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How to gain weight healthily

Updated on July 1, 2012

Trying to gain weight and getting nowhere?Feel like you can't gain weight? I have been where you are and I am here to tell you that you can! I know what people say?Some people are just naturally thin? You should be grateful you don't gain weight? It's in your genes blah blah blah blah. Some people are naturally thin it is true but usually because they don't eat enough calories to put on weight or they have an active lifestyle or both. Anyway this isn't a debate I am just saying get it out of your head. I am going to keep this simple, you eat more than the recommended calories everyday, you are going to put on weight. If you eat just enough you will stay as you are. If you eat less then you will lose weight.

I know you might have tried lots of different methods but this is 100% true ask any dietitian if you don't believe me. So here's the guide.

1 Use healthy foods to help you gain weight. Stodgy fatty foods will make you feel ill and sluggish and could cause you to lose motivation. Eat plenty of veg, pasta, fruit, salad, chicken or Quorn if you are vegetarian. Choose lean meat, fish, brown rice, fruit juices and milk.

2 Build up shakes are great for gaining weight. whether you choose to incorporate your diet with exercise or not I fullly recommend these as they are full of vitamins in addition to calories and any easy way to add calories between meals.

3 Milk is another way to add calories. Have a glass with each meal and you will be piling on the pounds in no time. And it doesn't leave you with that stodgy feeling either. Choose full fat milk for maximum effect.

4 Weight training is a great way to add mass to a slender frame and combined with a good diet you could build an amazing physique. Stay away from cardio though cause that will burn calories and you will have to eat more to make up for it.

5 Protein rich foods are great for building muscle and mass. Egg whites, lean meats, fish, soya mince, beans, tuna, cottage cheese and lentils are all great sources of protein.

The National Health Service recommend 2500 calories a day for an average man and 2000 calories a day for an average woman. If you are taller than average you should take this into account. Add around 300 extra calories a day until you start to see a difference. But pay attention to the mirror not the scales because muscle weighs more than fat.Once you are a size you are happy with go back to the recommended daily allowance of calories. Now, let's do this!

For any ladies that are interest in firming breast please check out my other article


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