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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

30 Day Fitness Challenge



Today I am starting a 30 day fitness challenge. I know that it may seem strange that the owner of a blog dedicated to fitness is starting a fitness challenge with himself but it is high time.

We all move forward in lurches, making changes small and large and then coasting a bit until the next go round and I am the same as anyone. This Summer I have been doing a lot of coasting, exercising randomly, eating only so so and just letting myself enjoy Summer in a somewhat lazy way.

Not Anymore

We got back from camping a few days ago and now I have decided that it is time to do a 30 day fitness challenge to get myself back in tip top shape. I weighed myself last night and I am sitting at 203.4 pounds and my daughter took before pics of me (not sharing those till later) and so today I am getting everything cleaned up as far as diet and exercise are concerned.

30 Day Fitness Challenge Starters

Preplanning meals – I will be preplanning the weeks meals so we don’t eat take out as much

Portion control – This is a big one for me. My wife cooks very healthy stuff but I don’t always say no when I should

Junk Food – I am not very good lately. I have more than my one allotted treat per day but at least I have given up the coke and coffee that were such a problem over the years

Everyday Exercise – I am not exercising daily and I can feel it in my strength, agility, energy, and concentration on tasks. Also I get tired easily (sleepy tired I mean)

Prioritize Rest and Fun – I have not been prioritizing much lately and it is starting to show. I need the “To do” and “Not to do” lists to come back into my life

Keep my mind sharp – I have to start trying new things and getting my mind sharp by doing the things that I am not familiar with, maybe a new sport but at least changing a few things up in my regular daily routine.

So that’s me. how about you? Are you interested in following along or taking part? I will be posting lots of my findings, feelings, and frustrations, so we can all go through this together.

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Weight Loss Exercise

Healthy Food Choices to Lose Weight

Healthy food choices are the critical part to lose weight. Many people think that if you want to lose weight all you have to do is reduce the amount of food you eat. While this may be true to some extent, it’s more important to remember that the types of foods you eat can make a huge difference in your weight loss program. You have to eat healthy to lose weight. In other words, you must learn how to make healthy food choices to get the right nutrition in the right amounts.

The truth about weight loss is this: you can lose weight only if you burn more calories than you consume. You can do this by eating less, exercising more, or doing both. Health experts recommend a combination of a healthy diet and exercise to lose weight. A good weight loss plan allows you to eat healthy to lose weight.

Make a Lifestyle Change

Many people become overweight as a result of making the wrong food choices. Sad to say, this is because our way of life makes it easier to snack on doughnuts and cookies instead of fresh fruits. The refined carbohydrates in cakes, white bread, cookies, candies and biscuits quickly add pounds to the waistline and belly. The taste buds of the typical American are attuned to fried foods, chips, and junk food. Clearly, a conscious effort must be exerted to get people on the right track when it comes to making healthier food choices.

Healthy Food Choices to Lose Weight

Health Food Choices

People who want to lose weight often go on all sorts of diets, hoping that they will eventually find one that will help them shed fat and keep the extra pounds off permanently. It’s time people realize that fad diets do not work for long-term weight loss. You have to make a lifestyle change and learn to eat healthy if you want to lose extra weight and keep it from coming back.

Healthy Food Choices for Weight Loss

People have to eat but making the wrong food choices can lead to obesity or weight problems and illness. If you want to lose weight, eat the following healthy foods:

  • Fruits
  • Vegetables
  • Lean meats
  • Fish
  • Whole grain cereals
  • Nuts and seeds
  • Milk products
  • Eggs

A healthy diet for weight loss should also include plenty of water.

How to Eat Healthy to Lose Weight

The smartest way to lose weight is to choose healthy foods that you already have in your normal daily diet. Make this the starting point for your new and healthy eating habits. Eating familiar foods helps dispel the idea that you are on a diet. This is very important if you are trying to lose weight because being on a diet implies that it will end some day. When you stop your diet, you may gain back the weight you lost.

By changing your eating habits and learning to eat healthy, you’ll be able to lose weight and keep it off for good. Reduce your consumption of refined carbohydrates and watch what you add to your food. Avoid creamy sauces, high-calorie salad dressings, and deep fried foods. Keep in mind that it’s possible to make healthy food choices even at a fast food restaurant.


Healthy Food Choices to Lose Weight

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