by making the program and then all you have to do is follow it. Most gym memberships offer a few free personal training sessions. Use this to your advantage to set a program. You can probably add more weight later on in the barbells or dumbbells when you don’t find it that challenging as before.
Overall, gaining weight is possible, and more importantly gaining weight in a healthy way will aid to a more fulfilling lifestyle. Eating well and bodybuilding are just two ways to start on your journey to success.
About The Author
To learn much more about the different types of methods for gaining weight, visit BuildMuscleandBunFat.net where you will find this and much more, including losing belly fat.