For whose needing to gain weight, here are a few weight gain tips. There are some people who are naturally underweight. The reasons vary from eating disorders, high metabolism, chronic diseases, heredity, or old age. Being underweight can be just as unhealthy as being overweight, since there is an increased risk of heart failure and cancer. Underweight elderly women become frail and are susceptible to osteoporosis and hip fractures.
Increase Caloric Intake
In order to gain weight, the caloric intake must exceed the calories burned per day. The average male performing light activity needs approximately 2, 200 calories and for a female, approximately 1,900 calories. It is necessary to eat approximately 1,000 calories more per day for a healthy weight gain of about a pound in a week.
Eating junk foods, which are high in fats, will add weight, but not in a healthy fashion. Instead healthy fats from omega-3 food sources such as salmon, tuna, walnuts, and flax are recommended.
Good sources of protein will also aid in gaining weight. Fish, poultry, lean meats, nuts, legumes, dairy products, fruit juices, and seeds are such examples.
Healthy carbohydrates, such as fruits, whole grains, and vegetables, are also recommended.
Alternating eating three regular meals supplemented by eating three smaller ones every 5 to 6 hours will increase the caloric intake.
High caloric snacks include:
- protein shakes
- cheese sticks
- dried fruits
- breakfast bars
- bran muffinsÂ
This will ensure a well balanced diet.
Gain Weight by Gaining Muscle
Gaining muscle weight requires free weight exercises since this type of exercise exerts the most stress on muscles. Therefore, it stimulates the maximum number of muscle fibers in order to build muscle. These exercises include:
- dead lifts
- dumb bells
- barbell rows
- bar dips
- bench presses
Though these exercises do not require machinery, they are best done under supervision or with a spotter (someone to insure that the weights do not drop on the person using them). As muscle bulk increases, so does metabolism. This means that the body will burn more calories at rest. Short intense workouts will allow for muscle weight gain. This is especially true for athletes who already have a higher metabolism rate.
Drinking the proper amount of water during exercise is very important for proper muscle contraction and for elimination of toxins (especially lactic acid). During exercise, lactic acid builds up in the blood and muscles causing cramps. Milk, which is 80 percent whey and 20 percent casein, is a good source of protein. Though whey is quickly broken down into amino acids, casein is digested more slowly providing a last source of protein.
Weight gain is a very slow process requiring patience and fortitude. Weight gain will be achieved by eating and exercising properly.