What are some tips on gaining weight?
I recently started a workout plan, and I also started drinking protein shakes so that I can gain weight. So far I’ve gained about 8 pounds. I need to gain about 30-40 more, and I was just wondering if there are any tips on gaining some. Thanks so much
I have a really fast metabolism, so don’t just put something like “eat.” That’s quite obvious and a waste of yours and my time.
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Drink as much whole milk as you can stomach
Pasta + Ground beef is great muscle food
Eggs!
Peanut butter/banana sandwiches go great with the milk
Make sure your lifting heavy weights and your routine is in order. Read the starting strength FAQ:
http://startingstrength.wikia.com/wiki/FAQ
eat
i. Eat more calories
This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.
Do the math. Eat larger portions and eat at least five meals a day.
Your actual caloric requirement can differ depending on your height, weight, activity level and your body’s metabolic rate.
ii. Make smart choices
For example, choose dairy products, Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.
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iii. Protein is important
Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, do not replace them with protein.
iv. Snack a lot
Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.
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v. Fluids help too
Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.
vi. Intensify workouts
Aerobics are great, right? Not for weight gain!
You need to exercise really hard and intensely to gain muscle mass.
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vii. Weights are the way to go
Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.
Free weights put the most stress on muscles and stimulate the maximum number of muscle fibres.
The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.
These exercises are best done under supervision, but they don’t need machinery.
viii. Space out your workouts
If you have a high basic metabolic rate — which means you expend a lot of energy even at rest — you need short intense workouts instead of long periods of low-stress activity.
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ix. Creatine?
Creatine supplements can help some athletes gain weight. It is not known if it is because it gives them spurts of energy or because it adds water weight.
More research is needed in this area before Creatine becomes that magic pill. Creatine supplements are available at all major health food stores, but do not take it without consulting your doctor.
x. Be consistent
It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results.
Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular.
Heredity does pay a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight.
Protein shake’s are great. I was just about to reccomend one. Adding protein poweder’s to peanut butter banana milkshake’s is great too!
Heres some helpful dense food ideas:
– Complex carbs; “pasta”, crossionts, bagels, large tortilla wraps
– Nut’s/ peanut butter
– Whole dairy product’s (whole- 2%, nothing under) ; Milk’s, yoghurts
– Cheeses; old chedder, cottage, feta, cream cheese
– Dried fruit’s over fresh fruits (raisins, cranberries, dried apricots, etc..)
– Cream based sauses/ soups over tomatoe/ herb/ broth based (alfredo, cream of – soup, etc…)
– Added becel’s/ margs/ oils too vegetables and breads
– Powdered milk added to cassoroles and meals
– Hot milk in replacement for boiled water in hot cearels/ drinks
– Granola cearels
– Added wheat germ to oatmeal, cearels, meals, drinks, etc…
– Black olives
– Bananas
– Avacados
– Juice’s over water (orange, apple, etc…)
– Jams
– Protein bars; Odwalla, Clif, Luna
– Nutritonal shake supplements; Ensure/ Ensure Plus, Boost/ Boost Plus, Carnation Breakfast, Slimfast
– Desserty foods (cakes, doughnuts, ice-creams, etc…)
– Fast food’s/ pizzas (As they say: “A calorie is a calorie it doens’t matter how you consume it. You could consume 1000 calories worth of carrot’s and it would still produce in you’re body the same was as 1000 calories worth of cake.)
Hope i’v helped. I’v listed a couple of product resources/ ideas below and more information on them visit the site.
Best of Luck!
- Remember weigh you’reself weekly same time, routine to get accurate result’s.