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Weight Loss Exercise

How to Gain Weight


People who are underweight know that it is as much of a challenge for them to gain weight as it is for obese and overweight individuals to lose weight. Although this may come as a surprise to some, there are people who are hard gainers, or individuals who are naturally thin.

It’s not impossible to add bulk and muscle to your body as long as you follow these ideas of how to gain weight. Just keep in mind that your overall intake of calories should exceed the number of calories that you burn.

How to Gain Weight

Consume more calories – The average daily calorie requirement for a male who performs light activity is 2,200 calories; a female needs about 1,900 calories per day. Actual caloric requirement differs depending on age, activity level, and other factors. If your goal is to gain one pound per week, you need to consume about 500 calories more per day than your actual requirement.

Eat larger portions, but be sure to choose healthy foods.

How to Gain Weight

How to Gain Weight

Choose high-calorie foods – This tip can help you gain weight more quickly. With high-calorie foods, a little goes a long way. Healthy fats and oils are good for the body and provide plenty of calories. Dairy products, eggs, meat, potatoes, whole grain pasta and beans are packed with nutrients and calories.

Include high quality proteins in your diet – Your body needs proteins to build muscles and body tissue. Be sure to include rich sources of quality protein in your diet, such as meat, chicken, fish, eggs, milk and beans. Don’t forget that you also need carbohydrates and fats for energy. The ideal ratios for weight gain are 55% carbohydrates, 30% protein, and 15% fat.

Snack frequently – Consuming a lot of calorie-dense, nutrition-packed snacks is a great way to take in more calories. If you follow this tip to gain weight, you’ll start building muscles and developing a bigger physique more quickly. Avoid snacking on junk food. Instead, consume nuts, bananas, dried fruits, milk shakes and smoothies for a healthy, high-calorie snack.

Drink plenty of liquids, including water – Just because it’s calorie-free does not mean you should stop drinking water while trying to gain weight. Keep in mind that the body needs water to function properly, so be sure to drink 8 to 12 glasses of water every day.

In addition to water, you should also drink beverages that supply nutrients and calories. Fruit juices and milk can help you gain weight.

Lift weights – There’s only one way to develop bigger muscles, and that’s by lifting weights. Dumbbell and free weight exercises that target large muscle groups allow you to build muscle mass more quickly. Proper eating is important for weight gain, but without strength training the weight you gain will turn to fat, not muscle.

Gradually increase the amount of weights you lift each time you workout. Your muscles will grow stronger and get bigger.

Get enough rest – Your body needs rest in order to function properly. It is also while you sleep and rest that the body repairs and builds muscles, allowing you to gain muscle mass.

Keep in mind that these tips of how to gain weight will work only if you are consistent and persevere to reach your goals. Although genetics determines your natural body type, an effective strength training program and proper diet can give you the physique you have always wanted.

Burn the Fat Feed the Muscle
burn the fat feed the muscle is an exercise and diet program. My review of Burn the Fat shows that it is designed and written by an ex-pro natural bodybuilder but is a system that was written for regular guys and gals. Teaching you how to workout and eat to lose weight.

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Weight Loss Exercise

Healthy Foods to Help You Gain Weight


Overweight and obesity problems plague two-thirds of the American population, but there are also people who have exactly the opposite problem – they are much too thin. Some people are underweight due to medical conditions or eating disorders, while others are just naturally thin. If you are someone who needs to put on some extra pounds, your goal would be to increase your calorie intake every day by eating healthy foods to gain weight and build a more muscled physique.

Being underweight can be a problem but it doesn’t mean that you want to become fat and flabby. You need healthy foods and exercise to help you build strong muscles and a bigger body. Avoid foods that are high in saturated fats; they may make you gain weight quickly but are bad for your health. The following foods will help you gain weight and increase muscle mass while providing the calories, vitamins and minerals your body needs.

Healthy Foods to Help You Gain Weight

Healthy Foods to Help You Gain Weight

Healthy Foods to Help You Gain Weight

Pasta and Other Carbohydrate Sources – Carbohydrates are the body’s main source of energy and should provide up to 65% of your total caloric intake. One cup of cooked pasta contains approximately 200 calories. Pasta topped with marinara sauce and shredded cheese is a great source of carbohydrates, protein, calcium and lycopene.

Other excellent sources of carbohydrates are bagels, potatoes, oatmeal, whole wheat bread, sweet potatoes and yams. If you are trying to gain weight, you need plenty of carbohydrate-rich foods to supply your body with energy. Provide your body with enough carbohydrates for energy, otherwise it will break down muscle tissue and use it for energy.

Dried Fruits – Raisins and dried berries, apricots, pineapple, cranberries and mango are packed with calories, vitamins and minerals. Dried fruits, without the water content, are more calorie-dense than fresh fruits. A half-cup of raisins has over 200 calories while a cup of fresh grapes has only about 60 calories. Snack on raisins and other dried fruits to help you gain weight more quickly.

Nuts and Seeds – Nuts and seeds are some of the healthiest foods to gain weight. Polyunsaturated fats in nuts and seeds provide healthy calories. Walnuts, almonds, flax seeds, pumpkin seeds, sunflower seeds and pecans offer a variety of flavors for a delicious, nutritious and calorie-dense snack.

Lean Meats and Other Protein Sources – Your body needs quality protein to build muscle mass. If you want to gain weight and maintain or add more muscles, you need high-protein foods such as lean meats, poultry, eggs, salmon, tuna, cottage cheese and tofu.

Avocado – Avocados are nutrient-dense and calorie-dense. A single avocado provides over 200 calories of nutrition. Avocados are rich in healthy monounsaturated and polyunsaturated fatty acids, Vitamin E, Vitamin K, potassium, B vitamins, and folic acid. Enjoy this wholesome fruit in sandwiches, salads and guacomole.

Healthy Fats and Oils – One of the quickest ways to boost your calorie intake is by adding extra fat to your food. Choose healthy fats and oils, and stay away from saturated fats. Olive oil, canola oil, flaxseed oil, and grape seed oil are rich in monounsaturated and polyunsaturated fatty acids. Drizzle some extra virgin olive oil on your pasta, salads, vegetables and other foods to gain weight in a healthy and natural way.

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