If you're
all skin and bones and want to know how to gain weight fast, then these
5 tips will help you add some flesh and muscle to your frame.
While it may
not seem apparent, gaining weight is just as difficult as losing weight. Those
who are skinny or thin are that way for a reason. They eat less than normal, or
have such a high metabolic rate that they burn off all extra calories, leaving
little or nothing to build their body on.
So how to
gain weight fast if you're a rapid burner who can't seem to eat your way to
more muscle? The standard advice to eat fatty or sugar-rich food isn't
effective. The reason is that the extra calories in these diets tend to be
deposited on your body in the form of unhealthy fat rather than solid muscle.
The best way
to gain weight is to eat food rich in calories as well as protein. That's the
right approach to get adequate nutrition while providing your body with the
substrate required to build muscle. Your food must be rich in protein and
include moderate amounts of carbohydrate and fat.
Here are 5
tips to put on weight the healthy and natural way.
1. Avoid
snacking in between meals. Have just 3 large meals daily. Include starchy food like potatoes, pasta
and bread in your diet. But don't eat chips, crisps and other fried snacks that
only provide empty calories. They not only help you gain weight, but they are
also bad for your health.
2. Eat eggs
and lean meat. Chicken and
turkey are excellent sources of animal protein. Legumes, beans and peas are
good sources of plant protein for vegetarians. By combining protein-rich food
with carbs and vegetables you can plan a balanced and healthy diet.
3. Take
dietary supplements. Protein
shakes and whey drinks provide a boost of protein and amino acids in the
immediate post-workout period. By taking these building blocks of muscle
growth, you will quickly bulk up and become stronger.
4. Exercise
lightly. This
improves your appetite and you'll be able to eat more calories. Training with
weights helps develop muscles while also making you hungrier.
5. Eat
multiple meals daily. Some people
find that they may have to eat 6 or 8 times in a day in order to gain weight.
This is important when you work on strength training. This increases calorie
consumption, and you must focus on eating more than you burn off in order to
gain weight.
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