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Gaining weight the healthy way

Mar 21, 2008
If you are recovering from a recent illness or whether you are naturally thin and therefore, want to put on some weight, you must remember to gain weight the healthy way. Your diet must be wholesome and nutritious and must supply you with a high amount of calories so that you ultimately gain weight. A high calorie nutritious diet, coupled with sustained weight training and ample rest and motivation is all that it takes to gain healthy 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.

If you are aiming at increasing your daily calorie intake by consuming junk foods, then you will be disappointed with the results because junk foods like potato chips, chocolate, burgers, wafers, candy, etc, add 'empty calories' to our bodies. They neither aid in building muscles, nor do they assist in increasing the bone density.

The frequency with which you eat matters a lot when you want to gain weight. It is recommended to eat at least 6 wholesome and nutritionally balanced meals per day by maintaining a gap of 2 to 3 hours in order to keep your body in a constant calorie surplus state.

In order to gain weight, you would need to add a few dietary supplements to your high calorie diet such as a good quality multivitamin and mineral supplement, protein and essential amino acid supplements, to fill the nutritional gaps, if any.

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.

Ideally, your weight gain diet should comprise of 30 to 50 percent proteins, 20 to 50 percent carbohydrates and 20 to 40 percent fat. Remember to permit only omega-3 essential fatty acids instead of trans-fats and saturated-fats (you can include flax seed oil and walnuts). You can take chicken, turkey, seafood, eggs, pork, cheese, beef and even nuts for pumping adequate proteins into your body. You must increase your fruits and vegetables intake as much as possible in order to provide your body with ample vitamins, minerals and fiber.
About the Author
Professional fitness instructor, Jason Diggs, gives quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His highest rating goes to muscle gain truth, a highly acclaimed, all-inclusive bodybuilding package.
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