...as opposed to McDonalds, Burger King, Ring Dings, Doritos, etc. I'm underweight so I have the opposite problem from most people. I'd like to put on about 10-15 lbs. but not get heart disease in the process! Is there a website about it?
2006-10-27 15:33:54 · 7 answers · asked by funnyrob01 4 in Health ➔ Diet & Fitness
Of course there is a way to gain weight and do it healthy. You must be very strict with your diet however, if you do not want the weight to be fat.
You need to eat 20% over your Base Metabolic Rate. Here is how to calculate you BMR:
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)
Once you have that calorie count take 20% and add that 20% to it. This is the amount of calories you should be eating daily. These calories must be good calories, 40% protiens, 40% Complex carbs and 20% Good fats.
Keep your cardio down to about 3 times a week and be sure to lift some weights. The resistance training is important so your weight gain will be in the form of muscle instead of fat.
Hope that helps
Adam
2006-10-27 15:46:37 · answer #1 · answered by Anonymous · 1⤊ 0⤋
ok well there isnt a way to be healthy and gain weight. Some people are just born that they cant gain weight and when you get older you will gain weight but for now just make the beat of what you have.
2006-10-27 22:38:54 · answer #2 · answered by Hollister Girl 2 · 0⤊ 1⤋
Increase your calories from chicken, yogurt, milk, etc and try adding a carnation instant breakfast/ensure/ etc to a few meals. Weight train, too.
2006-10-27 22:36:25 · answer #3 · answered by misskenjr 5 · 2⤊ 0⤋
NO2 ... Weight Lifting (heavy weights) ... and lots of protein.
2006-10-28 16:58:25 · answer #4 · answered by Giggly Giraffe 7 · 0⤊ 0⤋
you will have to consume more then you burn off and it may be safer being skinny then try to burn off fat from fast foods restaurant
2006-10-27 22:38:01 · answer #5 · answered by blue_eyed_southernman 4 · 0⤊ 0⤋
PROTEIN POWDER ADDED TO PUDDINGS, ICE CREAM SHAKES, CEREAL. YOU CAN ADD IT TO MOST ANYTHING. YOGURT, ECT.
2006-10-27 22:37:10 · answer #6 · answered by Anonymous · 0⤊ 0⤋
quit smoking
2006-10-27 22:47:16 · answer #7 · answered by don_steele54 6 · 1⤊ 1⤋