Weight Gaining Tips
May 25, 2009
Weight gain is as simple as weight loss if you follow few simple tips. You need to intake more calories more than you expend. We tell you how!
INTAKE MORE CALORIES: The average requirement of calorie per day in males is 2,000 and for females, it is 1,900. So you have to intake 1,000 extra calories a day to gain weight.
CHOOSE IT SMART: Eat healthy food. Intake a lot of dairy products like milk, cheese, butter, etc. Choose meat over vegetables. Eat a lot of beans, pulses or peas and food with high starch content.
PROTEIN IS A MUST: Protein is very important in gaining weight as it builds new tissues. However, much of the fat content comes from carbohydrates and starch.
SNACKS HELP: Eat a lot of snacks like cheese balls, milkshake, cashews, almonds, etc.
FLUID: Drink a lot of fluid. Glucose drinks, fresh fruit juices or simply water helps. This keep your body hydrated and hence quickens the digestive process.
EXERCISE: If you are looking at the treadmill, that’s not going to help you in any way! Extensive workouts aiming at muscle renewal helps. Try dead lifts, pull ups, bar lifts, squats. These are free-weight exercises.
CREATINE SUPPLEMENTS: Creatine supplements helps to gain weight. It adds water weight to the body. A good quality mineral supplement along with multi-vitamins also works wonders. But do not take it without consulting a doctor.
FOOD CHART: Make a diet and stick to the food chart. This will make the process of weight gain easier and faster too.
BALANCED DIET: Your diet should consist of proper amount of carbohydrates, protein, fat and lipid. Eat healthy. Do not intake more calories by eating unhealthy food.
These were few tips for a weight gain program. Follow these steps to ensure a healthy growth.
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