There are many supplements on weight gain market that can help you there, it could increase your daily calories, but they have no advantages over smart food choices.The basic principle of weight gain is simple: you need to consume more calories than they consume. Follow these 10 tips
I.Eat more calories
This requires some calculations. Not to mention normal daily caloric requirement of the approximate average activity LED lead 2200; a female, and in 1900 you have to eat about 1,000 additional calories per day less than a pound per week.
Do the math. Eat larger portions, and eat at least five meals a day.Can your actual state of calories will vary depending on size, weight and activity and metabolism in the body.
II.Smart Choices
For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.
Eating foods with a high content of protein, such as grains, beans, peas, and foods high in starch such as rice, potatoes and cassava.
III. Protein is important
Increase the amount of your protein. Your body needs more protein to build new muscle. But since most calories for the weight gain comes from carbohydrates and fats do not replace, but with protein.
IV. Snack much
Consume a lot of snacks with high calorie content (not junk food) such as cheese sticks, milk shakes, cakes, dried fruits, yogurt and granola bars.
V. liquids also help
Drink plenty of fluids and nutrients provide the calories, milk, fresh fruit juices and energy drinks are good examples.
VI. Intensive training
Aerobics are great, right? Not to gain weight!You have to practice hard and intensely to maintain muscle mass.
VII. weights are the way to go
Concentrate on free weight exercises (which does not require machinery) that target major muscle groups. For example, you have to [weights], and not the machines gym luxury
Free weights put more pressure on the muscles and stimulate the greatest number of muscle fibers.Best weight training exercises to increase muscle mass and free-weight exercises like squats, dead lifts, bench presses, to build rows of iron, and pull ups and bar dips.
These exercises are best under supervision, but they do not need machines.
VIII. your room to exercise
This means you spend a lot of energy even at rest - - If you have a high metabolic rate, you need short intense workouts instead of long periods of low activity of the voltage.
IX. Creatine?
Can help some creatine increases the weight of the athlete. It is not known whether it will give you a lot of energy or because it increases the weight of the water.
There is a need for more research in this area before it is creatine magic pill. Creatine supplements available in health food stores all the keys, but do not take it without consulting your doctor.
X. in accordance
It can take time, usually a few months, the weight to show the truth. Some people get frustrated and quit when they can see the dramatic results failed.
Your body is just reacting to a fixed schedule. The program will increase the weight work for you if you are not regularly.
Genetics do not pay an important role in determining your weight. Can an effective strength training and diet will help smart, given your weight to a genetic component.
Gaining weight is something that concerns the difficult and lengthy process. I should know, and it could be really frustrating and exhausting. Some may think that it is much easier to get than to lose weight. Oh, no! It was equally difficult. Hopefully these tips will help you scale to achieve your goals.
Just a simple reminder of one of the best weight gain tips to remember is to do all sizes around the BIG! That means-"to get big you have to eat big and lift big." Please by repeatedly head up until you are able to internalize it. Many of us think that weightlifting is the line to gain weight. Well, no doubt about it, it's because weightlifting plays a significant role. But gaining weight, it is necessary to look beyond the act of weightlifting! You should also know that diet is equally important in terms of weight gain, as well as discipline and determination.
Follow these tips and surely one day you wake up in the awe of seeing your rock hard body and eye-popping.
Start counting
You have to count the number of calories you eat every day. However, it does not mean you have to change or modify their usual eating habits - just as you eat and take note of the calories you have consumed. This is something really important, so try to be as accurate as you can. And of course, you also have to calculate their weight or in other words, folks. see the changes that will inspire, no matter how little you've changed. That means a success, why.
