Have you ever been asked “do you eat?” Are you a skinny girl who eats basically anything but doesn’t gain weight? Are you looking to put on some healthy weight?
We are the fortunate elite of women who must have fast enough a metabolism to find putting on weight hard as 90% of the rest of womankind is likely to have the exact opposite problem and find that they put on weight too easily, thus finding they have to work incredibly hard to then burn it off again.
However, being too skinny doesn’t look nice and it is dangerous for our health. Being underweight can pose various health risks that are no laughing matter (no matter how well you fit into your dress). With so much information out there aimed at losing weight, how do you go about doing the opposite to everyone else and actually gaining some?
Many skinny and thin women would try to gain any kind of weight as long as they are gaining. But there is a problem with this approach because if you are gaining primarily from an increased body fat, you have no control where those extra fats are going to be in your body.
Those ugly fats can end up in your tummy! Love handles! Thighs!
Therefore, your best bet to improve your physique in the way you want is to go after lean muscle weight gains. In this way, not only will you put on weight, you will also gain healthy weight and is in a position to dictate where the extra pounds are going to be. In other words, you can sculpt your body the way you want it to shape.
The best way to gain healthy weightis through diet and exercise. We want you to gain weight in a healthy manner and not pig out on junk foods. Here are some proven Tips for Healthy Weight Gain:
- Increase your caloric intakes by about 500 to 1000 Calories per day. Extra 500 Calories/day will help you gain up to one pound in one week.
- Eat more dairy. Enjoy yogurt, cottage cheese, pudding or ice cream for snacks and desserts. Add cheese to every meal. For instance, you might stir shredded cheddar into scrambled eggs, top a sandwich with sliced cheese or mix cheese into soups and casseroles.
- Eat frequently – Eat your three main meal (breakfast, lunch Dinner) spaced about 5 hours apart. In addition eat two to three snacks a day in between meals.
- Incorporate healthy fats into meals and snacks. Smear nut butter onto apple and banana slices or whole-grain crackers. Dip whole-grain bread in seasoned olive oil. Add oil-based dressing to baked potatoes, sandwiches and salads.
- Choose your beverages wisely. Instead of water, choose 100 percent fruit juice, milk or vegetable juice. Whip up a smoothie with full-fat yogurt or cottage cheese, fresh fruit, juice and a scoop of protein powder. Avocado will make your smoothie extra creamy and add a lot of healthy fat and calories.
- Never skip your breakfast. Include one eggs and fruit juice to your breakfast.
- Choose high-quality protein sources such as eggs, meat, fish, milk, seeds, protein supplements etc. Your body needs 0.8gm/body-weight (kg)/day of protein to build new muscle.
- Eat the right kinds of fats. Avoid Transfats. Add healthy unsaturated fats in moderation such as olive and canola oil, nuts, seeds, peanut butter, avocados to your diet.
- Get active. While it’s true that you’ll have to eat more to compensate for exercise, regular activity is good for your health and will increase your appetite. Strength training is a particularly effective way to add lean muscle weight. Sign up for a class at the gym or do free weight exercises at home. Don’t neglect aerobic exercise either. Aim for a minimum of 150 minutes of cardiovascular activity per week.
- Aim to lift a heavy enough weight that you’re fatiguing within the 8-12 rep range, completing a total of 2-4 sets for each exercise.
- Do NOT engage in aerobic exercises (Running Stationary Bicycling). Aerobic exercise help you lose body fat (weight loss). You may lose more weight than gain weight.
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