right balance of diet (you need enough of protein, carbs and good fats, all preferably from natural products food, not from powders and concentrates), rest - you need to look at all activities you do thru the day in order to have enough of time to recover, and basic complex movement exercises with weights (if you ok with exercises). Squats might need to become your favorite one. It can be a few pages topic actually. One thing for sure - there is no short cuts.
All you need is just a right nutrition and right workout to get your weight gain, please remember that muscle is better than fat. But, it's not easy to find what the right nutrition and workout for each body type, you can read the guidance about it in one of my hub. Hope it's helpful, thank you.
If you're looking to add good muscle weight, I suggest more (or longer) weight training sessions at the gym and more calories from lean protein sources. Lifting more weights (especially heavy weights and lower reps) will challenge your body so that it will build itself back you stronger and larger (which adds the weight), while the protein and calories gives your body the material it needs to do so.
Protein shakes and bars are the easiest way to get lean protein, but I would suggest mixing that up with natural sources like chicken breast, egg whites, seafood, etc.
Look up the GOMAD diet. Basically, you add a gallon of milk a day to your diet. People have reported gaining 20-30 pounds in a matter of weeks. Obviously this is best done if you're working out regularly during this diet, or else you're just going to gain a lot of flab.
3500 calories = 1 pound. So, if you follow a pretty regular diet, something as simple as adding a protein bar a day. Figure a protein bar is usualy 175-250 calories; daily would be 1750 calories a week equaling 0.5 pound per week. When I was "bulking", I added a protein shake everyday in the morning to help with my increased weight training program.
This works in reverse too. If you want to lose 1 pound a week, you can cut 250 calories a day and add enough exercise to burn an additional 250 calories daily. This leads to a 500 calorie daily deficit which equals 3500 calories per week = 1 pound a week.
I am very slim, and have to eat a hell of a lot to keep myself from looking too skinny. In order to gain weight, I need about 6000-8000 kcal per day, eating a lot of milk products and drinking whipping cream by the litre. I can never manage for more than a week though.
I used to be on Feeding Teams for pediatrics, and we had many children whose weight for height were low. I think many of the principles apply.
Whatever strategy you pick needs to fit with your current preferences. Just like losing weight, it will require consistent effort to maintain your new, higher weight.
Add sour cream, cream cheese, butter, whole milk or whipping cream to compatible dishes. For example, add butter to vegetables. Make chowders with whipping cream and butter. Add butter, whipping cream &/or sour cream to whipped potatoes. If you’re concerned about milk fats and cholesterol, I suggest you read Nourishing Traditions, or search Sally Fallon on YouTube on this topic. I would however stay away from refined sugar.
Eat calorie dense foods like raisins, dried fruits, nuts, and nut butters.
Drink Ensure or use 1 ½ packages of Carnation Instant Breakfast in a serving of milk.
Eat plenty of legumes for protein, and limit animal protein, as it tends to be very filling, and may serve to decrease appetite.
Minimize beverages other than water. Sodas are empty calories, and juices are just not much bang for the buck. They fill you up, but the calorie count is low compared to food.
I would advise against eating sour cream, cream cheese,condense milk butter, whole milk or whipping cream to gain weight. Such foods are high in full animal fats that will only increase your cholesterol levels and badly affect your health. Watch out that you don't became unhealthy in your process to gain weight.
Eat much more healthy carbs like whole-wheat cereals, breads, pasta and couscous,brown rice, and baby and sweet potatoes. Have two servings of carbs in the morning, two for a mid-morning snack, two for lunch, two for an afternoon snack and two with dinner. And include two servings of lean protein with breakfast,lunch and dinner. Also have one small tub of fat free yogurt, a handful of nuts and 5 different fruits for snacks.
Heavy weight training will also help you to gain weight, as muscles weigh much more than fat. Train with heavy weights for at least 3 days a week. Just do normal upper and lower body exercises for the first 3 months and after that take your weight training up a notch by doing super-sets where you do one compound exercise and then one isolation exercise one after the other.
