Gaining weight is as difficult as losing weight. Both of these take some time. But gaining weight is possible like losing weight. Only you have to try and go through a proper routine.
For gaining weight you need to look after two aspects- your diet and strength training. Many people thing exercise is the way to losing weight. But this concept is wrong. If you want to gain weight then you need to do some useful workouts too.
How To Gain Weight:
Workout: Many people think that exercise is only for losing weight, but sadly this is a myth. Daily exercise can help to increase your muscle mass and tone your fat portion in the body thus improving your body composition. Moreover it also works to improve your appetite and thus your food intake. Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight. Multiple-joint lifts that will shock your system and stimulate your body into growth. Gradually add a little amount of weight each time you workout – this will help you strengthen those muscles.
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.
Eating Strategies: Here are some tips for getting those extra calories into your daily meal plan-
- Eat frequently - Make time for 3 large meals and
2-3 hefty snacks every day.
- Eat larger than normal portions at meals!
- Eat higher calorie foods. Choose dried fruit, starchy vegetables, dense whole grain breads and cereals, hearty bean soups, nuts
- Make beverages count. Drink shakes, milk, juice, etc. instead of water, coffee, tea, and diet sodas.
Foods with more calories:
Breads
Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or
rye (as opposed to fluffy white breads). The bigger and more thickly sliced the
better! Spread generously with peanut butter, jam, honey, hummus, or low fat
cream cheese.
• Cereals
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Crackling Oat
Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed
cereals). When making oatmeal and other hot cereals, use low fat milk instead
of water. Add extra nuts and dried fruits for flavor.
• Vegetables
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and
beets have more calories than watery veggies like broccoli, cauliflower,
zucchini, green beans, and cucumbers.
• Fruits
Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried
apricots, etc.) have more calories than watery fruits such as oranges, peaches,
plums, berries, and watermelon. Buy canned fruit packed in heavy syrup,
instead of its own juice, for extra calories.
• Soups
Select hearty black bean, lentil, split pea, chili with beans, barley, or
minestrone soups. These soups have more calories and carbohydrates than
brothy chicken, and vegetable types.
• Salads
Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans,
green peas and corn, chopped vegetables, sunflower seeds and chopped
walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with
a liberal amount of vinegar and oil type dressing.
• Beverages
Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit
smoothies, and regular soft drinks. Avoid filling your stomach up with non
caloric beverages like water, coffee, tea, and diet soft drinks.
Remember, choose tour diet carefully. Don’t just eat anything to gain weight. Always avoid what is bad for health.
Drink Water: Drink around a half gallon a day, more if you can. Yes, that's a lot of water, but it's that water that will give you the energy you need to gain that weight.
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.
To gain weight, you do not take any unhealthy food. If you are having foods with high saturated fat then eat it in moderation. It is very important to have a healthy diet plan. Weight training helps convert the extra calories into muscle rather than flab. Aim for 2-3 times per week.
