What is the best way to gain weight?

Question

weight gaining tips

Answer 1

Best ways to gain weight are to eat more than your body needs (but stuff that'll help you gain muscle, not fat) and strength training. And while you're trying to gain weight, keep aerobic or cardiovascular exercise to a minimum.

First, figure out how many calories you need just to maintain what you have. To get a rough idea, take your weight and multiply it by 10 if you're a woman or 11 if you're a man. Now, take THAT number and mulitply it by 1.25 if you're mostly sedentary, 1.3 if you're moderately active, and 1.35 if you're very active. I'll use myself as an example: I'm a 210 pound man who is moderately active, so 220 x 11 = 2,420, then multiply that by 1.3 and you get 3,146. So I need to eat roughly 3,146 calories per day to maintain my weight.

Once you have figured that out, add 500 calories a day if you intend to gain one pound per week. You can add 1,000 calories per day in an attempt to gain two pounds per week, but chances are you'd gain more muscle than fat if you pushed it that hard. Weight gain powder is NOT recommended because you'll just gain fat. If you want to get REALLY hard-core, set up your diet so that you get 20% of your calories from protein, 40% of your calories from carbohydrates, and 40% of your calories from fat. You want complex sources of carbs, so stay away from refined flour/sugar, fruit juices, and white potatoes/rice. Instead, go for whole grains, fresh fruits and vegetables, sweet potatoes, and brown rice. Your fats need to be mostly mono- and polyunsaturated. Best sources are: nuts of any kind, sunflower or pumpkin seeds, olive oil, eggs, fish, avocadoes, and flax seed.

For strength training, you should lift 3 times a week, using a workout that hits all the major muscle groups. A good one is (1) Squats, (2) Bench presses, (3) Lat pulldowns, (4) Military Presses, (5) Shoulder lateral raises, (6) Triceps extensions, (7) Leg extensions, (8) Biceps curls, and (9) Leg curls. First, you need to figure out how much you can lift ONE TIME on each exercise with proper form -- that's your one-rep max. Once you have figured that out, you'll do your exercises using a weight that is 80% to 90% of your one-rep max (start out closer to 80%). For each exercise, start with 5 sets of 5 repetitions each. Take two seconds to raise the weight and four seconds to lower the weight, and concentrate on good form. Rest for 90-120 seconds between sets.

Good luck!

Answer 2

1

Answer 3

Before you change your diet and start eating lots of food, get a check up because having a hyperthyroidism can cause failure to gain weight or weight loss. If that is the problem, as soon as you go on medication you'll start gaining weight.

If that isn't the probem, you should talk with a nutritionist because you don't want to develop bad eating habits that will cause you to gain weight when you are older, and you don't want to fill up on empty calories (like candy, refined flour, refined sugar) that don't provide nutrition for your body.

Answer 4

If you are very thin, eat high caloric foods, but try to eat healthy foods. Avoid high cholesterol foods or at least keep them to a minimum. It won't do you much good to gain weight to be more healthy if you have a heart attack from clogged arteries. I would recommend that you visit with your doctor, who can set you up on a diet that is specific for you. There are liquid supplements that can be found at Walmart, in grocery and drug stores that will help you to gain weight. Be careful though, once you start to gain, don't get carried away. Most of us would love to be slim and trim.

Answer 5

Okay I have your problem, and here is some serious answers that I have researched/been told. First of all, still eat healthy, dont stuff yourself silly, and do excercise.

Eat higher calorie fruits and veggies (bananas, carrots, apples basically any fruit and veggie that is not watery.

protein! Eat lean meat, eat peanutbutter, ask your doctor about taking some protein powder, my doc prescribed me some to take, and it actually doesn't taste to bad.

Eat healthy high calorie foods like nuts, legumes, wheat crackers.

Never be plain. Top your toast with maregines made with healthy fats, peanut butter, jelly. add cheese to your scrambled eggs. This will add calories without filling you up. Cook with healthy olive oil and sprinkle it on your saled, add eggs, crackers and other filling stuff to your salads. fill omelets with cheese and veggies. Order creamy soups.

Swich to whole grains, there healthier and more calorie dense. Eat complex carbohydrates, not loads of sugar.

Eat 3 meals and at least 3 snacks.

here are some healthy high calorie snack ideas.

1. plain full fat yogurt and frozen berries blended together and some peanuts mixed, makes a great dip.

2. Cheesy garlic bread made with whole wheat bread.

3.peanut butter on toast with bananas washed down with full fat milk.

4.whole wheat blueberry muffins, or pancakes

5. Pasta!

6. homemade pizza.


Now, If you wanna gain weight but still be healthy do weight training and resistance excercises. Do crunches, and buy hand and ankle weights, and use them. And jump rope too, or swim.remember muscle ways more than fat! Lift heavy weights, less reps. Dont believe the rumor that if you want to gain you shouldn't excercise, cause its not true!

Answer 6

Eat every hour or two hours. YOu have to eat more calories than you burn and if you are an active young male then you need to eat all the time or you will be skinny forever. Lifting weights is also good but again you burn calories so eat eat eat away. LUCKY

Answer 7

Behave like Rosie O'Donell

Answer 8

I used to weigh 70 pounds so I went to a GNC near by my house and they recommend that I start taking weight gainer shakes or vitamines &minerals ....and now I weigh 105!!!!

Answer 9

Do pranayamam, Shri Ram dev Maharaj cd also plus herb medicine also u will get.phone no for 01334-244107,240008, Pathanjali Yog Peeth. Those who wants to gain they will gain weight, n want to increase they will.

Answer 10

Buy some Weight Gainer powder stuff at GNC.