ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Gain Healthy Weight and Build Muscle Mass

Updated on August 17, 2013

Their are a multitude of reasons that may cause a need for weight gain. Many people who struggle to maintain a healthy BMI (body mass index). A need to gain weight can be due to a constant lack of appetite, health issues, building muscle, supporting high activity sports, and genetics.

You should not just sit around eating fast foods. When gaining weight its important to so in a fashion that is healthy and nutritious.

When trying to gain weight you should start by adding 500 calories to your daily diet. This will add to about 3,500 extra calories per week.

You should also try eating about six meals a day. Not six giant meals, adding extra little meals to you diet will help you take in more calories.

Athletes trying to bulk up

Those who are athletic need yo ensure that they intake a sufficient amount of calories, protein, and also weight training in order to gain weight in the right places.

After strength training workouts athletes should eat snacks that are high in protein such as high protein energy bars and protein shakes. This gives you muscles post work out fuel, and helps them recover quicker.

It is also recommended that athletes snack on foods that are high in protein, and high in calories before going to bed.

Muscle ways more than fat

Hitting the gym and lifting weights is the best way to pack on some extra muscle, but not everyone has the time, or money to spend at the gym.

Here are some great and simple exercises that will build muscle without equipment and in the comforts of your own home.

Push-ups: Push-ups build arm, shoulder, and chest muscles.

Pull-ups: Pull-ups build arm and back muscles.

Squats: Squats build Leg muscles

Crunches/Sit-ups: These build your abdominal muscles.

Foods to help you gain weight and add calories

  • Vegetables, eat vegetables that is high in starch, such as potatoes, carrots, peas, and corn.
  • Butter, can cause healthy long term weight gain. But don't just go eating sticks of butter, regularly eating to much butter can be bad for your, so it should be eaten in moderation.
  • Tuna, is loaded with healthy fats, which promote physical well being and help in weight gain.
  • Bananas, are great, because they are nutrious, rich in carbs and high in calories. a large banana has about 125 calories.
  • Energy Bars, are high in calories, and packed with healthy nuts and oats.
  • Peanut Butter, not only adds extra calories but it is also high in protein.
  • Breads, Whole wheat breads topped with peanut butter, jelly, etc.
  • Whole Milk, choose whole milk over skim milk when trying to gain weight.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)