How to gain weight the healthy way
Jason Diggs
If you are interested in gaining weight the healthy way, then you must understand the significance of a proper high calorie diet, regular strength training exercises and adequate rest, which constitute the three main key elements to a healthy weight gain. If all these factors are put together, then it results in an increase in the bone density and lean muscle mass with a corresponding increase in the body weight.
The human body needs a fixed number of calories each day. If you are able to feed your body with more number of calories that you are providing your body right now, then you are sure to gain weight. However, it is advisable to consult your physician before you go ahead with a self-initiated weight gain program.
You must be careful in selecting the right calorie rich diet to help you in gaining weight. If you apply short cuts and go for the sugary, starchy or greasy junk food, which contain unhealthy trans-fats or saturated-fats, then your desired result cannot be achieved because these kinds of foods are devoid of nutrient value.
If you want to put on more weight, then you must increase not only the quantity and quality of your meals, but also the frequency. You must eat at least 6 times a day, and provide a gap of 2 to 3 hours between each meal.
In addition to your nutritious calorie rich diet, you would also need to take dietary supplements in order to supply your body with adequate nutrients. You can opt for a good quality multivitamin and mineral formula, a high quality protein supplement or any other exercise supplement such as creatine and glutamine after consulting your doctor.
In addition to a proper diet and dietary supplements, another very crucial factor responsible for weight gain is strength training. It aids in building both muscle strength and muscle endurance, apart from stimulating a healthy muscular growth. If you are not clear about the specific exercises you must do, you should consult your personal trainer to help you chalk out an effective weight gain program for you.
In your Strength training workouts, you must include exercises for all the major muscle groups of the body such as your chest, biceps, triceps, shoulders, quadriceps, back, abdominals, and hamstrings in order to add lean muscle tissue as well as to improve muscular strength in these areas. You should make each muscle group do 2 to 3 sets of 4 to 8 repetitions of each exercise. Gradually scale up the weights being used when you are easily able to complete 8 repetitions in each set.
Your diet should supply your body with all the six essential nutrients - proteins, carbohydrates, fat, vitamins, minerals, and water in the required proportion. Deficiency of any one class of nutrient can manifest itself in the form of various disorders. In order to gain weight, you must include more of starchy foods, such as potatoes, rice, corn, peas, bread or pasta in all your meals. You can also include healthy sources of fats in your diet such as tuna, salmon, flax, and walnuts, which contain significant levels of omega-3 essential fatty acids. You should also go for high quality protein sources such as lean meats, fish, poultry, nuts, seeds and legumes. Ideally, you should include a lot of include fruits, vegetables and whole grains in all your meals.
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