Want To Gain Weight Fast?

If you want to gain weight fast and still want to go by the rules instead of taking short-cuts like steroids or illegal supplements then start taking the following points religiously.

  1. First of all determine the caloric requirement of your body per day so that your existing weight is maintained. For this, you should calculate your RMR- Resting Metabolic Rate. You can do this with an online calculator for finding the Mifflin-St Jeor equation and doing the math yourself.

  1. In order to gain weight you must know how many calories you need to consume actually. Start by adding at least 500 calories to your daily food intake. For example, if the equation for online calculator tells you that you need 2300 calories to maintain your weight, you need to try to consume 2800 calories per day from now. If you are into physical activities then you will have to add more calories as they burn during exercise.

  1. You need to monitor and change your eating habits. You should set a goal for 3 large meals and 2-3 heavy snacks in between. Go for milkshakes or juices instead of water. Even avoid coffee, tea and diet drinks. Concentrate on the subsequent foods:

  • Breads- they are energetic and thick (whole wheat, oat bran, pumpernickel, rye) and give you extra nourishment than white bread. Have a generous spread of peanut butter, jam, honey, or cream cheese on thick bread slices.

  • Vegetables- they should be mostly starchy like potatoes, peas, corns, carrots, beets instead of watery vegetables like broccoli, cauliflower, cucumbers, green beans etc.

  • Choose dense fruits like pineapple, bananas, apples, pears, and even dry fruit. Watery fruit like oranges, peaches, plums, berries and watermelon are for those who are on a weight-reduction diet.

  • For soups you should go for heart cream soups rather than broth-based soups.

  1. Even though you are on weight gain mission you still should avoid unhealthy food with high calories. Trans-fats increase the risk of heart diseases. So avoid pastry products, cakes, cookies and processed meat, margarine and packaged snaked food. In short, go mostly for naturally occurring calories because in the long-run you would be getting old and don’t want to remain on medication to control your calories.

  1. Weight Train

This will help in converting the added calories into muscles so you can be physically fit as well as attractive. Plus, this is like a cyclical process which makes you increase appetite also. Since the added muscles will increase your metabolic rate because of anaerobic respiration you will need to consume more calories per day to maintain the weight. If you follow your schedule loyally, you are bound to gain more weight in the first month of weight training. However, after this the gain will level off- this is known as a plateau in the bodybuilding world. You will need to reevaluate your weight train strategy with the new relation between weight and muscle mass.

  1. Finally you need to eat more proteins through raw food or protein supplements to gain weight.


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