How to Shape Up and Gain Weight at the Same Tme?
by Skinny Unshaped Girl
I am really skinny and I can't gain weight easily. I want to gain more fat and shape my body at the same time, what do I do?
Either way, you're no better off. I suggest you try out these 5 natural ways which I think can help you gain weight and shape up, both at the same time: 1. Eat More This isn't just stating the obvious but it's the first thing you embark on if you want to gain weight. You need to eat more calories than you burn, in order to put on weight. But you do it in a controlled manner. First, count how many calories you usually eat in a day. Then, check your weight. Begin to increase your calorie intake by 300 - 500 calories per day. If usually you eat 1,800 calories, you should now eat 2,100 or 2,300 calories per day. Instead of 3 large meals per day, spread out your calories over 5-6 smaller meals. You keep on increasing your calorie intake until you've reached the desired weight. 2. Eat the Right Kind of Food The kind of food you eat will affect the kind of weight you put on. You should aim for a healthy weight gain that comprises mainly weight of lean muscle mass, not weight of plain, old body fat. For this to happen, go for wholesome food, not junk and unhealthy food. A healthy weight gain diet should contain 20 - 50% carbohydrates; 30 - 50% protein and 20 - 40% fat (most of the fat should source from essential fatty acids). 3. Do Weights This is an excellent way to boost your muscle growth. And muscle is denser, so it weighs more than fat. Start a weight program that zeroes in on the use of multiple groups of muscles such as squat, bench press, lunge, Pilates.... Weight training helps you to gain weight in muscle pounds, not fat pounds. You will look more attractive in muscle than in fat! Anyway, muscles are compacter and tighter and they are the ones that define your body shape, making you look leaner and sleeker. 4. Take The Right Amount of Supplements Your first choice is to eat natural food as they have many naturally occurring minerals, vitamins, proteins and fiber to help you build muscle. You only resort to taking supplements when your intake of natural food isn't sufficient. Some of the supplements I believe that could worth your while taking are:
Consult your doc first before taking any kind of supplement, to ascertain its efficacy and safety. 5. Make your Calories Count Don't eat food with "empty" calories such as chips, pretzels and other treats. Eat nutrient-rich foods like fruits & vegetables, wholemeal bread/pasta, lean meat, nuts and beans and drink plenty of water. Make every calorie you take in a worthwhile calorie. |