Most people struggle to lose weight, but there are other people who seem to have trouble gaining weight. It may sound strange when a person says they want to gain weight, but that’s because they are talking about gaining muscle weight, not fat. There’s an enormous difference. If you are trying to gain weight, you need to learn how to gain weight safely and in a healthy way, otherwise you will just end up putting on a lot of fat. This article will teach you how to gain weight healthy and naturally while building muscle.
Before you start trying to gain weight, you should understand what causes a person to be underweight. A person becomes underweight because they do not eat enough calories from healthy foods each day. What ends up happening is the person burns more calories than they consume each day, but because the calories are coming mostly from foods that are non-nutritive foods (junk foods), they also lose muscle mass. To gain weight you must consume the right type of calories.
Eat Lots of Nutritious Foods Everyday: You must consume an enormous amount of calories each day from highly nutritious foods. Remember, you need to eat more calories than you are burning up each day. You should eat lots of foods that are rich in complex carbohydrates and protein. Eggs, beans, brown rice, whole wheat bread and pasta, and fruits and vegetables are some of the best foods to eat. Try to consume about five meals a day that consist of these foods and have approximately 500 – 700 calories. For example, for breakfast you could eat three scrambled eggs, two pieces of wheat toast, and a banana.
Perform Heavy Weight Lifting: You need to build muscle mass in order to gain weight. To do this you must do heavy weight lifting at least three days a week. The reason I specify “heavy” weight lifting, is because lifting light weights will not do enough damage to the muscles. Muscles need to be damaged a lot to grow back bigger. Damaging the muscles in small amounts will make them stronger but will not make them increase very much in size.
Avoid Refined Sugars and White Flour: Try not to consume any foods that come from white flour or have lots of refined sugar in them. Your body will store the calories from these foods as fat, and you don’t want that. That’s why it’s important to eat “wheat” bread and not “white” bread. Sugar is okay if it comes from something natural like, fruit or all natural honey, but the refined sugar that is in candies and desserts will only make you put on fat.
Don’t Overdo It: Although you need to eat a lot of food, do not eat too much food by consuming everything in site. Be sure to count your calories and pace your meals. If you are just constantly eating all of the time, your body will not have any time to let the food settle and digest properly. Even eating too much healthy food can cause you to become fat if you’re not using the calories you are consuming. It should also be noted that gaining weight too quickly (e.g., 15lbs in a week) can cause other serious health risks. So make sure you have patience and do not try to rush it.