Born2BeWild4U

How to gain weight

Gain weight fast? To a world obsessed with getting skinny, this can seem an odd goal. But there are those of us who have workout goals that go against the grain. We need to know how to gain weight. Not just any weight, but Lean Muscle Weight.
Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.
Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.
Protein powders and nutritional supplement drinks such as Ensure (buy direct) can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste.
It would also be a healthy idea to add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.
Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym or at home with the proper equipment.
Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.
Eat more
Eat five or more meals a day. Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages. Eat starchy grains and vegetables, such as rice, oats, pasta, potatoes, kumara, carrots and pumpkin. Add condiments such as yoghurt, sour cream, sauces and dressings to plain foods and salads. Eat bread with fatty spreads such as avocado, peanut butter and olive or canola oil margarines. Eating an extra 1000kJ over and above your daily needs can produce a weight increase of around 1kg per week.
You must ensure that you include a protein source at each meal. Try to choose the energy dense sources of protein that are relatively soft and which do not contain to much fiber, for example, the Soya or dairy sources of protein. Eat dry fruits daily. Small size cashew nuts, almond and raisins have bundle of energy.
Avoid Caffeine and Nicotine
Caffeine and nicotine are good stimulants and help to increase the metabolism of our body. Avoid having these stimulants in excess quantity to help your body retain maximum nutritional value from what you eat.
Eat Frequently
If you have food just for one or two times than it slows down the weight gain since it makes you feel that your stomach is full. Go for smaller meals and snacks throughout the day since it increases the food intake of our body.
Exercise
While doing exercise it should be done such that muscles are stretched out. You don’t have to do it excessively; rather you must subject your body to out of the ordinary stress each workout to grow muscle and to gain weight.

So wish me luck because I am gonna try all these things until i gain more weight :d