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There’s
plenty of information out there about how to lose weight. Shelves in bookshops
heave with volumes and volumes on the subject and magazines dedicate thousands
of column inches to the issue every single week.
But
if you’re someone who wants to GAIN weight, you soon realize that there’s a lot
less information and advice out there for you to read and use.
Today
I’m going to tell you a little bit about how you can gain weight safely and
consistently without getting fat and without negatively affecting your health.
By
following the tips and advice that follow, you’ll be able to beef up as much as
you like. The only limit is your own preference. So let’s get started.
The
only real way to gain weight is to increase the number of calories you consume
on a daily and weekly basis. However, there are a few special rules to doing
this that you should follow if you can. Let’s get the main calorie concept out
of the way first.
A
pound of weight consists of around 3500 calories. To lose a pound a week, you’d
need to eat 500 fewer calories a day (7 x 500 = 3500) than usual. To gain a
pound, which is what you’re looking to do, you need to eat 500 MORE a day. So
that’s the first thing you need to do.
Over
the course of one week, eat as you usually do and take note of how many
calories you consume in a day on average. After the week is over, total the
day’s up, and then adds 3500 to that number. Divide that number by 7 and you’re
left with your new per-day calorie intake goal.
Here
are a few quick tips to help you eat more calories to gain weight in the best
possible way:
-
Eat little snacks throughout the day, in-between your three main meals
-
Pick foods with higher calorific contents whenever you can
-
Increase the size of your portions whenever possible
An
important point you MUST bear in mind here, is that some foods are much better
than others when it comes to which ones you choose to eat to increase your
calorie intake.
Try
to adhere to the following rules:
-
Include a lot of unrefined/unprocessed carbohydrates in your weekly diet,
things like whole grains and fruits, plenty of vegetables and lean foods that
are high in protein such as products made of skim milk, eggs, and low-fat cuts
of red meat like beef and pork.
-
Try to avoid eating lots of saturated fats. It might seem like a good idea to
pack on some weight, but it’s not when you think about it. All fats contain the
same number of calories (45 in 1 teaspoon).
Eating
saturated fats more than any other kind will only raise your cholesterol, so
stick to healthy fats like Omegas 3, 6 and 9.
So,
which specific foods can you eat to up your calorie intake without consuming
too much bad fat?
Here
are some ideas:
-
Add powdered milk and/or margarine to mashed potatoes
-
Add fruit, seeds and nuts to your cereal in the morning. Muesli and porridge
are especially good morning meals.
-
Feel free to eat dessert, but try to find desserts that contain low-fat milk
and healthy oils.
-
Snack regularly on things like crackers and cheese, yogurts, soup with croutons
and added skim milk, and milkshakes containing frozen yogurt or low-fat ice
cream.
-
Drink plenty of water to keep yourself energized and hydrated.
Overall,
remember that your goal is this: to eat more calories per week by consuming
foods that are high in protein but low in saturated fats. Eat big to get big!
Doing
too much aerobic exercise will hinder your weight gain, but exercise is still
highly recommended. You want to keep your muscles lean and fit, so lift weights
whenever you can. Stick to performing low reps with a lot of weight to bulk up
without getting too ‘cut’.
Lastly,
sleep as soundly and for as long as you can every night. 8 hours minimum if you
can manage it. It helps your body process the things you’re eating and keeps
you feeling awake and vitalized during the day.
If,
after a few weeks, you see your weight gain stop or severely slow down, up your
calorie intake further – but still keep your diet healthy. Add 250 more
calories to your daily intake and go from there to kick-start your weight gain
again. Simple!
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It only uses
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MAKES SURE you achieve your goals. Whether you want to lose weight or gain it,
get fit or simply look good naked, ‘Perfect Body Plan’ has the answers…
