Walking The Plank To A Healthier Lifestyle: How To Gain Weight With A Steady Balance
The first thing you need to do is to determine how many calories you need to gain weight.
Determining this number can sometimes be tricky, since each person's metabolic needs are different.
Evaluate the amount of food you are taking in and the amount of calories you are burning off, simply put are you overtraining and under eating? Keep track for a week, this will give you a true indication of your actual needs.
Chances are you are probably under-estimating your calorie intake, and by doing this you are not providing your body with sufficient calories or the proper nutrients to stimulate muscle gain! After you determine your base calories, add on an additional 15 - 20 percent more calories as a starting point.
To gain weight healthy, without getting too fat aim for 0.
5 - 1.
0 lb of weight gain per week.
This new amount of calories to gain weight should come from all three major nutrients: carbohydrates, protein and essential fats.
Additionally, to accommodate the calorie increase, try eating 7 or 8 meals every 2 hours instead of 5 or 6 meals every 3 hours, this will allow the body to better assimilate this increased food intake.
Over the course of a few weeks, continue to up your calories until you begin to notice a steady increase in your weight gain.
As for what foods make you gain weight, choose food closest to their natural form for quality results.
Carbohydrate choices should be complex in nature and full of fiber, such as oatmeal, brown rice and yams.
Choose lean proteins such as egg whites, chicken and steak.
When making food choices, remember the old saying - you are what you eat, quality food = quality results.
That isn't saying you can't throw in the occasional junk meal, just don't make it a habit.
So we have talked about what food to eat to gain weight and how many calories to gain weight, so what about when to eat? As you probably are already aware, eating your carbohydrates, proteins and fats at specific times of the day will ultimately lead to better weight gain and muscle results.
Since your body is more receptive to carbohydrate absorption and utilization before and after workouts and first thing in the morning, be sure to limit your carbohydrate intake to these specific times if possible.
As for protein, consume a serving with every meal.
Do not combine your fats with your carbs.
The result will only be a decrease in absorption of carbohydrates into muscle glycogen and an increase in carbohydrate storage in fat cells.
Determining this number can sometimes be tricky, since each person's metabolic needs are different.
Evaluate the amount of food you are taking in and the amount of calories you are burning off, simply put are you overtraining and under eating? Keep track for a week, this will give you a true indication of your actual needs.
Chances are you are probably under-estimating your calorie intake, and by doing this you are not providing your body with sufficient calories or the proper nutrients to stimulate muscle gain! After you determine your base calories, add on an additional 15 - 20 percent more calories as a starting point.
To gain weight healthy, without getting too fat aim for 0.
5 - 1.
0 lb of weight gain per week.
This new amount of calories to gain weight should come from all three major nutrients: carbohydrates, protein and essential fats.
Additionally, to accommodate the calorie increase, try eating 7 or 8 meals every 2 hours instead of 5 or 6 meals every 3 hours, this will allow the body to better assimilate this increased food intake.
Over the course of a few weeks, continue to up your calories until you begin to notice a steady increase in your weight gain.
As for what foods make you gain weight, choose food closest to their natural form for quality results.
Carbohydrate choices should be complex in nature and full of fiber, such as oatmeal, brown rice and yams.
Choose lean proteins such as egg whites, chicken and steak.
When making food choices, remember the old saying - you are what you eat, quality food = quality results.
That isn't saying you can't throw in the occasional junk meal, just don't make it a habit.
So we have talked about what food to eat to gain weight and how many calories to gain weight, so what about when to eat? As you probably are already aware, eating your carbohydrates, proteins and fats at specific times of the day will ultimately lead to better weight gain and muscle results.
Since your body is more receptive to carbohydrate absorption and utilization before and after workouts and first thing in the morning, be sure to limit your carbohydrate intake to these specific times if possible.
As for protein, consume a serving with every meal.
Do not combine your fats with your carbs.
The result will only be a decrease in absorption of carbohydrates into muscle glycogen and an increase in carbohydrate storage in fat cells.