Thursday, April 5, 2018

How to Gain Weight the Healthy Way

Diet and nutrition are as important to gaining muscle mass as the type of workout you are doing. If you are working out hardcore and not seeing very big results, this may because you are not putting on enough weight. Your body needs to put on more calories than it is burning to start putting on weight. It is important to put on healthy weight and not eat things that will turn into fat. Here are a basic outlay and guidance on how to gain weight healthily. Keep in mind always that high protein meals are always recommended.

Basic guidelines to gain weight

1.Take in a lot of proteins

Eating 4-6 low saturated fat, high protein meals a day will give you the energy that you need to get through intense workouts. Complex carbs are needed for proper muscle repair after your weight lifting workouts. If you are naturally skinny, it will be that much harder to pack on the pounds for successful muscle gain. Learning how to gain weight the healthy way will be much more beneficial than packing on unhealthy foods that are high in calories and fat.

2. Take high-calorie foods and drinks.

High-calorie dense foods will give you the best results. Fruit and fruit juice are higher in calories than vegetables. Most of the calories that you are taking in should come from complex carbs and protein. Identifiable carbs are cereals, beans, potatoes and many others. Below are just some examples of healthful snack alternatives:
  • A protein shake
  • A bowl of cereals together with milk and fresh fruit
  • A sandwich on whole-grain bread
  • Possibly a cup of bean soups
Ingest additional calories from fruit drinks, zero fat milk or soymilk. If essential fluids fill you up too much, you can keep them between meals, rather than with your food.These will provide your body with energy that will be released throughout the day and during your workouts hence gaining weight.

3. Drink Supplements

There are now a lot of supplements being sold in the market that could help you to gain weight and build muscles fast. Most of these supplements are made of natural ingredients and are filled with vitamins and minerals that are beneficial for weight gain and muscle growth. But before you decide to drink any of these supplements, make sure that you do your research well to be guaranteed that such brand of supplement is safe and effective.

4. Sleep

Finally, last but not least, don't overlook sleep. Sleep is critical for success with your goal of learning how to gain weight because it's when the body goes into deep recovery mode.

The sleep hours are also when growth hormone peeks, which is one of the most powerful muscle building hormones in the body. Aim to get at least seven hours per night, if not eight for you to gain weight.

It is important to choose carefully the foods that are rich in protein and low in fat. Even though you should increase your food intake, it should come from healthy foods like
  • Nuts
  • Lean meats
  • Fish, etc. 
Rich sources of carbohydrates should be a priority in the form of fruits, vegetables and whole grains. You will still want to eat healthy foods, just more of them. Fat should consist of 15 to 25 percent of your total daily calorie intake. Make sure to focus on the protein and not to take in too much sugar. Sugar is stored in the body as fat, so this will not help you in building the muscle that you are looking for. 

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