8-Easy tips to Gain Weight
Due to modern day luxurious and comfortable lifestyle, many people
tend to gain weight. There is an ever increasing count for
overweight and obese people who need to lose weight in order to
prevent or control the development of degenerative diseases in
So there is more hype for losing weight these days
but then what about those who are desperate to gain a few kilos?
There are people in our society who really strive hard to gain
weight but due to their high metabolic rate may find difficult to
increase even a kilogram despite of eating more.
The basic principle of weight gain advocates that you should ideally
consume more calories than you are able to burn. Exercising is important
even for gaining lean muscle mass. A judicious combination of diet and
exercise can help you gain weight.
more calories: In order to gain weight, eat around 1,000 extra calories
per day. Eat larger portions and eat at least five meals a day. Your
actual caloric requirement can differ depending on your height, weight,
activity level and your body's metabolic rate.
Make good food choices:
Eat a lot of dairy products, fish, lean meat, eggs, fresh fruits
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.
Protein is important: Increase your
protein intake to build new muscle.
Eating the right snack:
Consume a lot of
high-calorie snacks (not junk food) such as cheese sticks, milk
shakes, muffins, dried fruits, yoghurt and breakfast bars.
Fluids help too: Drink a lot of fluids
that supply nutrients and calories; milk, fresh fruit juices and
energy drinks are good examples.
Workout intensively: You need to
exercise really hard and intensely to gain more muscle mass. 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 as these exercises put the most stress
on muscles and stimulate the maximum number of muscle fibers. These
exercises should be done under the supervision of a fitness trainer.
Supplements: Creatine supplements can
help some athletes gain weight but the reason is still not very
clear and needs more research. Creatine supplements are available at
all major health food stores, but do not take it without consulting
Consistency is important:
is not an easy task and might take a long time to show results. Some
people get frustrated and quit. Any change will be noticeable only
when consistently followed. So regularization of the weight gain programme is important.
Compiled By: India Diets TEAM