How to gain weight | How to gain weight quickly | Gain weight in week

How to gain weight | How to gain weight quickly | Gain weight in week

How to gain weight | How to gain weight quickly | Gain weight in week :

How to gain weight? it is difficult as like loosing weight but after reading this article you will gain weight easily and fastly following these instructions and tips.

How to gain weight: Unhealthy habits 4 gaining unhealthy weight 

- "Coffee shopping" or 4 some of us it is the "meet up 4 a drink"

- Finishing everything on ur plate and peer pressure 

- Food rut eating the same thing day in and day out.

- Eating in front of the TV 

- Eating in the car

- Lack of sleep may be making u fat 

How to gain weight: People may be underweight due 2 various reasons 

Inadequate feeding habits, prolonged meal time gaps, poor selection of foods, increased physical activity without increasing the food intake can lead 2 energy deficit, r a few of the major reasons 4 being underweight. Other reasons can be malabsorption due 2 prolonged illness, diseases such as tuberculosis, cancer, hormonal imbalances (hyperthyroidism) and eating disorders such as anorexia nervosa or bulimia. 

How to gain weight: Healthy weight gain 

Gradual weight gain is always advisable. An increase in 500 kcal per day can result in increasing the body weight by 0.5 kgs per week. Objective should be 2 res2re a desirable weight/ ideal body weight according 2 1 is age, gender and height. 2 rebuild body tissues, 2 maintain a good nutritional status and 2 maintain ideal body weight r a few reasons why healthy weight gain is important.

How to gain weight: Exercise 

If u r indulging where food is concerned, bewr of the inevitable skinny person's paunch. No matter what ur skinny status, as u grow older, u will develop an unsightly paunch. 2 avoid this, u must endeavour 2 maintain a t1d body. 4 this, exercise is essential. Participate in a balanced mix of cardio, 

weight training, and flexibility exercises every day.

How to gain weight: Lift weights 4 lean mass 

If u have not figured it out already, u r going 2 be doing some heavy lifting in order 2 put on lean mass. The foundation of ur routine should be the big compound lifts: Squats, deadlifts, presses (bench and overhead), pull-ups, rows, dips, snatches, power cleans, clean and jerks. These engage multiple muscles while triggering ur hormonal response systems.   

How 2 gain weight: Exercises 4 beginners 

1

Squat 5x5 

Pull-ups 5xFailure (add weight if "Failure" is becoming more than 12 reps) 

Overhead Press 5x5 

2

Squat 5x5 

Deadlift 1/2/3x5 (ur choice; deadlifts can be incredibly taxing, and with exhaustion comes poor 4m, so be crful; sometimes it's better 2 do a really 

heavy load 4 a single set) 

Bench Press 5x5 

3

Squat 5x5 

Pull-ups 5xFailure 

Overhead Press 5x5 

Do this sequence every week (maybe Monday, Wednesday, Friday) and steadily increase the weight each session. Once u r making progress, feel free 2 add in other exercises like dips or more Olympic lifts. 

How to gain weight: Healthy diet 

U may take dietary supplement, but u need a balanced diet more. u need the right amount of protein, carbs and fats. Help urself 2 nuts and dairy products. Protein is the key 4 muscle building; this will help u gain weight. 

How to gain weight: Healthy heart and weight gain diet 

Add pistachios or roasted channa 2 ur diet. Make them ur evening munchies, as they help u lower risk of heart disease. Other snack ideas include whole wheat or multi grain bread/ soy sticks with hummus or peanut butter. Opt 4 salsa dips and chutneys as they r high on fibre and very healthy. How 2 

Gain Weight: Increase liquid intake If u want 2 gain weight, u need 2 build an appetite; and while this might be a tad non-traditional, u can rely on wine as a hunger stimulant. A small glass of wine be4e ur evening meal will help u appreciate ur food a whole lot more. Also, avoid drinking water be4e meals and in between meals, u don't want 2 ruin ur appetite. 

How to gain weight: Eat less 

If u eat in between meals, cut it out. They say u should eat three large meals or five 2 six small meals in a day. Eating less is more. Choose food with nutritional calories and increase intake of starchy foods like pota2es. Remember, the more junk food u eat, the more u deprive ur body of healthy nutrients. A thin person who gorges on junk food will suffer the same unhealthy consequences as an obese person with poor eating habits.

How to gain weight: Indulge the right way 

Often times, well meaning folks will tell u 2 eat cakes and other sugar-heavy desserts in order 2 help u gain weight. While normally this strategy works perfectly 4 some, 4 others it could just lead 2 visceral fat - a state of being skinny fat. Skinny fat essentially means that a person appears skinny on the outside, but has fat accumulated in the wrong places (around vital organs) on the inside. Besides, sugar-heavy foods deplete ur body of whatever little nutrients it might be getting from other foods. 

How to gain weight: Eat lots and lots of healthy vegetables and meat 

U r going 2 have 2 eat far more than be4e if u want 2 gain weight. Since body composition is 80% diet, u r going 2 have 2 stuff urself. u need 2 provide lots and lots of proteins 4 those horm1s 2 synthesize. 

How to gain weight: Eat healthy fats 

Eat plenty of healthy fats. Eat ur egg yolks, meat with animal fat, coconut oil, and other healthy fats. Increase caloric intake - of the healthy kind ofcourse. So those bananas count well here. 

How to gain weight: Increase protein intake 

Never let ur protein intake go lower than 1g/lb of body weight when u r aiming 2 add long-term muscle. It's the building block of muscle, and ur body is going 2 be starving 4 it. 

