There are so many articles that talk about losing weight, but still a lot who want to be able to add a few pounds of body weight. Before we talk about it, let us first understand, whether we are too thin or not?
It's easy, calculate your Body Mass Index. If less than 18.5, then you are classified as below the standard weight. There are many weight loss supplements to increase the market (and also can be found in our store) that can help increase the calories you consumed, but the choice of food also affect your weight gain.
The basic principle of weight gain is simple: you need to consume more calories than your body use for energy, in other words do not get a larger stake than the pole). Try to follow these 10 best tips:
1. Eat more calories
This one will require less computation. Generally the calories needed by the average is 2200 calories in doing light activity. For women, about 1,900 calories. You need to add an extra 1000 calories per day to obtain at least 0.4 to 0.5 kg a week.
2. Make the smart choice
Choose milk, fish and meat than bread. Also select eggs than vegetables. Foods that are high in protein such as nuts and foods high in fiber and carbohydrates such as potatoes, rice, cassava is a necessity.
3. Sleep is a time for growth
It is often forgotten by people who are skinny, because usually they have high energy and hard to sleep and eventually ignore it and often stayed up late. And your body can only grow larger during sleep and certainly not less than 7-8 hours a day.
4. Eat more often
Do not wait until your stomach hungry, eat on a regular basis soon. But also do not eat up too full, because the digestion process to be less than perfect. As much as possible for your food portions are usually 3 times daily to 6 times a day.
5. Drinking is very important
Although only water, but it is useful to your body in order to drain the food source. Add also drink high-calorie beverages such as fruit juice or milk.
6. Increase your exercise and exercise
But not just any useful exercise to gain weight. Cardio exercise such as aerobics, running, jogging, basketball is not recommended. You need to practice hard and intensive fitness to gain more weight and muscle.
7. Expense is the way
Focus on exercises using dumbbells or a barbell so that it can target your major muscle groups.
The best exercises to build muscle mass and gain weight are squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.
8. Do not be too long in the Gym
Generally, thin people have a high metabolism (meaning you use quite a lot of energy even when resting). You need a short but heavy exercise, and avoid exercise for too long.
9. Creatine?
Supelemen creatine can help some athletes to gain weight. This could be because of 2 things, the first creatine adds energy to practice and also attracts water to add to the contents of your muscles.
10. Consistent!
May need a few months so your body can increase the weight. Some people are so easily frustrated and immediately decide how he is doing for 2 weeks failed because it wanted a drastic results.
Your body will only respond to a consistent schedule.
