HEALTH AND LIFESTYLE
a healthy blog by nadyafakhira
Gain Weight
Say Goodbye to a Skinny Body: How to
Gain Weight Fast
So are you skinny?
Male or female, you’re called a “hardgainer” or “ectomorph.”
You don’t weight a lot, you think you eat a lot, and you just can’t seem gain weight. You’re ready to bulk up, build some muscle, and start feeling better about yourself…but you have no freaking clue what you’re doing.
People probably tell you “must be nice to have a fast metabolism,” but inside you’re wishing that you could eat and actually get bigger!
Luckily, you’ve found this site, and I’m here to help. Here are some tips from me:
- 1Add calories to the meals you make. When you are preparing food, think of some creative ways to bump up the calorie count. Could your sandwich use a slice of cheese? How about poaching an egg in your reheated soup? Drizzle olive oil on your vegetables, or sprinkle seeds, nuts, or cheese on your salad.
2 Drink milk and other high-calorie beverages. Drinking water is good for you, but it can blunt your appetite. If you find yourself filling up on liquids during meals, try to make those liquids count. Drink milk, smoothies, and shakes.
- Go for full fat milk rather than skim.
- Put peanut butter or protein powder in your smoothies and shakes.
- Plant-based milks like coconut milk and peanut milk are fattening and delicious.
- Try traditional nutritious drinks from around the world. Kefir, horchata, chia fresca, lassi, misugaru, and telba are all high in calories and proteins.
- Drink water and low-calorie beverages after you have eaten.
3
- If you belong to a gym, you can train on the weight machines.
- Sign up for a Pilates class.
- Take a class or watch an exercise video before embarking on a new form of exercise.
- Remember, stop if you are in pain. If something hurts, you are at risk of injury.
4
Get aerobic exercise. Regular aerobic activity won't pack on the muscle as quickly as strength-training, but it will help you balance your workout routine. Cardiovascular exercises strengthen your heart, improve or manage some chronic health conditions like high blood pressure or diabetes, and give you more stamina throughout the day.[12]
- Cardio exercises can include: jogging or walking, biking, swimming or hiking.
- If you're performing aerobic exercises and are having trouble maintaining your weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises.
5
Eat before and after your workout. Carbohydrates will help your stamina before you work out, while carbohydrates and protein together will help your muscles heal after you work out.[13]
- Get a small meal or a snack in at least an hour before exercising.
- If you have eaten a large meal, wait three to four hours before you exercise.
- Good post-exercise snacks might include peanut butter sandwiches, yogurt and fruit, chocolate milk and crackers, or a smoothie with milk, yogurt, or whey protein.
6
Get your proteins. Protein is essential for weight gain. Red meat can help you gain weight, especially if you are working on building muscle. Salmon is high in calories and healthy fats. Yogurt is high in protein.[6]
- Other oily fish can also help you gain weight. Keep canned sardines and tuna in your pantry.
- Beans are a great source of proteins and of starch.
- If you are struggling to include enough protein, you can use a supplement such as whey protein.
Finally, if you're underweight and want to gain weight, consult with your doctor or healthcare provider to help you find the best strategy for you. Eating patterns are likely to play an important role in your weight gain plan, but it’s also important to remember that if it’s medication, an illness, or other underlying problem that’s causing you to be underweight, eating differently may not solve the problem.
Source: https://www.wikihow.com/Gain-Weight
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