How to Gain Weight Safely

 

Some of us actually need to gain weight and muscle,

sadly I am not one of those people. If you are looking to

gain weight and build some definition then this is for you.

Let me start by saying yes, you can drink soda all day long,

eat donuts and other junk food and you will gain weight,

the problem is it can hurt your health. You still want to eat

healthy foods and yes indulge from time to time.

You want to take in more calories than your body burns.

If you want to gain weight slowly aim for 300-500 calories

more than you burn each day.

If you want to gain weight fast, aim for around 700-1000

calories more than you burn each day.

You burn calories even if you are not at the gym, there are

a lot of things you do that you don't realize

you are burning calories.

Let's say you are working out at the gym though

so you can add some definition to your body, so you

are using weights. We are going to take me as an example

(even though I am trying to lose weight) I will not take

in more than 1200 calories a day. If I workout with weights,

we will use an example of I burned 150 calories.

So for someone wanting to gain weight you want to eat

those calories you just burned. So I take in 1200 - 500 = 700

calories that I have taken in. That means "you" as the

person wanting to gain the weight would want to

eat that 500 + at least another 700 at the minimum.

Protein is key! It fuels your body and your muscles,

it's also a great way to get calories in. If you do a protein shake

smoothie you are looking at over 200 calories, protein bars

have a good amount of calories in it too. Of course your

meats have protein as well.

You should be taking in 50-100 grams of protein a day. 

You want to take in carbs too and yes fat. You don't have

to go overboard, but those things will help aid you in gaining weight.

You want to add carbs and fats at least 3 times a day.

Depending on what you are doing to lose weight you are

either doing IF, 3 meals or 4-6 small meals. "You" gaining

weight want to be totally different.

DON"T do IF BUT DO 4-6 meals a day, notice I

didn't say small. I mean an actual meal. You can do 2 protein

shakes and then that leaves you with 4 more meals,

that's really not hard. You can eat a bowl of oatmeal,

eat some eggs. So you kinda had 2 breakfasts, your shake

and then the other stuff, so now you have 3 meals down. Do lunch, you now have 4 meals down. Do dinner and look

at what you eat for 5 meals. Now eat a snack at night

and whoop you've hit 6 meals!

Now that you understand how to eat, it is time to "pump you up" .

Yes, you do want to start lifting weights, it will improve

your strength and it will help give you the curves you

are looking for. You should lift 3-4 times a week at least.

If you haven't lifted before, have someone show you

how to use the machines at the gym, start off with low

weights and work your way up to what the max is you can do.

If you don't belong to a gym, invest in weights. Look up videos

on YouTube, you always wanna do different body parts on

different days. You have your biceps and triceps, your back,

your chest and your legs. You have to focus on each body part.

Don't do a lot of cardio, if you want to do any cardio ride

a bike or go on a walk, you don't need to power walk!

Now you want to watch how your weight is moving.

You can gain and lose weight all through the day.

Weigh yourself naked Monday morning before you have

taken any food in and then do the same thing on Friday morning. 

Download apps to help you keep track of everything and

as always if you need help please let me know.