How to gain weight: Foods that help u gain weight 

Whole eggs: It is economical and loaded with protein, vitamins A,D, E and good cholesterol. 

Butter: Butter is linked with long term weight gain. Intake of butter should be in moderation, as regular consumption of butter is bad 4 ur heart. 

Tuna: The vital fatty acids in tuna contain a host of healthy fats, which not only aid in weight gain but also help in maintaining physical well-being. 

Natural fruit juice: A healthy and nutritious way 2 gain some pounds, sip 100-per cent fruit juice that's full of sugar and added nutrients. 

Whole wheat bread: u can eat healthy and pack on pounds at the same time by eating whole wheat bread which accounts 4 approximately 69 calories per slice. 

How to gain weight: Food rich in good calories 

Peanut butter - Spread - soft, salty peanut butter on bread. It gives u approximately 192 calories plus it is extra high in protein. 

Energy bars - It is loaded with good-4-u nuts and oats. 1 bowl packs around 500 calories, which is healthy as well as yummy 4 breakfast. 

Cheese - 1 serving of cheddar cheese packs a good 69 calories. Cheese is concentrated milk, so it is high in protein and calcium, fat, cholesterol and cheese calories. 

Oil - Adding extra fat 2 ur food is an easy way 2 add calories, choose olive oil, canola oil, etc. which is good 4 ur health and will add those much needed calories 2o. 

Banana - 1 banana contains approximately 100 calories. Not only r bananas rich in carbs and nutritious, they're also great 4 workout fuel. 

How to gain weight: Daily tips 2 gain weight 

Include three- four servings of fruits and vegetables 2 ur daily diet. It is best 2 consume fruits in their natural 4m 2 get all the nutrients. 

Make sure u get enough rest. 

Instead of s2cking up on chocolate as glucose boosters, try high-fibre, low sugar oat bars. These take cr of ur cravings. 

Oats: A bowl of oatmeal is the perfect nutritious breakfast. It is high in fiber, and it also provides the body with vital nutrients. 

Yogurt: The healthy fruit-flavored, fatless yogurt can give u as much as 118 calories. Include it in ur daily diet 4 quick weight gain. 

How to gain weight: Dietary supplements 4 gaining weight 

Supplements should be taken only in consultation with a doc2r/ dietician, only if required in case of nutrient deficiencies. How ur body processes these supplements depends on what ur body's needs r. The supplements that r usually associated with weight gain needs r usually carb-enriched supplements. 

The same thumb-rule of focusing on ur body's needs be4e buying supplements, applies 2 vitamin and mineral supplements as well. Excess of multivitamins can cause hypervitaminosis leading 2 various problems as diarrhoea, vomiting etc. 

How to gain weight: Food habits that help u gain weight 

Chew the food properly 2 improve digestion. Avoid excessive intake of beverages such as coffee and tea immediately after meals, as this hinders the absorption of minerals like iron. Keep a track of ur weight gain as this is essential; it is healthy 2 increase approximately 5 2 6 kgs weight per 

month. 

Cook smartly, using a wide variety of food choices that r beneficial 4 health. Use a variety of fruits and vegetables 2 make salads, and rely on healthy appetisers (ex: Amla pudina chutney). 

How to gain weight: After gaining the right weight 

The right combination of healthy food, exercise, right breathing, rest and sleep go a long way in a happier and healthier u. Once u've gained the right amount of weight that u desire 2 gain, u'll realise that ur naturally thin body will look far more t1d and curved at the right places, than u ever 

thought possible!

Tips: How to gain weight | How to gain weight quickly | Gain weight in week

Don not work out the same muscle group on consecutive days. ur muscles grow when resting, so try 2 work the same muscle group every other day.

When weight training 2 gain weight try doing between 6-8 reps 4 5 sets. Between each set rest 4 3 minutes max and drink plenty of water be4e and after every exercise.

Eat more fattening foods and eat over the number of calories u r supposed 2 eat.

If u deal with medical conditions such as depression or diabetes, that might affect ur ability 2 gain weight.

Make sure that u r awr of the amount of calories u take in a day and roughly how much u burn if u r weight training.

Eating junk food is not a healthy way of gaining weight. Keep a balanced diet.

Drink a lot of water. Being hydrated is very important 4 ur body, especially as ur body is undergoing changes.

Always try ur best 2 eat healthy, even if u want 2 gain weight, watch out 4 what u eat.

Eat be4e u lift. Muscle needs nutrients and proteins 4 it 2 build up. Lifting be4e u eat might even get u skinnier.

1 of the important trait we must possess is dedication 2 ourselves, which is accompanied by patience and discipline. Through this, we can achieve the healthy body we r aiming 4.

It is important that u urself is dedicated 2 what u r doing either losing or gaining weight. Patience and determination is also helpful in achieving the good health u r aiming 4. Being healthy should always be the main goal.

Try eating after u train as it can increase ur appetite and increase ur weight.

Try 2 gain muscle mass rather than belly fat. Eat healthy food and,sleep six 2 eight hours a day 2 build up ur weight.

WARNINGS

If u choose 2 gain weight in fat, be very crful not 2 go overboard. Doing so can lead 2 heart disease, type 2 diabetes, and various other conditions, which in turn can lead 2 a shorter life.

Eating 2o much of 1 food can be especially unhealthy. Make sure 2 balance ur food intake with meats, grains, and vegetables.

Rapid weight gain may cause stretch marks and other skin damage.

Overeating may cause bloating, s2mach aches or cramps.