It is important to keep in mind that with weight loss or weight gain, calorie intake versus calorie expenditure is the key.
1. Energy in compared to energy out determines whether we gain weight or lose it. What we eat does not have as much to do with it. If I consume 2000 calories and expend 1500 in a day, there is a surplus of 500 calories. That means that my body now has to store 500 calories. That energy gets stored as fat primarily; however it is also stored in the muscle and liver as needed. The first step to healthy weight gain is to have a surplus of calories each day. If you are including strength training, you will increase muscle mass so there should be no surplus. Your intake should be equal to your expenditure.
2 Because exercise is extremely important for good cardiorespiratory health, most experts recommend at least 30 minutes of moderate activity per day. Moderate activity would be equivalent to a brisk walk or 10000 steps per day.
3. The diet should be well rounded with the proper amounts of energy nutrients. On the average an excellent proportion for a healthy individual is 55% carbohydrate, 25% fat (with only 10% of that from saturated fat), and 20% from protien. The body only needs about 1 gram of protein per day per kg of body weight.
4. Include strength training to increase muscle mass. Remember that muscle mass increases metabolism so it is very important to make sure that you are eating enough food to supply energy to your muscle for performance. When you use strength training, make sure that you take a day off in between to allow for muscle repair.
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