There are some people who struggle just to gain weight. These people are often so thin and frail looking that some people jump to the conclusion that they have serious health problems or eating disorders. Gaining weight can be just as difficult as losing weight. If not done correctly, efforts to gain extra pounds can lead to serious health problems. Here are some simple tips that you can note down to help you have some extra muscle to have a leaner, healthier physique.
Know your metabolic rate and calorie expenditure – your basal metabolic rate is your body’s energy expenditure during rest. If you have a high BMR, you will have an ever higher metabolic rate as you do your daily activities. Once you know how much calories you burn at rest and while at work, you need to take in an additional 500 calories a day in order for your body to get some extra energy for building muscle.
Change your diet – eat vegetables that are rich in starch. These include potatoes, carrots, corns, and peas. The same goes for fruits. Choose dense, firm fruits such as bananas, pears, and dried fruits that contain more nutrients that help in building muscle. Keep in mind to take in 8 glasses of water a day, but add some additional shakes every now and then to have an extra dose of calories. Your shakes should be rich in protein and other nutrients and not those shakes that are high in sugar. Instead of using ice cream to emulsify your shake, use soft tofu instead. Do not binge on cookies, doughnuts, and French fries just because people say these are fattening. They do add some weight but in an unhealthy way. These foods contain trans fats that an clog your arteries and cause cardiovascular problems.
Lift some weights – weight training can help you gain some muscle by promoting muscle tissue growth. A fitness trainer will help you create a weight training program that is designed to help you increase muscle mass.
These steps are simple and pretty much the basis of all weight gaining programs. It is important to know that the healthy rate of gaining weight is 2-3 lbs a week. An excess can shock your system and increase you risk of having health problems.