Porridge, enriched by condensed milk is a breakfast that will put on the pounds but keep you healthy. This dish used to be served in hospitals to assist weight gain in malnourished patients. Tastes yummy too, especially if served with dark treacle (the NHS sweetener of choice.)
Ok, if you really do want to gain weight. Drink 2 pints of milk everyday. Of course, eat and stuff, but unless you're lactose intolerant, this will sort you out. Alongside this, start going to a gym and have 3 days for each of these exercises. You can add on whatever you wanna do, just make sure you do these three exercises.
Day 1: Chest: Bench Press Day 2: Rest Day 3: Legs: Squat Day 4: Rest Day 5: Back: Deadlift
Glance at your weight now, do this for two weeks (remembering to drink the milk) and then take a look at your weight at the end.
Definitely...never to wear a sumo suit whilst drunk and you fall and can't get up and a piss head pisses on ya.....I've learned to just have a few drinks at home instead, at least if I make a fool of myself, at least it's just me!!!
I've even stopped doing that ... I have a tendency to pretend I'm the world's great rock star when drunk, and start singing to an entire stadium in my little apartement ... yes ... I used to have a lot of problems with the neighbours.
You could eat normally, and at the end of the day drink a litre carton of whipped cream - it's disgusting after the first few gulps, bulps it does make a difference without you having to make changes to your diet.
If you want to gain weight, you have to eat starchy foods, like potatoes. Lots of fat food, just make sure it is good fat still, like fat fish(salmon), fat parts of chicken may be still good. Lots of grains and generally lots of calories. But on the second thought, may be you should stay thin? If you feel healthy, you better do. You'll have more energy and stamina, if you thin and healthy. People always say something if you are not like everybody else, better not pay attention to stupid people. of course work out may do wonders. You'll gain muscle and not going to look thin any more. My son did just that. of course he eats lots of protein too.
Those foods don't make me gain weight at all, no matter how much of them I eat. Body building has never worked either - I've always been pretty strong, with sinewy muscles that won't grow into bulging ones, not even doing a hard job that requires much strength.
no, no, pretty, you want to gain weight, not unhealthy fat!
OP, I didn't read through all of the posts, but so far I have seen no mention of a very active metabolism. some people do eat all the time and have trouble gaining weight because of their metabolism.
the best advice here is to eat healthy foods from all of the food groups, eat more often, up to 6x a day. grab a handful of almonds and an apple for a snack or a cup of plain yogurt with slices of fruit or granola mixed in. protein shakes/smoothies are excellent in the morning or early afternoon.
consistent weight training will help build muscle and will also increase your appetite, but don't give in to the unhealthy foods. you want to feel good!! and drink water to keep your body hydrated. good luck.
I don't understand why on earth you want to gain weight when some of us would do anything to lose it ! Anyway, whatever you do, don't try the magic pills route.. One of my cousins took medication to gain weight as she was so skinny... now, she's struggling to lose it
coz i already told that am under weight and am seriously trying to improve my physique...your cousin took a wrong decision for which shez suffering now,and girls do gain weight very quickly than we do bcoz of hormonal difference..so therez no point of comparision wid ur cousin
Why on earth? Probably because they are not a healthy weight, and do not feel &/or look their best. I'm sure you didn't mean to be offensive, but thin people are just as distressed about their weight as those of us who are "fluffy".
Definitely! A great quality olive oil is a good choice, but...Go to the refrigerated section at health food stores like Sun Harvest. Also HEB in Texas has a refrigerated case in their supplements isle. Try flax oil, pumpkinseed, Udo's 3-6-9, primrose, or other healthy oils. Add a tablespoon to salads, vegetables, mashed potatoes etc. 3 to 4 times a day. Good, healthy calories that are also good for your central nervous system/brain.
