Put On Weight
Put On Weight: The Healthy Basics
how to put on weight
Put onweight can be very intimidating 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.
Obviously to gain weight you need to absorb more calories than you burn off. This means that you will want to increase the amount of meals that you have per day to at least 6-7. These meals should be made up of roughly 45% carbohydrates, 35% proteins and 20% fats. Also try to have at least 3 of these meals made up of real solid foods. (Don’t just drink protein shakes).
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.
For optimum muscle growth and gain then supplements are very important. They will increase the benefits of your work out and allow you to gain weight and muscle much quicker. Of course you must take care when choosing the right supplements. Only use well known products that have passed the test of time. Such examples would be: protein shakes, powdered creatine, multi vitamins and fish oil capsules.
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 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.
The vital part of the weight gaining program is to ensure that you are working out your big muscles. If you want to gain weight and muscle then stop focusing on bicep curls and inside perform exercises like the squat and the dead lift. These exercises (unlike bicep and triceps curls) work your major muscles and help create large muscle mass. Moreover these exercises are vital for the large hormone spikes which they cause. Any weight gaining program must incorporate these 2 exercises.
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. Read more
