How to Gain Weight – 7 Weight Gain Tips

Weight gain isn’t something that is easy to do, it requires patience and discipline to diet and training. Hopefully the weight gain tips on this site will help you to achieve your goals.

One of the best weight gain tips to remember is DO EVERYTHING BIG! That means eat BIG and lift BIG to get BIG. Say that over and over again in your head until you fully understand it. Many people think weightlifting is the key to gaining weight. Of course weightlifting is an extremely important part. However to gain weight, think beyond weightlifting! Your diet is just as important when it comes to gaining weight.

Weight Gain Tip No 1 – Get Counting

Count your calories on a normal daily basis. That doesn’t mean you have to change your normal eating habits – just eat as you normally would and count the calories you have consumed. This is of crucial importance to try to be as accurate as possible. Then get on the scales and weigh yourself. 

Weight Gain Tip No 2 – Get Eating!

Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!

Steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts are the foods to feast on. Eat 4 – 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Low fat milk is a great, cheap protein source – take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.

Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program.

Weight Gain Tip No 3 – Get Lifting!

As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat – not muscle.

When trying to gain weight, try working out 3-4 times a week. Make sure you are weightlifting correctly! Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight. You are not going to gain weight by doing lateral raises and step-ups every workout. It’s the multiple-joint lifts that will shock your system and stimulate your body into growth. Gradually add a little amount of weight each time you workout – this will help you strengthen those muscles. If you focus on strength, size will follow. You need to gain muscular strength in order to get bigger. Look around at your local gym – the strongest guys are also the biggest!

Weight Gain Tip No 4 – Get Weighing!

Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month! 

Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories. 

Weight Gain Tip No 5 – Cut out the Bad Fat!

Avoid trans fats like the plaque, and go for the “good fats”. Yes, you want to gain weight, however you don’t want to gain weight that is in fact just fat. So, cut out the cakes, chips and candy. No more visits to McDonalds and steer clear of anything fried. High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.

Weight Gain Tip No 6 – Get Drinking! (Sorry, water only)

Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym.

Weight Gain Tip No 7 – Go to Sleep!

Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly. 

How Much Will I Gain?

Of course as the saying goes “everyone’s body responds in different ways, so it varies”. That said, if you do eat well, lift heavy, and use weight gainers or mass gainers, you can expect to gain about 10-15lbs within 8 weeks.

Supplements?

To gain weight, you do not NEED supplements, but they will help you gain the weight quicker. That’s what they are, supplementation to an already good diet and training program. Think of supplements as the finishing touch.

Weight Gaining Foods

Diet and nutrition is the single most important factor in wanting to gain weight. You can do all the weight training you want, but if your are not feeding your body the necessary food and nutrients it requires for maintenance and growth, then it will all be a waste of time, not to mention unhealthy. Knowing what to eat to gain weight is essential for putting on the pounds. In a nutshell, your weight gaining diet should include high protein foods, high carbohydrate foods and healthy fats.

Identifying which foods contain these things can be confusing, however in this article, there are several charts which list the best weight gaining foods to eat on top (superior), followed by good, inferior and no-no. I like how simplified these charts are because you can immediately identify what NOT to eat. You just need to worry about knowing which proteins, carbohydrates, and fats to eat, otherwise known as good proteins, good carbs, and good fats.

Here are the charts…

Hard gainers typically find it difficult eating more food. What I found to be effective is increasing your meal frequency, trying to have 6 meals each day, but not eating as much per meal, making you feel hungrier throughout the day. Having less fatty foods will also be of great benefit as fats tend to make you feel fuller more quickly, so you eat less.

Include in your diet high protein foods such as fish (tuna and salmon), whey protein powder (for post workout shakes and inbetween meals), chicken and turkey breasts, low fat milk, high carbohydrate foods such as pasta, lots of fruit and veg such as avocado and banana, as well as good fats such as olive oil and flaxseed oil. When snacking it's a great time to eat high calorie snacks such as dried fruits, seeds, nuts, low fat yogurt and cheese. You should be looking to incorporate all of these weight gain foods in your diet if you want to gain weight.

Weight Gain - Beauty Tips

Everybody discuss about weight loss, but what about those skinny people who are worried to gain some kilos? For skinny individuals, it is not easy to put on weight. There are numerous remedies to weight gain. These remedies may contain liver capsules, weight gain drinks, high calorie weight gain powders and still colon cleansing. 

Before attempting this problem, one should firstly understand how does one recognizes one is underweight? It is very simple to recognize by making use of BMI (Body Mass Index) calculator. If BMI calculator shows less than 18.5 or 18.5, it means one is underweight.

One should divide the body weight (in Kilos) by the square of height (in metres) to calculate BMI. There are countless medications or pills available in the market of weight gain that may assist to improve daily caloric consumption; still they have no advantages while compared to stylish food selections. One should consider the following tips to gain body weight:

Consume more calories

It includes few calculations. The estimated common daily caloric requirement for an average man who makes light activity is 2,200 and for women, it is about 1,900. One should consume about 1,000 more calories in a day to get less than half a kilo weekly. Skinny people must eat bigger portions of the meal and try to take minimum 5 meals daily.

One’s exact caloric requirement can be varied depending on the activity level, height, weight and metabolic rate of body.

Try to make the best selections

One should try to make the best selections about foods. For instance, one should select meat and fish over bread and dairy products. Skinny person must take large amount of fresh fruits and vegetables. One should consume foods that contain high protein like peas, beans and pulses and foodstuffs with high starch substance like tapioca, potatoes and rice.

Take large amount of snack

One should take high-calorie snacks like milk shakes, dried fruits, breakfast bars, cheese sticks, muffins and yogurt.

Drink large amount of fluids

One should drink large quantity of fluids that give calories and nutrients, energy drinks, milk and fresh fruit juices are the best choices.