awesome list,but dear rmcrayne, am afraid that among the list u said i can't find some of them in India. so i have to go for alternatives which are similar in energy sources as u said. thank u for the guide. god bless u
hey friend The most significant one is you have to get good nutritions. first of all you have to get check. This may be the theoretical one and less risk one.The first one is you have to do workouts regularly with well program.Then it's better to use a supplement. Now the problem has begun with choosing the appropriate one with minimum side effects.when the problem with you is sometime already your body contains such a needful nutritions the problem is they would not have absorb to your muscles and the blood correctly.And the other facts is finding the one which is lack in your body. Protein or amino acids or glutamins or such a things. And you have to feed more what needs to your body more. I've got lot of informations so give us your problems I'll put my full strength to give you an ultimate solutions
I saw someone above me mentioned Carnation Instant Breakfast, but it's worth mentioning again. I love the stuff, and I used to drink extra when I worked out a lot to keep from losing weight. Protein bars are good as well, and regular breakfast cereal helped me too. My advice is to look for calorie-dense foods of any kind. That way you don't get full before you eat enough. That's why McDonalds and other fast food gets you heavy... just go for some healthier alternatives.
You need to eat high protein foods to help you gain muscle. Muscle weight gain is what you want. Fats for weeight gain is unhealthy. You should also eat every few hours. Consume as many healthy calories as you can. I know that sounds bad, but I am guessing your metabolism must be high. It could be genetic. I am certainly no doctor, but I think your weight gain should come from workouts that gain muscle. Prtoeins will help you build and recover. Keep your diet healthy.
It's in your diet. Avoid, No stop alcohol: It messes with metabolism, and prevents things like full iron absorption (strength). Besides this increase protien, as well as carbohydrate intake (though not necessarily all at the same time -this may cause gas for one thing, mind you some people look bigger due to their gas intake -it isn't healthy). Increase also strength/weight training for bulking. It may take awhile though. And consult a physician etc. if you're new..
Guys be realistic, talk about what every one is talking, slim down. But Sashi you need to stop smooching so much if you want to put on weight. I would worry if i were you, as long as I am healthy without underlying anemia or deficency I think it is perfect. I would go for a high carb high protien diet... if I am desperate . My coach used to tell me Light weight training is best with this kind of a diet. Cheers to a chubby you!
I have seen a lot of absolutely terrible advice. Here's a littl back ground on me. I was a skinny kid. I decided one day that competitive powerlifting would be fun to try. Problem was I was a rail.
I studied nutrition and weight lifting, put on about 30 pounds that first year, and got strong, then started competing. Here's the simple answer. Eat a ton and lift heavy weight. Don't give me the BS about "I'm eating all the time and still can't gain." That's ridiculous. Until you can tell me exactly how many calories you are putting in your mouth, don't tell me you eat all the time.
As far as protien intake, aim for 1.5 grams per pound of bodyweight. Anything less than that and you will have trouble. If that doesn't work, up it to 2 grams per pound.
In the gym, focus on the big stuff. Squat, deadlift, bench press, heavy overheads, dips, etc. Do big multi joint movements with at least 80% of your 1 rep max.
Don't miss meals, don't miss workouts, and don't mess around in the gym. Move the weight, eat the food.You will get bigger.
Visit China - the overwhelming majority of people are slim and fit with a higher proportion skinny than fat. You want to find fat Chinese you will find them in McDonalds and KFC.
Here, dairy foods are uncommon. Parents like fattish kids and the way they achieve it is to give the kid milk in any of its forms. It works pretty instantly and effectively, and when they stop the milk the weight drops off just as easy.
A good question. We always seem to hear more questions asking about how to lose weight.
Personally, I'm a slim build and also had the desire to gain more weight during my adolescence and young adulthood.
First I suggest to anyone, that they ask themselves why they need to gain more weight?
Is there a good reason for it? For better sports performance or not content with their body image. If it's the latter then maybe it's their mind and attitude to their body that needs be looked at before contemplating weight gain.
If you still desire weight gain, then all you need is a good diet and exercise regime.
A regular routine of weight training (3 sessions/week) - specific training for gaining weight - 3 sets of 10 repetitions per exercise (not low reps or high reps) that you do for your arms, legs etc. If you're a beginner then I suggest each session lasts no more than 45-60 minutes, then take a day off before training again.
