Due to society's obsession with slim and "fit looking" bodies
today, there are undoubtedly more information available on how to lose
weight than there are on how to gain weight. Many would assume that
gaining weight would incur doing the complete opposite of what one would
do when trying to lose weight. For example, instead of reducing the
intake of junk food, one should heap on more junk food and instead of
exercising more, one should refrain from exercising at all.
However, nothing can be further away from the truth. A person who is underweight finds it equally challenging in gaining weight as an overweight person does in losing them. For one, an underweight person can be more vulnerable to health risks as they generally have weaker immune systems; this can be particularly harmful when the person is pregnant or elderly. Some can also be underweight because of chronic illnesses or because of genetic issues.
Successful weight gain can be achieved with a well-planned diet and exercise program that is adopted and naturalized into one's lifestyle. A healthy weight can only be sustained if eating habits and daily lifestyle patterns are changed to achieve one's weight goals.
There are two basic components in a weight gain program, namely a healthy diet coupled with the right exercise program.
Healthy Diet for Weight Gain Success
The secret to weight gain is increasing one's intake of calories. Instead of junk food, cakes, popcorn and beer, one should consider the right kind of calorie food that has nutritional value such as vegetable, fruits whole grains, pasta, cereal, rice and potatoes and the right proportion of meat. Wholesome food should be consumed in balanced portions about three to five times a day. It is also recommended to include about 15 to 25 per cent of fats in one's diet which can certainly help the body put on some pounds. Not to forget food rich in protein and dairy content such as egg, cheese, milk and yoghurt that can help build muscles and overall physical immunity.
Strength Training and Exercises for Weight Gain
The recommended exercise for weight gain is strength training, which builds core muscles of the body, making it strong and more sculpted. Unlike cardiovascular exercises like running, cycling and swimming that aim to burn calories, strength training steadily enhances the strength of one's skeletal muscles as well as joints. Trainers would normally recommend a warm-up session with slow cardio exercise to loosen the muscles before starting one's strength training in order to prevent injuries. Certain mind-body exercises like Yoga and Tai Chi can also help strengthen core muscles, posture, balance and improve flexibility, which can certainly enhance one's health and not to mention, one's appetite.
Finally, a successful weight gain program is one that achieves a certain healthy weight. There are many factors that determine a person's body weight and shape; some could be genetics or some could be due to some medical predicament. Nevertheless, a healthy regime be it weight loss or weight gain should include a balanced diet and regular exercise.
However, nothing can be further away from the truth. A person who is underweight finds it equally challenging in gaining weight as an overweight person does in losing them. For one, an underweight person can be more vulnerable to health risks as they generally have weaker immune systems; this can be particularly harmful when the person is pregnant or elderly. Some can also be underweight because of chronic illnesses or because of genetic issues.
Successful weight gain can be achieved with a well-planned diet and exercise program that is adopted and naturalized into one's lifestyle. A healthy weight can only be sustained if eating habits and daily lifestyle patterns are changed to achieve one's weight goals.
There are two basic components in a weight gain program, namely a healthy diet coupled with the right exercise program.
Healthy Diet for Weight Gain Success
The secret to weight gain is increasing one's intake of calories. Instead of junk food, cakes, popcorn and beer, one should consider the right kind of calorie food that has nutritional value such as vegetable, fruits whole grains, pasta, cereal, rice and potatoes and the right proportion of meat. Wholesome food should be consumed in balanced portions about three to five times a day. It is also recommended to include about 15 to 25 per cent of fats in one's diet which can certainly help the body put on some pounds. Not to forget food rich in protein and dairy content such as egg, cheese, milk and yoghurt that can help build muscles and overall physical immunity.
Strength Training and Exercises for Weight Gain
The recommended exercise for weight gain is strength training, which builds core muscles of the body, making it strong and more sculpted. Unlike cardiovascular exercises like running, cycling and swimming that aim to burn calories, strength training steadily enhances the strength of one's skeletal muscles as well as joints. Trainers would normally recommend a warm-up session with slow cardio exercise to loosen the muscles before starting one's strength training in order to prevent injuries. Certain mind-body exercises like Yoga and Tai Chi can also help strengthen core muscles, posture, balance and improve flexibility, which can certainly enhance one's health and not to mention, one's appetite.
Finally, a successful weight gain program is one that achieves a certain healthy weight. There are many factors that determine a person's body weight and shape; some could be genetics or some could be due to some medical predicament. Nevertheless, a healthy regime be it weight loss or weight gain should include a balanced diet and regular exercise.
Learn more about how to gain weight in general here.
Murray Savage has been gaining weight for years now.
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Murray Savage has been gaining weight for years now.
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