There are many people who want to know how to gain weight, and they soon find out that this is not an easy goal to achieve. In order to successfully gain weight, it is essential to lift and eat more. It is a well established fact that weight lifting is an important process in increasing body mass. However, the way an individual eats is equally significant.
Although it is necessary to count the number of calories consumed in a normal day, there is no need to alter any particular eating habits. One must also monitor progression through the regular checking of weight. The average person attempting to gain weight should try to eat an additional five hundred calories per day. Rather than consuming three large meals per day or constantly eating throughout the day, the intake must be spread out over five or six small meals. One should allow about two and a half to three hours in between meals. Even though it seems like such a simple theory, one must remember that in order to get big, he or she has to eat big.
Another important step is weightlifting, which can be done in the gym. Aerobic exercises such as running and stationary cycling are designed for fat loss and should be avoided.
After these two steps are practiced for one week, another weight check should be done. Within a month, one can expect to gain anywhere from five to eight pounds. At some point during this process, the rate of weight gain will eventually reach a plateau. Once this takes place, it will be necessary to eat even more. One must add another two hundred and fifty calories per day to stimulate more weight gain. If a noteworthy increase in weight does not occur within two weeks, it is advisable to add two hundred and fifty more calories to a daily diet.
All individuals who invest time and effort in a weight gain program must avoid bad fats found in items like chips, candy, fast food, and fried food. The food should be high in protein and low in saturated fats. For example, fish, flax seed oil, nuts, vegetables, fruits, pasta, rice, lean meats, turkey and chicken breast are healthy food choices. Junk foods contain saturated fats or unhealthy Trans fats and must not be consumed. The rise in calorie consumption must come from sources rich in omega-3 essential fatty acids like walnuts, flax, salmon and tuna. Adding more calories can be achieved by taking protein powders and nutritional supplement drinks between meals. These protein powders are flavored, but water, juice, or milk is used to improve the taste.
Muscle mass increases with the help of protein supplements like creatine and glutaminem which contain essential amino acids. Regular supplements of vitamins and minerals also help to build muscle.
Another step in the monitoring of progression is to determine whether the added weight a primarily muscle or fat. This can be easily discovered by calculating the body fat percentage.
It is recommended to drink a minimum of half a gallon of water per day. This will provide the energy needed to gain weight. Another important concern is sleep, as one must get at least eight hours of rest. Those who say “I want to gain weight” have to assume that they would add some fat in the process.