Guidelines to Gain Weight
September 5, 2009
We all know that men want to get big, but believe it or not, there are women interested in gaining weight. But nobody wants to gain unhealthy weight. The trick is to gain weight by adding lean muscle mass.
Many women pose the question, “How can I gain weight?” If you are interested in adding a massive amount of weight, say forty pounds, in a short duration of time, then this article is not for you.
Weight gain of that magnitude and in that time frame is not healthy and will more than likely be comprised of fat rather than muscle. But if you are interested in slowly gaining weight, say six-to-eight pounds of weight in a month, than this article can help you because the weight you will be gaining is lean muscle mass.
This type of weight gain can be done safely and effectively without using dangerous steroids or nutritional supplements that can cost you big bucks. So how do you get started?
Step One
We all know that eating more adds weight to our bodies. But the trick is to eat more, but eat healthy. Some people who claim to be experts will tell you to increase your caloric intake to 5000, but this is just not right.
While you do need to increase your caloric intake, it should be done gradually. If your normal daily caloric intake is 2500 calories, slowing increase it to 2800 or possibly 3000.
Step Two
The way to safely and healthily increase your daily caloric intake is to increase the number of meals, you eat each day, and not by eating larger meals.
Have your basic breakfast, lunch, and dinner but add a mid-morning snack, an afternoon snack, and something light before dinner. This will help you disperse the extra 300-500 calories throughout the day.
Step Three
The majority of people that are looking to gain weight are looking for healthy ways to do it. That means that you must eat healthy at least the majority of the time.
A healthy diet consists of whole grain foods, lean meats such as fish and chicken, fiber such as fruits and vegetables, and low calorie – high protein foods such as egg whites. A great way to get your metabolism and energy levels going is to start the day off with oatmeal and fruit for breakfast.
Step Four
Gaining weight by eating alone is not the proper way to go about it. You need to incorporate exercise into your plan. Exercising, whether its cardio, strength training, or weight training will help take those extra calories and turn them into lean muscle mass. Some of the best exercises to perform are squats, bench presses, and bicep curls.
Step Five
Sleep is so important in maintaining a healthy physique. Try to get at least eight solid hours of sleep. When you sleep, this gives your muscles time to properly recover.
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