Table of Contents
How to gain weight?
How to gain weight without increasing body fat for lean people? Weight gain
Slimming too much is appalling. There are several important ways to obesity and weight gain, with which you can achieve your desired weight.
Best ways to gain weight
There are many people who have a balanced weight in weight chart, but they do not feel well. Losing weight too much, just as excessive weight gain, Can cause problems in the body. If your weight loss is too high, you are exposed to nutrient deficiencies, which is why you have anemia, osteoporosis, skin disease, muscle weakness, distress, anxiety, laziness, and excessive fatigue.
Do you need to add a few kilos to participate in a sports team, improve your health status, or just want to be overweight?
How to become fit?
Most people want to lose weight, but you can increase your workout by turning or changing some of the main rules of nutrition.
Yet many people cannot understand how hard it can be to get weight right away. Fortunately, weighing is completely inline, and does not require much effort and cost. Some basic calculation and changes in lifestyle can bring amazing and impressive results.
First part: Eating to gain weight
Determine how much more you need to eat for a kilogram. To add a kilogram, you need to add 3.500 calories more than your resting metabolism index ( RMR ). Calculate your fuel bill. The amount of daily caloric intake that your body needs to maintain its current weight
Formula Mifflin –St. jeor to calculate the fuel index for rest periods.
RMR: 10*weight (kg)+6.25*height(cm) – 5*age (y)+x
Weight (kg) multiplied by 10 plus 6.25 inches in height (cm) minus 5 rangers (years) plus x. x for men is 5 and for women is negative 161.
You know this formula calculates how much calories you will burn if you are resting all day. It would probably burn a few hundred calories more than your MRM on a normal day. This is just an approximate estimate for starting a diet that increases your weight.
1: Consider the amount of your daily activity |weight gain
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Since you (all hopefully) do not stay in bed all day, you should consider calories burned by activity. Once you have calculated and obtained your MRM. use the formula * Harris benedict and BMR to determine the daily caloric intake based on your activity. To determine your daily caloric intake, BMR is crossed by the factor of activity that suits you.
BMR: 655+[9.6*weight(kg)] +[1.8*height(cm)]-[4.7*age]
BMR: 66+[13.7*weight(kg)] + [5*height(cm)]-[6.8*age]
- If you are a native (exercise or not at all): BMR is 1.2
- OR if you have an easy activity (easy sports one to three days per week): BMR is 1.375
- And if you have moderate activity (average exercise 3 to 5 days a week): BMR is 1.55
- If it’s very active (very intense physical activity or exercise): 2x multiplied by 1.9
For example: A 19 years old woman whose BMR is 1366.8 calories, has an average activity of 3 to 5 days in a week’s exercise. she should multiply 1366.8 at 1.55 which is 2118.5 calories. This is the number of calories that she should add to her diet. Now that you understand how your body burns a multi-color per day, you can calculate how many calories you need to add to your weight gain. If you do not want to personally deal with this formula, we suggest you to find out your BMR and see the amount of calories you need daily by visiting the metabolic meter. Set your target for half kilo per week. Most of the time, it can cause a slowdown and fast weight gain, Which will quickly lose weight in this cycle.
First try adding 500 calories per day to keep your current weight, try to consume 2800 calories per day. During one week, it should reach 3.500 calories, which will result in half pound of weight gain.
2: Eat three meals per day with two snakes
Eating according to an accurate timetable will help you to be sure about gaining calories per day.
3: Focus on nutritious food
You do not have to eat exclusively high- fat foods for gaining weight. In fact, if you adjust your diet to include more concentrated foods and extra fillings, you will gain more and more weight.
Consider these choices
Drinks- proteins, juice or milk. Avoid carbonated beverages.
Breads- tasty and healthy breads like multi gain breads, barely bran, black bread and rye bread are more nutritious than white bread.
Vegetables- look for starchy vegetables (potatoes, chives, corn, carrots, squash, beets). Avoid vegetables that are most juicy (broccoli, cauliflower, zucchini, green beans, cucumbers).
