The most frustrating thing about fitness is ones body weight. Weight loss and weight gain are very vital aspect of one’s fitness. Everywhere you go there is bombardment of solution and tips for weight loss. In the hype about weight loss a vast section of Indian population get neglected who wants to gain weight desperately!!
Weight gain can be equally challenging for people as is weight loss. Over weight and underweight both conditions are not conducive for health and proper functioning of body. Most of us wonder that how movie stars and models put on and lose weight so conveniently. The mantra of the mastery over the body weight lies in proper planning and its execution.
Here is all you need to know on how to gain weight faster!!
Why People Remain Underweight
There are as many people who want to gain weight just as there are people who want to lose weight. Weight is the major criteria for sports jobs and several other professions. You have to increase calorie intake to gain weight. People can be underweight due to several reasons. Few reasons for people being underweight include improper feeding habits, prolonged gaps between meals, increase in physical work without increasing the diet or food intake. This result in energy deficit and it is the major reason behind people being underweight. Sometimes being underweight is associated with prolonged illness like tuberculosis, hormonal imbalance, eating disorder and cancer.
Health Issue Related With Being Under Weight
Skinny people are dominating the glamour world and modeling. They are everywhere from magazines to TV commercials. People often became envious of such people but they forget that being underweight is as bad as being overweight. Like overweight people, underweight people are also prone to so many diseases!
- Lower weight is one of the major cause of pregnancy problems and miscarriages.
- Lung problems like asthma, bronchitis and pneumonia is often associated with lower weight.
- Arthritis is the bone disease and prevalent in underweight person.
Basically having a well proportioned weight is very important. So how to gain some weight??
People also look for how to lose weight with yoga:
How to Gain Weight??
We often hear of sportsperson and actors preparing their body for a particular assignment or tournaments. These people have total control over their body, they reduce and gain weight in matter of week or months. The secret lies in proper planning and its implementation.
Here are few ideas that can be really helpful in gaining and maintenance of weight.
Mind your Diet
Diet is the most important aspect that determines the overall weight of a person. Weight gain or loss programs are mostly based on diet and food intake of a person. For gaining weight you have to keep in mind the daily calorie intake and calorie requirement of your body in respect of your daily activities. You have to still be conscious of nutrition value of your daily diet. Proper nutrition rule the roost.
Be Calorie Conscious
Gaining weight requires food items rich in calorie and nutrition value. Many diet experts suggest for food items with minerals, vitamins nutrients, and calories as there every bite lead you toward gaining weight and well sculpted body. Weight gain doesn’t mean having a bulky or fatty body. It is very important to keep a sync between your daily calorie need and your daily calorie intake. You can start your weight gain mission with nutritious food and increasing the consumption of food stuffs like fruit, nuts, curd, cheese and other healthy fat. Adding 3500 calories to your daily diet can be very helpful in gaining weight. It is better to calculate your daily calorie requirement by RMR formula.
Determine Your Everyday Calorie Requirement Through RMR ( resting metabolic rate)
Resting metabolic rate is the amount of calories your body need to maintain your existing exiting weight. You can easily count the RMR rate by a very easy formula.
RMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age + x.
(For men, x = 5; for women, x = -161)
Increasing 3500 calories to current RMR is a very useful way to increase weight.
Make Your Meals More Frequent
It is one of the most basic thing you can do for putting up those extra muscles that you are craving for. Eating on very short intervals can be helpful in accumulation of the extra calorie for your body. Have a heavy breakfast, nutritious lunch and dinner . Addition to this add two snacks in everyday food intake.
Choose The Inputs of Your Meals Carefully
Weight gain doesn’t mean that you will eat whatever comes your way. In order to gain weight, you should rather focus on heavy meals. It doesn’t mean that you have to exclusively focus on fatty diet. Here are few options that you can choose as a part of your breakfast and lunch if you want to gain weight in a healthy.
You should go for drinks that contain high value of proteins, vitamins, and minerals. Milk shakes, fruit shakes and juice and whole milk can be a really good option.
