Some people have a very difficult time gaining weight, and there’s all sorts of bad advice about how to gain weight (eating large amounts of junk-foods) so it’s very easy to be confused. Here’s how to gain good healthy weight and add muscles or curves to your figure.
Whether you are aiming to lose weight, or gain weight you still must eat healthful foods. We all have the same cardiovascular system and fried foods or too much sugar and processed food are not good for anyone. Keeping that in mind, gaining weight is similar to losing weight- figure out your calorie intake for your goal weight, and consume that amount of calories in frequent healthful meals, based on the food pyramid. If you have no idea what you should weigh, look up the range of weights that are recommended for your height (do a google search for BMI and you’ll find plenty of links). Then you can use a simple formula to calculate your daily caloric intake, demonstrated in this article: How to Easily and Quickly Figure Out Your Recommended Calorie Intake http://www.ehow.com/how_4608985_figure-out-recommended-calorie-intake.html
You will find that healthy fats are a very good source of calories- they have 9 calories per gram and proteins and carbohydrates have 4 calories per gram. Add some healthful sources of fat to each meal, and snack on walnuts, almonds, pecans, and /or cashews mixed with dried fruits, like raisins, dried cranberries or blueberries, dried pineapple, apples or bananas. Make sure you are eating your fruits and vegetables – aim for 5 servings of vegetables and 4 servings of fruit per day.
Some good healthful sources of fat are: Olive oil, peanuts, avocados, walnuts & just about any nut, flax seeds and flaxseed oil, sunflower seeds, salmon, fish oil, halibut and other fatty fishes. Bad fats (AVOID these) include: butter, beef fat (tallow, suet), chicken fat, pork fat (lard), stick margarine, shortening and fried foods.
Now to add muscle, you must lift weights. Girls- you will add nice curves and don’t worry you will NOT bulk-up; Guys- you will add depth and bulk to your frame (your bodies have the testosterone to add muscle, women’s bodies don’t have enough). Do basic full-body exercises a couple times a week, resting for a day or two between each workout. Do 2-3 sets of each exercise, hitting each main body part: upper back, lower back, shoulders, biceps, triceps, chest, abdominals, gluteus muscles, legs and calves. In each set, do 6-10 repetitions (one rep = one push-up or one bicep curl) and make sure you are doing proper form and keeping your back in neutral position, also be sure that you are lifting heavy enough weights that you reach “failure” or that you can’t lift another rep.
Be patient and persistent, gaining the right kind of weight does take time but it does pay off for sure! Check out the resources for more information on following the food guide pyramid and good food choices. Remember, if you each a bunch of junk, then that’s how your body will look (like junk) so just eat more of the healthier foods and you will have more energy and the body you’ve been wanting!!
- Check with your doctor before starting a new exercise program
- Always rest between workouts or you’ll be sitting on the sidelines and your dream-body will be put on pause….