Are you too skinny? Are people making fun of you because you are small and weak? Use these ten tips to gain weight and build muscle quickly.
In this article we will take a look at ten tips to gain weight. While there is plenty of information designed to help you lose weight, there is a shortage of reliable, useful, information on helping people put on weight. However, the need is out there plenty of people need to gain weight because of a particular sport, because of health issues, or because their metabolism doesn't help them keep on weight. With these ten tips to gain weight you will find that you have an easier time putting on weight while at the same time maintaining an adequate nutrition and minimizing the risk for adverse health effects
1. Calculate your required daily calorie intake using an online calorie calculator. It all comes down to consuming more calories than your body requires to maintain its proper weight, so add about 500 calories to that number.
2. Make sure that your calorie intake comes from many different sources and that it is interspersed throughout the day, rather than all at once.
3. Even though you are trying to put on weight, this does not mean that you will need to start eating unhealthily. Avoid the junk food and instead try to eat bigger meals with plenty of snacks that contain all major food groups.
4. While vegetables are not often regarded as ways to gain weight, starchy vegetables (such as potatoes) are great sources of calories.
5. Fruit may also be overlooked. However, fruit gives you vital vitamins and minerals that you will need to stay healthy while you put on weight. Look for denser fruits (such as banana or pear) rather than more watery fruit.
6. Switch from broth-based soups to creamy soups. These can give you a delicious source of calories while at the same time being comforting and healthy. While fat is good, you will definitely want to avoid trans fats. Instead, look for unsaturated fats, particularly when it comes to creamy soups.
7. You will definitely want to watch your sodium intake. One side effect that comes from eating more red meat and soups is that you may start taking in more sodium than your body is used to eating. Watch your sodium intake carefully and make sure that you drink plenty of water. If you have preexisting edema or hypertension problems, it is highly recommended that you avoid store-bought soups and salty snacks.
8. A commercial weight-gain supplement is a great way to guarantee results. However, these kinds of supplements should never take the place of a balanced meal. They are called supplements because they are meant to supplement, not substitute.
9. Most people trying to gain weight will usually do so because it is part of a training regimen. Do not forget to take into account your physical activity when calculating calories.
10. Your caloric requirements will change over time. As you gain weight, do not forget to recalculate your new requirements with your new BMI, activity, and weight. As you put on more weight, your body uses up more energy for daily activities.
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