Eggs are great food items to increase weight the best thing about them is that they come in budget and contain high nutrition value , good cholesterol level and Vitamins A, D, E .
Breads and Butter
Breads made of wheat, oat, etc contain good nutritious value with high protein levels. Spread butter on the thick slice of bread. You can use jam, cream cheese and honey instead of butter. This enhance calorie value of your diet.
Cheese is the food item containing one of the highest calorie value. Adding cheese in you menu will be really helpful in gaining weight.
To gain weight go for starchy vegetables like potato, corn, pea etc. Avoid vegetables that contain great amount of water like cauliflower and cucumber.
Fruit with dense content like pine apple, pears, banana etc will be helpful in weight gain.
Chicken and Red Meat
Meat specially red meat contains great calorie value, protein and other nutrition in it. Consumption of meat increases the calorie intake and build new tissue blocks with the protein content.
Add Oils to Your Food
While cooking increase the amount of oil you add to your food. Go for oils with great nutrition value. Avoid oils that contains unhealthy trans fat like vegetable oil.
Nuts and Dry fruits
Nuts and dry fruit work as supplements in your daily diet with their high nutrition value. Almonds, cashew nut, chest nut, walnut and pistachio come with a great nutrient value with protein, minerals, and vitamins. They also compensate the lapse of nutrients from your daily diet.
Increase Protein Intake
Many people are not able to gain weight despite consuming a great amount of fat only because they lack protein content in their food. Proteins are building blocks for tissues that eventually lead to strengthening and addition of muscles. You can also increase your protein intake by taking protein shakes and adding protein rich food supplements to your food.
Avoid Junk Foods
Some people think that they can gain weight by eating junk foods. Junk food make your body deprive of healthy nutrient. Eating junk food will never fulfill your cause rather you will end up with more health related problem. Remember a skinny person who eat junk foods suffer same unhealthy consequences like a obese person does.
Consume Healthy Fat
Some fats are very instrumental in maintaining the overall weight of a person. Foods items that consist plant fats such as nuts, seeds, peanut butter, avocados and olive oil can yield some good result for you.
It sounds contradictory but weight training can be really helpful in enhancing your body weight. Weight training exercises includes
- Dead Lifts
These exercise not only make your muscles stronger but also enhance your appetite. Most of Athletes go through strength training technique as it help to gain weight at the right place. Being skinny does not always means that you have no fat, sometime fat get accumulates at wrong places often at wrong organs that make your body look skinny. Strength training shifts those fats and muscles to the right place where you want to build muscles.Squat, pull-ups, dead lifts and over head can be strategic in gaining weight. Exercise is an efficient way to utilize your nutrient intake in a better way.
Heavy Weight Lifts or Weight Training Exercise
This exercises are the best thing you can do to gain substantial weight to your body. For these exercises you don’t need to have trendy gym equipment. Weigh lifting put stress on the muscles and stimulates the fibers of the muscles. This exercise result in burning of calorie in your body thus increase the demand of calorie and energy in body. It increase the consumption of food by increasing appetite of a person. Pull ups, barbell rows, dead lifts, bench presses, squats, bar dips are some weight training exercise.
Side Effects of Over Exercising
It is advised to start your weight gain exercise programs in supervision of a expert. Dehydration is the most frequent common side effect of overexercise. Some bone related problems can also occur due to over exercise.
Keep Your Food Intake In Sync of Exercise
Exercise and food intake are two facets of the same coin as long as weight gain is concerned. To get a well toned and sculpted body you have to keep a nice balance of these two facets. Increase protein content in your diet that is the basic and the most important thing. Protein supplements and whey powders available in the gyms can be helpful.
Best anaerobic exercise are running,swimming ,cycling and walking. This exercise enhance stamina of body also increase appetite of a person.
Strength Training Exercise
These exercises shape up your body. Sometime fat and muscles get unevenly distributed in body. Strength exercises burns the unwanted fat and also strengthen a specific and desired part of body. Push up, sit up, stretching are some fantastic strength training exercises.
