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Weight gain: 10 Sure shot ways to gain weight

Weight gain can be a daunting task for skinny people. They end up blaming their fast metabolism or hereditary issues for their lanky frame. 

But did you know you could gain weight in a healthy way with a combination of proper diet and exercise. This combination will not only make you gain weight but also make you more attractive. Here, weight management consultant, Riddesh Jani, Sketch Clinics, gives us 10 sure shot ways to gain weight quickly.

Make Smart choices

Have meals with the right balance of proteins, carbohydrates, and the right kinds of fat (such as unsaturated and monounsaturated fats, olive oil, almonds and walnuts). For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.

Eat Right Calories

This involves a simple calculation. The ideal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900. So one has to eat around 1,000 extra calories per day to gain less than half a kilo a week. So eat larger portions of calorie dense food, atleast five meals a day.

Feed Your Muscles

Body needs a lot of protein to build new muscle. But since most of the calories for weight gain come from carbohydrates and fats, do not replace them with protein.

Eat, Eat & Eat

Consume a lot of high-calorie snacks (junk food is a no no!) such as cheese, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.

Fluids help too

Consume a lot of fluids, especially those rich in nutrients and calories. Milk, fresh fruit juices and energy drinks are good choices.

Intensify workouts

Aerobics is great, but not for weight gain. One has to exercise really hard and intensely to gain muscle mass. Endurance exercise or high-intensity conditioning, which could include running, cycling, swimming, long hikes, snowboarding, metcons, and sprinting is recommended.

Weights are the way to go

Focus on free weight exercises (which do not require machinery) since those target large muscle groups. For instance, choose squats, bench presses, pull ups or dumbbells, over fancy gym machines, as free weights put the most stress on muscles and help in stimulating the maximum number of muscle fibres in the body.

Break up your workouts

If one has a high basic metabolic rate it means there is a lot of energy even at rest. So one has to do short intense workouts instead of long periods of low-stress activity.

Stick it Out

Some people get frustrated and quit when they fail to see drastic results. Body will only responds to a consistent schedule. No weight gain programme will help if not regular.

Eat Right before heading to bed

A lot of our healing, repair and regeneration takes place while we sleep. It's like rush hour for building muscle and lean tissue, so eating a healthy dinner ensures a fresh supply of nutrients that are available to go to work inside the body.

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