Tips for weight gain
Ok, so most people looking at this might think this is a ridiculous thing to be trying to do, however, there are many people who due to genetics or reasons beyond their control, are working to put on some weight. As most people are trying to do the opposite, it can be a lonely struggle, so here are some tips:
Eat more calories. This is obvious, but important, however, it is also important that you eat more calories in a controlled manner, and that the calories you take in are good for you. So what you should do is take an accurate count of how many calories you typically take in on any given day. Then add about 500 calories to your normal amount. You will want to weigh yourself so you can see how much progress you make by consuming extra calories. If 500 calories does not help you gain weight, up the amount.
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Eat more often. Sometimes by eating more meals, and taking in food all day rather than just three times a day, it is a good idea to spread your calories out in four or five meals. Also, by eating more meals, you will find it is easier to add in those extra calories without feeling too stuffed.
If you want to put on healthy weight, you need to eat healthy foods. So, make sure you only consume calories that are going to be positive weight gain. Meaning, avoid junk food and nutrition-less calories like sodas and processed refined foods. Instead fill up on vegetables, fruits, grains, fats (like avocados and natural oils), nuts, seeds, etc. You want to enjoy what you eat, but not make yourself sick and unhealthy by gaining weight in inappropriate ways.
Try lifting weights. While increasing calorie intake and eating healthy food is important for weight gain to do something to build muscles. Set up a weight-training program tailored toward adding muscle. Make sure you are doing compound weight lifting, lots of multiples, and plenty of reps. Start where you are comfortable, and add weight as you get better. It is always a good idea to have someone show you how to use the equipment and weights properly so that you do not risk injury. Start with things like bench press and squats.
Do not go overboard on workouts. If you do you will start to lose weight from over exercising. So, make sure you set up a program with someone who knows what they are doing, then stick to it so that you do not become an addict.
If you decide to use supplements to aid your weight gain, make sure you choose ones that are going to be good for you, and will help you build muscle without any steroids or other harmful stimulants.
Avoid weight gain powders, because most of them are just empty calories, not very different from the junk foods in the market. Instead try things like L Glutamine, in moderate amounts, Creatine monohydrate, and a good protein powder devoid of artificial flavoring, sweeteners, and colors. However, before taking any kind of supplement, you need to consult with a medical professional about its efficacy and safety.
The best way to gain weight in a healthy manner is to listen to your body, give it the proper foods to fuel it, and make sure that you talk to a doctor or a professional to help you go ahead weight gain in a positive and healthy manner.