Yoga for Weight Gain
Yoga is a great art with solution of almost every problem. It can also be helpful in adding up weight. A dedicated and regular practice of yoga will transform your under weight figure in a perfect figure. Here are few yoga postures helpful in weight gain.
Bhujangasana (Cobra Pose)
This is a effective hath yoga position that has been very helpful in weight gain. This yoga strengthen your back and also tone up your abdomen. Doing this yoga daily can be really helpful in increasing the body weight.
Vajrasana ( Diamond Pose)
This is great yoga posture for improving the digestion system of body. It enhance the absorption and assimilation of nutrients in the body. This is a nice yoga pose for those people who didn’t gain weight despite having proper and balance diet. Yoga believes that most of the problems associated with under nourishment of body are mostly linked with the improper functioning of the digestive system. This yoga pose is instrumental in healing that problem.
Matsyasana (Fish Pose)
This yoga posture is very important pose of yoga that is very helpful in treating the digestion related problems. This pose enhance the digestion of body and also facilitates an even weight gain.
Pavanamuktasana (Wind – Relieving Pose)
This yoga is advised to people suffering with gastric problem. This yoga pose also enhance the digestion thus enhance the weight of the body.
Supplements for Weight Gain
It is very essential to be careful while choosing diet supplements. Go for expert advice if you wants to gain weight really faster. You can gain normal weight by having good diet but if you want to enhance your potential, supplements became very important. Muscle building require great potential for exercise. Weight gain and muscle building both requires some dietary supplements.
Whey Protein Powder
These are most popular supplements for gaining weight and building stamina. It provide crucial proteins for body while gyms and training.Whey holds the crown and is king of supplements because it digests fast and assimilates much faster to build muscles. Always consume whey protein right after training.
Casein Protein Powder
This is an another fantastic supplement for workout and weight gain. Weight gain is the fundamental of all training and exercises. This powder is one of the best for gaining mass. This supplement contain milk protein and casein. This is highly effective for people who want to make muscles and gain weight faster.
It is made of amino acids: arginine, glycine and methionin. Creatine increase the mass and strength dramatically. It provide fast energy for gym workout . It can also enhance height with insulin growth factor in it . It also enhances the appetite of the person that result in the dramatic weight gain.
Branched-Chain Amino Acids (BCAAs)
This is highly effective supplement for making muscle and gaining weight. Amino acids are instrumental for building new muscle tissues and repairing muscle tissues. It increase the stamina and synthesis of muscle proteins. It is one of the most widely used training supplement for building muscles .
It is also a very nice dietary supplement for the muscle building and gaining weight. Many research tell that muscle have great amount of carnosine. This supplement add new muscles if taken with some intense exercise.
Other popular mass building products are Endura Mass, Dymatize Mass Gainer etc. It is better to take these supplements in supervision of an expert trainer. Always look for ingredients of the products because now a days so many mass building products contain harmful contents that are really dangerous for your health.
Mind Your Habits for Weight Gain
Some habits are also very important in weight and its preservation. Good sleep is one of the such habits, lack of nice sleep can also be a reason for being skinny. Stress and worries can also result in significant loss of weight. Improper eating habit can also be reason for being under weight. Adapting Good Habits Can Be Helpful in Maintaining Good BMI (Body Mass Index).
Body mass index of every person is different from the other. It is very important to have your weight in sync of your height. Hope these simple methods will be helpful in improving your body weight. Weight gain need perseverance and patience. It is very important to remain consistent in your efforts to maintain and gain weight. While gaining weight always go for well toned body, otherwise you will end up with bulky and fatty body. All your efforts can go in vain without proper exercise routine. Exercise and diet are two interlinked facets of weight gain or weight loss. Proper planning and execution of both these facets is very important to achieve both targets.
Hope you gain some weight using these tips and tricks and methods. Keep coming back to my blog!