Eat a balanced diet and include plenty of carbohydrates - rice, bread, pasta, potatoes, bananas etc. Drink milk (not full fat) and don't waste your time on protein supplements; keep your hard-earned money safely in your pocket!
I could go on but that's enough basic advice to go on.
Building Lean muscle can be hard if you have a fast metabolism. since it's really an equation of "calories in minus calories burned" a day you need to know where you are starting from. I suggest you keep a diary of everything you eat and drink in a 7 day period Everything No Exceptions!
Once you have a baseline you can determine all kinds of things about your diet and you might see something in the data that will illuminate what the problem might be and then adjust accordingly. For instance if you are eating a diet that has only 10% of calories from fat you might try a 30% calories from fat adjustment (good fats like from fish,grass fed beef olive oil no fried stuff) and after 10 days to 2 weeks see what happens to your weight. Obviously the percentage has to come from proteins and carbs (in case this is new to you a gram of carbs is 4 calories a gram of fat has 9 calories so replacing 100grams of carbs would be equal to 44-45 grams of Fat. Same number of calories) there are a ton of great resources about this subject this is just meant as a quick example. Alcohol has 7 calories per gram of alcohol so that's why even though a low carb beer still has a ton of calories. these are empty calories and can only pull weight off your body or increase the weight of your liver not exactly what we are looking to do here.
Then once you have found a ratio that seems to leave you gaining weight then experiment with methods of training. for most you have likely learned 3 seconds up 3 seconds down pace with the lifting of weights. Try a 5 or more seconds up or even slower and see what results in the best gains. also and this is the most important aspect- DO NOT overtrain. This will result in you never putting on any weight. If you've been alternating days try two days off, 3 days no more than 4 though and see if this works any better.
Keep logs of all of your changes in Diet/Nutrition, Workouts weights and duration of lift, volume of work rest days workout days and you can find the winning combo for you. in my case a 5 up 5 down pace with only 2 sets with progressively increasing weights helps me grow quite well with only 2 workouts a week full body and compound movements Squat,Bench Press, one set of Lat pulldowns and seated row for back and the same pace for crunches with extra resistance.
The best way to gain weight is to load up on all sorts of protein and to lift regularly. Try to eat one food that is high in protein at every meal. Also try to get on a regular weightlifting schedule, at least 2 times a week. By developing muscle you will gain more weight because muscle weighs significantly more than fat.
Protein shakes is very helpful for gaining weight. I use natural unflavoured whey protein from myprotein and even though it's natural it tastes really great. Plus being natural it's cheaper than the flavoured versions.
eat your regular meals and have an ensure or boost mid-morning, midafternoon and in the evening. if you drink the ensure between meals, you should still be able to eat your regular meals. this should cause about a pound per week gain. they do have ensure in India, don't they? it's what hospitals use for underweight patients and is available in US groceries and pharmacies. it's balanced nutrition with minimal fuss.
With so many trying to shed weight, this is an unusual question. As a young man - I'm talking fifty-five years ago - I was quite slim. To build up bulk I went to a gym and pumped iron; heavy weights: deadlifts, full and half squats. I also ate plenty and drank quite a lot of beer. It helped me put on quite a bit of weight and most of it muscle. So this is one way of doing it.
I'm well into my 70s now and still go to the gym two to three times a week. I've lost a lot of my bulk but am still quite strong. To keep fit, I recommend gym work and yoga stretches.
hello! I'm Sabra ... I was recently at the doctor and he told me that I must necessarily shed a few kilos because I will be hard to live . I weigh 99 kg with an increase of 148 cm also a little too much, and I used tiny barrel now . So I am looking for good suggestions as to lose the cholera . Recently I ran into www.losekilograms.com and to my surprise I finally learned something sensible . All tips out there, diet, lifestyle describes Mrs. Monica and can be seen with knows his stuff! Yours BBW )) ) !!!
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