Fruits- instead of juicy fruits (oranges, peaches, plums, berries, watermelon) choose dense fruits like (banana, pears, apples, pineapple, dried fruits).
4: Avoid trans fat
Trans fat can increase abdominal fat, and also cause unhealthy insulin production. Avoid margarine, cooked oil packaged foods and processed meat.
5: Eat more proteins
- Foods to consider
1: Boiled soybeans
2: Whey powder or soy proteins
3: Peanut or peanut butter
4: Steak or hamburgers
6: Tuna fish
The second part is muscle building to gain weight| weight gain
1: Start weightlifting
Weight lifting does not only transfer your extra weight into a low fat body but also stimulates your appetite.
before you start pay attention to these points.
The increased muscle increases the speed of metabolism, so you need to consume more calories to maintain or increase your weight.
During the first month of weight lifting if you are committed to your schedule, you may experience extra ordinary achievements. However, after the initial stage, you will also expect to continue this trend (something in body buildering world is said to be on the line.
By reassessing your weight and muscle mass, you can take it off at the same time as changing your diet to eat more foods and heavier weights.
When you start a new exercise program you will often experience severe muscle pain, called DOMS (delayed muscular dyspnea). This pain is quite normal and should not prevent the weight training program from continuing. This pain lasts 3 to 5 days.
2: Lift the heaviest weight for maximum muscle building
To build the limbs (or big muscle), you should lift the weight that are as close as possible to your maximum. Weight should be heavy so that after 12 or 13 times you cannot beat that weight (or physical disability) for re- weighting.
Use compulsory repetitions with the help of the assistant coach, you can do two or three further moves after the break-point. Mandatory repetitions increase the pressure on the muscle fibers and by placing more load on the target muscle, they force them to work harder than ever. Increase the weight as soon as needed. If you can lift 15 times without fail, then you need to increase the weight. It is important to keep track of the weight gradually so you can delay the balance.
3: Complete your diet with more proteins
A protein- rich diet can help you to gain weight at the same time as weighing. Try to eat a meal full of protein after exercise. Avoid fat-free protein diets which results from high levels of physical activity along with a diet focused exclusively on lipid-free protein. Make sure your diet has adequate and fat.
Part three: Trouble shooting
Do not expect to add weight by simply eating more. The distribution of your body’s fat is largely determined by your genetics and you cannot change your diet alone. If you usually add weight in the abdominal area, but you want this to be in your hips, the best way for your success is to strengthen the form of your muscles instead of eating more.
1: Visit the doctor
If you couldn’t gain weight despite having done the above methods, have meeting with your family doctor, you may have a disease that blocks the absorption of fat or muscle building in your body.
2: Determine your weight every day at a certain time
Your weight can fluctuate throughout the day. Try to specify a time and do measure your weight. Many people prefer checking their weight before eating breakfast.
3: Avoid overeating
It has been shown that the over-weight cycle has a negative effect on the level of insulin and glucose, and in the long run, it can seriously damage the metabolism process. Try to use this amount throughout the day instead of consuming calories as much as possible.
- Do not work same muscle group at the same day. Your muscles grow at rest.
- When you are weight lifting for weight gaining, try to have 6 to 8 repetitions in each set. Relax for three minutes between Hearst, drink plenty of water before and after each exercise.
- If you have a specific illness, such as depression or diabetes it may affect your ability to weight gain
- Make sure you know about your daily calories intake and if you’re weight lifting you know how much calories you burn.
- Drink plenty of water, having enough water for your body is very important especially when your body is in the way of changing.
- Always do your best to eat healthy, even if you want to add weight watch out for what you eat.
- Eat before weighing. The muscle needs to be made into nutrients and proteins. Weight lifting, even before eating, can make you slimmer.
- One of the important features we should have is sacrifice toward ourselves, which is achieved with patience.
- If you decide to add fat, be careful not to overdo it. As it can lead to heart disease, diabetes type 2, and various other disease, which may eventually reduce your lifespan.
- Overeating can cause bloating, abdominal pain or colic.
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