Tips to Gain weight
There are a number of people who are in need of gaining weight through fitness programs. Such people have body types typically known as ectomorphic; such people are slender, tall; they have slender long fingers and wrists that are thin. Their body burns calories at a faster rate than their intake. Their metabolism is high and they can eat anything without putting on weight. Part of the reason for this is genetics. Factors such as nervous tension and stress also result in low body weight. Experts in the field opine that for retaining calories in the body, you must be emotionally stable.
If you are skinny, your recovery after illness will be slow and the immune system will be less effective. Underweight results in low endurance, low strength and low self esteem.
The most important thing to gain weight is diet. You gain weight only if your food has energy density. Energy density is number of calories in a particular quantity of food. Macaroni and cheese has more calories than rice and potatoes hence, the former is energy dense.
The following nutrition tips are effective for gaining weight:
1. Eat good-quality foods with high calories – for gaining weight, eat high calorie foods with less fat and sugar. This means that you must eat plenty of protein, foods containing vitamins, minerals and complex carbohydrates. This cannot be solved by eating fast food.
2. Eat on regular scheduled times – eat meals regularly; breakfast is very important for weight gain. For proper digestion, eat in a relaxed manner and take time for chewing.
3. Eat more number of times – eat 5 or 6 times a day. Drink protein shakes, juices etc. that supply more calories. Eat rice, oats, potatoes etc. for supplying starch. Consume nuts and olive oil that contain ‘good fats’. Eat dry fruits such as almonds, cashew nuts and raisins that are considered energy foods. Consume dairy products and whole grain items.
4. Consume more protein – Eat cereals, nuts and seeds, soya products and milk products for protein. Protein is essential for repairing the body, functioning of the immune system and recovering from illness.
5. Minimize nicotine and caffeine – minimize nicotine and caffeine intake which are stimulants; they increase metabolism. This helps in retaining the maximum nutritional value by the body.
6. Eat bedtime snacks – if you eat snacks at bedtime, you could gain weight. However, ensure that your sleep is not affected. The body retains these calories since sleeping does not consume any calories.
7. Exercise – perform more weight training exercises and less aerobic exercise. Weight lifting is the best way to improve your muscle without consuming much calories. Reduce aerobic exercises.
8. Sleep well – if you sleep for 6 to 8 hours a day, it will help in increasing weight and improving fitness. Muscle wastage and fatigue occur due to less sleep. Your body is recuperating and regenerating while sleeping. At this time, generation of new cells and destruction of old cells take place. If you exercise properly and drink sufficient quantity of water, your muscles will be in good shape.
To summarize, regular exercise, good nutrition, relaxation and rest increases body mass.
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