Gaining weight can be very daunting to some. People believe that by simply not watching what they eat, the weight should pile on, just like it does for other people.
If you are underweight and don't gain weight easily then the completely opposite is true for you. You need to start watching what you eat more and more.
A healthy weight gain consists of mainly gaining muscle tissue in the areas that you want. Muscle looks the best, it makes you feel the best, it adds a lot of functionality to your body and has a lot of other benefits. You do not want to gain fat, which will make your skinny body very ugly, by adding cellulite and fat in places you do not want. There is nothing worse then a skinny body with fat covering it.
So here they are, the things you absolutely need to do to gain healthy weight effectively:
Caloric intake. You must be consuming more calories then you're expending. Your body needs energy to build new tissue and gain weight. You need to start counting calories and know exactly how much energy you are getting. An average male will need to consume between 3000 and 4000 calories a day to gain weight. The number will depend on person's genetics, weight, and activity.
Macro and micro nutrients. You need to be getting the right amounts of carbohydrates, proteins and fats for to most efficiently put on weight. Your diet needs to be balanced. Micronutrients are the vitamins and minerals. Make sure you're getting enough fruit and veg.
Whole food. this ties in with the previous point. Your carbohydrates fats and proteins need to be coming from healthy whole food sources. Most of your vitamins and minerals also need to be coming from real fruit and veg and not the food supplements.
Exercise. Exercise helps in two ways. Firstly it allows you to gain the weight in all the right places. Secondly it can promote release of hormones, which promote weight gain. Heavy weightlifting is one of the best forms of exercises for healthy weight gain. Squats, deadlifts, bench presses and pull-ups are some of the exercises you should be doing.
Consistency. you need to consistently be exercising and eating your meals. That means exercise at least 3 times a week and have at least 3 meals a day. Make sure you have big meals and regular snacks. This is what makes or breaks any body transformation.
Those are some of the very basic things, that you need to know and apply in order to effectively gain weight. there is a lot more information out there that can help you put on weight in the most effective ways.
September 1, 2009
By Alex B.
Those are some of the very basic things you need to know and there is a lot more information out there that can help you put on weight in the most effective ways.
Source: http://www.articlesbase.com/nutrition-articles/basics-of-healthy-weight-gain-862056.html
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