How to gain weight
Follow these tips and you'll gain weight easily.For those struggling to gain weight, the battle to add muscle to a slim frame can be both frustrating and exhausting. While many of us would love to have the problem of being underweight, for those struggling to add size, gaining weight is not as easy as it seems. Here are a few tips to discover how to gain weight by adding lean muscle and increasing your size in a healthy way.
Consume More Calories
Although it may seem like a simple answer, consuming more calories is the first step in gaining weight and experts suggest adding an extra 300-500 calories to your daily intake. It is important however, that the calories are healthy ones. Consuming massive amounts of junk food may result in additional weight but this will be fat and not the lean muscle mass you are looking for. Junk food also contains trans fats, which are unhealthy and can damage your heart.
It is important to treat your body well and the old adage "feed the machine" rings true. Try consuming five small meals per day instead of the traditional three large meals. This will ensure that you do not get full before you have eaten your daily calories. Add a morning and afternoon snack to round out your calorie intake.
Your diet should be full of protein, healthy fats and good-for-you carbohydrates. Healthy sources of protein are lean meats, fish, poultry, nuts like almonds and walnuts while salmon and tuna are great sources of omega-3 fats. Healthy carbohydrates are whole grains, fruits and vegetables. The experts suggest a diet that combines 30-50 percent protein, 20-50 percent carbohydrates and 20-40 percent healthy fat.
There are many healthy supplements available to help you gain weight. Protein shakes are a great way to add healthy calories to your daily intake. Protein bars are another good way to add calories in a healthy way. There are many varieties and flavors to choose from making eating healthy easy and delicious.
For those looking to gain weight it is a good idea to add a high quality multivitamin to your diet. In addition, make sure to include a variety of foods so that you do not get bored with your new food regime. Discover delicious recipes for weight gain at weightgain4you.
Weight training and resistance exercise are necessary when trying to bulk up and add size to your frame. Increasing the size of your muscles through lifting is one of the best ways to gain weight. Muscle weighs more than fat and it is important to replace unnecessary and unhealthy flab with lean muscle. Completing more reps tones muscle, lifting heavier weight adds muscle so try to lift as much weight as you can while still being able to complete your set. Keep in mind that it takes time to see the results of weight training but persistence will pay off.
Avoid Caffeine and Nicotine
Caffeine and nicotine are stimulants that act to speed up the metabolism, which for those who are looking to gain weight in an unwanted effect. In addition, caffeine acts as a diuretic, speeding up the process of elimination. When you are looking to gain weight, you want your body to slow down and absorb all the nutrients of your food so avoid excess caffeine intake.
Consult the Experts
If you follow the rules for how to gain weight and are still having trouble, consider consulting an expert for additional help. Nutritionists can help put together a custom diet specialized towards your personal needs to help you gain weight while personal trainers can put together a program directed to help you make the most of your time in the gym and show you how to gain weight in a healthy, successful way.