How to gain weight
January 21, 2009
While most people are focussing on losing weight, it seems like gaining weight is no big deal. However, if you want to gain weight while still maintaining your health, it can be a little bit difficult.
Bodies are ectomorphic, mesomorphic or endomorphic. Most of the women have a mix and match of the three with several variations.
Some women are naturally thin and they need to workout to put on some weight. The best thing for them to do is to focus on strengthening their muscles instead of burning fat. Unless you are preparing for a marathon, it makes little sense to do hours of cardio.
Here are a few tips, which will help you gain weight.
Eat more than you burn
If you do not put in enough to last even after you exercise, then your body will not gain weight. This is simply because you are burning more than you are eating. Therefore, increase your normal diet. Do not go crazy over the junk stuff. Fill up with lots of healthy stuff.
Have at least six meals per day
This can be used to lose weight and also to gain weight. Just by increasing the amount you eat at each meal will determine if you will lose weight or gain weight.
Take more proteins and simple carbohydrates
Protein is the key requirement for muscle building. Simple carbohydrates will provide you with instant energy.
Do not work out more than an hour
Keep your workouts short in duration and high in intensity. This will help to build muscle and muscle density will increase, which will cause weight gain.
Work on the larger muscle groups with free weight exercises
Compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips are simple and help to gain weight.
Exercise with heavy weights and less number of repetitions
Combine heavy weights with reduced number of reps. Remember to rest, however, at least three minutes between each set.
Drink lots of water
You will need to drink enough water to keep yourself hydrated and healthy. Water will also help you in several metabolic processes and affect your overall health. Therefore, drink enough water to keep healthy. Simply multiply your bodyweight in pounds by 0.66. This will give you the number of ounces that you require daily.
Take supplements
Simple and basic supplements, like whey protein, work great. Therefore, if you do not want to spend a fortune on supplements, you can simply opt for whey protein.
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