Since losing weight is so important to so many people it’s sometimes hard to believe that there are thin people with an ever so unique goal of gaining weight. And if you have a strong desire to gain weight, you may feel inclined to terminate exercise completely while eating haphazardly.
This will surely do you more harm than good in the long-term.
When attempting to gain weight, it’s best to implement a slow and steady approach so as not to pose any risks to your health. You can best accomplish this by altering your eating habits in a healthy way while minimizing the amount of calories you burn during exercise. Here are seven great strategies for doing this.
Increase your daily calorie intake.
If you consume an excess of 3,500 calories over a given period of time, a calorie surplus occurs and you will gain one pound. To gain 1-2 pounds in a week, take in an extra 500-1,000 calories per day. These calories should come from nutritious foods that are high in essential micronutrients (vitamins and minerals).
Consume high-quality carbohydrates.
You can greatly boost your weight gain by consuming extra portions of “good” carbohydrates in the forms of whole grain breads and cereals, legumes, vegetables, and fruits. This is an effortless strategy that can be implemented simply by eating an additional 2-3 servings of oatmeal, whole wheat bread, wild rice, beans, sweet potatoes, carrots, berries, and apples every day.
Load up on high-quality protein.
For healthy weight gain, add at least one additional serving of protein to every meal. When it comes to choosing your protein sources, unbattered fish, skinless poultry, lean meats, and low-fat dairy products are best as these are relatively low in saturated fat. However, make an effort to avoid consuming more than two 3-4 ounce servings of meat and three servings of low-fat dairy each day.
Regularly engage in resistance training.
Performing at least 2-3 days of resistance (weight) training each week will help you gain weight as muscle, rather than fat. Focus on exercises that target all the major muscle groups including your chest, back, shoulders, triceps, biceps, legs, and abdominals. For maximum results, perform at least 3-4 sets of each exercise using weights that fatigue your muscles within 6-10 repetitions.
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