Increase workouts

One should do exercises to make strong muscle and get health body. One should pay attention on weight exercises that goal the large muscle groups. Try to do exercises such as bench presses, pull-ups, dead lifts, bar dips and barbell rows.

Weight Gain Tips, Diet, Plan, Suppliments, Food, help in Urdu

Weight Gain Tips, How to Gain Weight?
Weight gain is not something that is easy to do, it requires patience and discipline to diet and training. One of the best weight gain tips to remember is DO EVERYTHING BIG! That means eat BIG and lift BIG to get BIG. Say that over and over again in your head until you fully understand it. Many people think weight lifting is the key to gaining weight. Yes, its true weightlifting is an extremely important part. However to gain weight, think beyond weightlifting! Your diet is just as important when it comes to gaining weight.

Few tips to gain weight: 1. Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!

2. Count your calories on a normal daily basis.

3. Proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat – not muscle.

4. Weigh yourself regularly to see the progress.

5. Avoid trans fats like the plaque, and go for the “good fats”.

6. Drink around a half gallon of water a day and if possible drink more than half gallon.

7. Eating is not sufficient. We all need to engage in some kinds of physical activities to convert our food intake to healthy mass.

8. Get lots of sleep. Sleep for a minimum of 8 hours night. It is the easiest tip.

Knowing these simple tips on how to gain weight quickly should give you better knowledge than most people in the basic building blocks of gaining weight healthily. For more details about the ideal natural weight gain diet foods and more tips on how to gain weight and muscle mass simultaneously, visit my blog for further reading.

How to Lose Weight.........................Weight Loss Tips
Beauty Tips in Urdu Language Click Here For Details

Tips on how to gain weight quickly

Tips on how to gain weight quickly are priceless to skinny people who struggle to put on some extra pounds. The world we live in is a contradictory one. There are folks who put on weight rather effortlessly and yearn to lose their weight and fats through unhealthy diets. Yet on the other end of the spectrum, thin people find it tremendously challenging to gain that extra few pounds to enhance their physical appearance and regain some masculine appeal in the case of men. Skinny ladies also dream of fitting nicely into beautiful clothes that look so fabulous on those svelte and voluptuous models. But do not envy those who put on weight too easily, especially those through unhealthy diets. It is better to understand the fundamentals behind healthy weight gain. This is where you can learn more on how to gain weight quickly and healthily.

Before we tackle the issue of how to gain weight quickly, let us look at the reasons why scrawny and thin people fail in gaining weight successfully no matter how hard they try. Survey statistics discovered the following as the top reasons why they are not putting on weight:

1. Poor Diet

Skinny people are not eating right and enough. By that, it means that they are not eating foods that would help them to gain weight. Protein is critical in adding extra weight but many folks do not get enough protein intake. This is where things go awry. So how can they expect to gain weight quickly or for that matter, any significant weight improvement at all? It is important to load more on protein, and less on simple carbs. Read on for specific weight-gain diet foods.

2. Proper Work-out

Eating is not sufficient. We all need to engage in some kinds of physical activities to convert our food intake to healthy mass. This conversion can take place only with proper exercises. People who truly understand how to gain weight quickly do so in a healthy manner with proportionate muscle mass gain.

3. Poor Motivation

Weight gaining or slimming works in a similar manner. Medical practitioners have come to understand that the motivation behind the individual wanting to gain weight is vital to his/her success. Our generation is often called the "instant noodles" generation where everyone desires instant results. Weight gaining is not an overnight mission, but a long-term goal. Failing to understand this is a sure ingredient for weight gain failure.

Once we are able to acknowledge and work around the common grounds for failure, we are well on our way to successful quick weight gain. Are you ready for some easy-to-follow tips on how to gain weight quickly?

1. Weight Gain Diet Foods 101

I mentioned earlier that eating the right foods and eating enough of them is the key to weight gain. Foods such as fast food, chocolates and other junk food like chips won't do you any good. Any weight gain from such foods would do your health more harm than good.

Cultivate a habit of eating more than your daily energy and calorie needs. First, find out what is your Basal Metabolic Rate (BMR) which equates your daily calorie need/count to maintain your weight at its current level. Next, start planning your weekly dietary plans to increase your weekly intake by 3500 calories to achieve a weight gain of 1-2 pounds within a week. This translates to an additional 500 calories in your daily calorie intake.

Eat more protein-based food stuff such as beef and chicken. Drink more milk for it is a rich source of protein. Balance your meals with vegetables and nuts as well. Eat 5 or 6 small meals rather than 3 big meals to balance the calorie intake.

2. Weight Gain and Muscle Mass Building Routine

You need to tone up the extra weight you are adding to your bodies so that you don't end up obese. Depending on your preference for physical activities, the 2 kinds of activities recommended here would be useful in complementing with your weight gain diet.

Engage in moderate activities such as brisk walking, jogging or playing a sport for at least 30 minutes for 3-4 times per week. Try to inject some fun into your physical activity so that you would feel encouraged and motivated to cultivate this as a habit and eventually as part of your lifestyle.

Work out in the gym on some resistance training for at least 3 times per week. But before you do so, speak to a qualified physical training instructor who can advise on what exercise routine is suitable for you. If not, go to the library to read up on what are the work-out routines that are ideal for a person of your build and weight.

Knowing these simple tips on how to gain weight quickly should give you better knowledge than most people in the basic building blocks of gaining weight healthily. For more details about the ideal natural weight gain diet foods and more tips on how to gain weight and muscle mass simultaneously, visit my blog for further reading.

This article may be freely reprinted or distributed in its entirety in any ezine, newsletter, blog or website. The author's name, bio and website links must remain intact and be included with every reproduction.

TIPS FOR WEIGHT GAIN in URDU