You can't seem to gain weight no matter how much you eat and drink?
You can't gain any muscle no matter how much and how long you train in the gym?
Gain weight? Yes, you heard right. Not everyone out there is trying to lose weight. How to gain weight fast is often a concern for people trying to build muscle mass or that require a certain weight for a specific sport activity or for their health. Of course, there are healthy and unhealthy ways to gain weight fast. In this article we'll take a look at some of the best things you can do to build weight in a way that is not detrimental to your health, but that is also effective.
First, you will need to calculate the amount of calories you need in order to maintain your current weight. These are easy to find online and use an equation known as the Mifflin-St Jeor equation. Once you've done this, you will need to calculate how to gain weight fast by adding five hundred calories to the amount you need to maintain your weight. Do not forget to take into account your physical activity and add the amount of calories you doing that to your required total.
Once you have calculated the calorie requirements comes the hard part changing your eating habits. Rather than packing junk food into one big binge eating frenzy, try to have three large meals a day with two or three snacks interspersed during the day. Subsute coffee, diet sodas, and other light drinks with fruit juices or dairy beverages. During your meals eat plenty of bread, starchy vegetables, dense fruits, cream-based soups, and oils (although it is better to use unsaturated oils rather than saturated fats.) One important thing to remember is to watch your sodium intake carefully. This is one area where trying to gain weight fast can seriously affect your health, leading to hypertension and other cardiovascular problems. Of course, if you have already had problems with hypertension or with fluid retention, it is very important that you check your sodium intake, especially in regards to salty foods and store-bought soups.
The main issue is to avoid junk food. This is because you want to gain weight fast while at the same time minimizing the harmful effects on your health. The most important aspect to avoid when gaining weight are trans fats. These are often found in pastry products, processed meats, and packaged snack foods. Of course, margarine and shortening are little more than trans fats in a pure form. You can add fats to your diet in a way that is healthy by increasing your consumption of nuts, that are often high in calories and in the healthy fats. If you are having trouble gaining weight, one option is to look into commercial supplements designed to give you a high-calorie punch that is packed with nutrients as well. Combined with weight training, these kinds of high-calorie supplements can give you a much needed boost in putting on weight and also ensuring that your body craves the calories needed to do so.
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How to Gain Weight Fast: What Foods to Eat and Avoid
How to Gain Weight Fast If You Have No Muscles
How To Gain Weight Fast - For Skinny Men
How to Gain Weight Fast - Healthy Weight Gain for Women
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