How To Gain Weight?
It's Not Just Eat More Than You Burn.....

How to Gain Weight

It's not just eat more than you burn but it's also to do with whether the weight gain is in muscle or in fat.....

Lots of teens want to know how to gain weight but you have this dilemma - you can't gain weight easily, let alone gain it substantially......

Why would you want to gain weight when so many want to lose it?

Well, I think probably due to these reasons:

• Naturally, you're thin hence would like to grow larger
• You've been down with a major illness that causes excessive weight loss
• You've been through an eating disorder episode that causes you to lose massive weight
• You don't have time to prepare food, hence don't eat as much as you should

I think whatever your reason(s) for wanting to know how to gain weight, the golden rule is this - do it in a healthy manner.

The must - eat food that supplies you with the needed calories and gives you all the necessary nutrients you need.

The must not - don't eat unhealthy food that just adds calories but no nutritional value.

I've got here 5 natural ways to help you gain weight and gain it healthily.

1. Eat More Calories

I'm not just stating the obvious. It's the basic you need to know on how to gain weight.

You got to eat more calories than you burn, in order to put on weight.

However, do it in a controlled manner.

First, count how many calories you normally eat a day.

Then, check your weight.

Start to increase the calories you eat by 300 - 500 calories a day.

If normally you eat 1,800 calories, go for 2,100 or 2,300 calories a day.

And perhaps you would want to spread your calories over 5-6 smaller meals, instead of the conventional 3 large meals. This would be good if you're by nature a small eater.

Continue to increase your calories until you've gained the weight you want.

The kind of food you eat affects the kind of weight you gain.

I think it's a no-brainer here for you to go for a healthy weight gain that makes up mainly weight of lean muscle mass, not weight of plain, old body fat.....

To get weight that's mostly lean muscle mass, eat wholesome food, not junk and unhealthy food.

Nutrition experts believe that the simple rule on how to gain weight is to eat a healthy diet that contains 20 - 50% carbohydrates; 30 - 50% protein and 20 - 40% fat (with most of the fat sourced from essential fatty acids).

Weight training is one of the best ways to boost your muscle growth. And as muscle is denser, it weighs more than fat; so you also weigh heavier.

Do weight training exercises that focus on the use of multiple groups of muscles such as squat, bench press, lunge, Pilates....

Weight training also helps you to gain weight in muscle lbs, not fat lbs. You would certainly look more pleasing and attractive in muscle than in fat!

4. Make your Calories Count

This means you don't eat food with "empty" calories such as chips, pretzels, fries and all kinds of junk foods.

Go for nutrient-dense food like fruits & vegetables, wholemeal bread/pasta, lean meat and nuts and beans.

You want to make every calorie a worthwhile calorie, to gain weight.

You must be thinking the way I teach you how to gain weight seems to get "fancier" and "fancier".....

You feel panic: "Who needs supplements? Not me!"

Well, what I suggest is that you only go for them when your intake of natural food isn't sufficient.

Your priority is still this - natural food first as they've varieties of naturally occurring minerals, vitamins, proteins and fiber to help you build your body and muscles.

You can breath easy now.

What supplements to take?

You could try out L Glutamine (in moderate amount), Creatine Monohydrate or a good protein powder minus all artificial flavorings, sweeteners and colors.

Before you take any kind of supplement, best you consult your doc, to ascertain its efficacy and safety.

Not hard, really.

Eat more; eat the right kind of food with rich nutrients that pack in more lean muscle mass than fat and do weights to stimulate more growth of lean muscle mass.

Mind, you would be right on track for those lbs you yearn for.

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