Be careful when eating a diet
Eating is the most important thing you need when you want to gain weight. This means that you need to eat more calories than you burn food. However, this is exactly what is okay to eat something in your reach.You must be careful what you eat. You must include foods that help you gain weight and it's not bad unhealthy fats in your diet menu weight. 6 meals a day is a good start. Cool huh! Apart from breakfast, lunch and dinner you also have three other small meals should be taken during the day. Set your watch, you must eat at least every 3 hours. There is a basic rule of food weight, that is - when you eat a big, big enough. Quiet easy? You betcha!
Foods such as steak, chicken, vegetables, fruit and milk or milk products like cheese and nuts are different types of foods for a healthy holiday. Delicious! Whether it is a reason to eat 4-6 pieces of fresh fruit a day and at least four glasses of milk, including at night before bedtime. But make sure that the milk drink is low in fat. Low fat milk is an excellent source of calcium and cheaper source of protein. On the other hand, simple snacks such as apples, glasses of milk, peanuts, and surprisingly do wonders.
Remember to plan your meals carefully before you time and keep to a schedule, because what you eat for the process is a key component of successful weight goals. Some lifting ... The right discipline to eat are important for gaining weight, but you have to do so is to eat all the weightlifting otherwise, you will gain weight fat and muscle.
When trying to gain weight, so make sure you work at least 3-4 times a week. Make sure you have the weight lifts are carried out correctly! When you lift hard, rest and then back for another workout. You must focus on the big exercises. It's like squats, bench presses, bent over rows, dead lifts and chin-ups, and some military press works fine too. These are the exercises can choose from that will convert the extra calories in your muscle power and later you will gain weight.
You must also remember that you can only gain by doing exercises such as step-up in training. Various joint elevators is something you need, and it will shock your entire system and awaken your body to grow. Later in the process try to add a small amount of weight, little by little each workout. This will help strengthen your muscles. Why? Because if you focus on your strength, then size will follow. You have to be stronger and grow. You have been through the gym right? Try to look around and notice that the strongest guys who are too big for them. I bet he saw it.
Continuous weigthing
Weigth yourself at least the end of each week. You will find that you have gained the relative amount of weight after a short period. However, do not expect miracles. No one can put on 10-15 pounds in this short period of time. You can not rush to get attention for longer than 1-2 pounds in just one week is not very healthy, which means that the fat instead of muscle. As the saying goes, "Patience is a virtue."
Later you will stop gaining weight. Now, when that happens, you should focus on eating more and more. If, after a stop in getting the weight to say about 2 weeks and then begin to eat an extra amount of at least 250 calories per day. When to do it. Note, every time you see that you have gained weight in 2 weeks then you add another 250 calories in your diet.
Say NO to bad fats
Yes, I know that weight gain, but not be gaining weight, you know, it's all just fat right? Of course! Then cut bad fats such as chips and candy. No more hello's to you clean out your favorite McDonald's and everything is fried. Instead, turn on the high protein and foods that are low in fat, such as tuna, seafood, chicken, lean meat, turkey, fruits and vegetables. These are really good and pure kind of food you should eat.
Drink plenty
Sorry, but I think that only water! Drink about 8 to 10 glasses of water a day or more if you can.That would be better. It's a lot of water! But you know what? Believe it or not, water is what you need for the energy they need to gain weight. Quiet amazing! Dehydration is not good because it can lead to various health problems, encourage less stamina.
Get enough sleep
Sleeping is a simple tip on a scale yet, it is often times the most neglected. Minimum at least 8 hours of sleep tonight. Our body needs sleep to function properly.
Following these few tips, you can ask yourself, how many I won?
Our body responds in different ways, so progress vary. Meaning, if you eat well, do some heavy weight lifts, add it with some muscle building supplements, then expect to get about 10 pounds or more in 6-8 weeks during the period. Wow, it's quiet too!
Eventually you confused why join Moreover, if you've already done all natural methods, he says, that is the way to weight gain. Well, here's the thing-Think of supplements as a completion! It's not exactly say that you need it. Thunderbird can help you to gain weight very quickly. I bet you want it? That is what we are, just add a good diet and exercise.
