Say Goodbye To A Skinny Body: How To Gain Weight Fast

Yes, it sucks to be skinny. It seems like all the world wants to lose weight and I am still trying hard to gain. It seems like the grocery stores are working against me. Everywhere, I see low sugar, low fat, and lots of processed garbage filled with chemicals. It is still important to remember that cholesterol and heart disease can cause problems even if you are skinny. It is possible to gain weight in a healthy way but only if you follow a regimen of eating balanced meals, a healthy lifestyle, and exercise that is appropriate. Here is one way to start gaining weight fast and kiss your skinny body goodbye.

Watch What You Eat

When trying to gain there are two important habits that you need to follow. You should eat food that is healthy and eats them often. You can boost your intake of calories while keeping your sugar, sodium and nasty chemical intake low. Make sure to drink lots of milk and/or fresh juice with your meals instead of drinking water. If you choose to have a protein shake with your meal, make sure to also drink water. Always eat a substantial breakfast and a hearty dinner along with a lunch that is sensible.

If you take multivitamins and drink juice that is freshly squeezed along with vegetables with your breakfast you will feel better. When you eat protein for dinner you will be able to add more muscle. Cheap snacks that are great to have on hand are nuts, granola, and similar foods. You can eat these all day long.

You will need to have lots of cheap proteins available and that includes turkey, cheese, milk, chicken and eggs. Another food that will add flavor and calories to your meal is peanut butter. It is especially great to put on a hamburger. Make sure to carry granola, nuts and dark chocolate with you so you can eat it when you get hungry. If you are having trouble taking in enough food, caramel, and hot sauce can make anything really good. If your appetite just will not budge, marijuana will give you the munchies.

No Pain, No Gain

Once you are eating a healthy diet, your body still wants to know where to put the food that you have taken in. To do this, you do not have to go out and join a gym it just takes two 10-lb wrist weights and 10 20-lb dumbbells. These are quite inexpensive and you can use them for exercises to strengthen your arms. You can also do pushups at various times during the day. It does not matter if you can only do 10 or 20 because if you do that as often as five times every day, that is a lot of pushups.

Why not go out and get a yoga mat and start doing yoga or, at the very least, start stretching. It is easy to build mass. But to build mass that is flexible and strong is something entirely different. It is very important that as you gain mass you hold onto your mobility. If not, you will just find that you are sluggish. Before you lift, always stretch by targeting a different muscle group each day. Then follow that routine with a walk, a jog or yoga. This way you will be able to gain weight without losing energy, speed, and health.

Maintain the Gain

The most critical part of your weight gain is actually the maintenance that you do afterward. The habits that you have developed need to be maintained. If instead you psych yourself out and let your routine slip you will quickly find that you have lost all your gains. Years of training can be destroyed with just two months of inactivity. So create your goals and stick to them. On days when you are feeling bored you can find different ways to change up the routine. But whatever you do, do not stop.

You should also change up the foods you eat and the exercises you do because variety is what makes life interesting. Do not let yourself become idle and, if you must miss one of your exercise sessions you can fit it in during the day. To keep your internal systems working well, you need to keep adding in the calories. Think of your body just like your car. You need to keep up with the maintenance and it will never fail you. And, most important, you need to go routinely to the doctor to catch anything bad while it can still be treated.

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How to Gain Weight

Does that rib cage of yours protrude so much it bothers you? Do you want to put more meat on it? Are you sick of being called an 110-pound weakling?

It might seem strange to want to be heavier when it seems like all the people around you are trying to get rid of those pounds. If you dare to say out loud that you are trying to gain some weight all you will probably hear are sighs of  “It would be so great if I had that problem”. What they do not realize is that, for someone who is trying to find a safe way to bulk up, the struggle can be just as great as it is for someone who wants to lose weight.

It does not matter if the problem is that your frame is just naturally slender or that you have a high rate of metabolism, you will still be able to gain weight and it will probably be a lot of fun. So tell everyone that they might as well stop all their jokes about being skinny because you are going to learn the best way to gain weight and pretty soon you will be a real beefcake.

Food

It is surprising how similar the process of gaining weight is to the process of losing weight. They both require eating healthy and exercising regularly. When trying to gain weight in a way that is healthy, you must eat more calories but you cannot head straight for a vending machine and pick up a bunch of junk food. That will just give you a beer belly to cover up your ribs – not the muscle that you are after. Instead, you need to go for the muscle building foods so you will be creating lean muscle mass along with the nutrition the body requires for muscle building. So the message is to eat very well and make sure you eat fruits, vegetables, lean proteins like beans, fish or chicken, whole grains and dairy products.

Since you probably already know that it will take a surplus of approximately 3,500 calories to gain just one pound, you are probably wondering how eating food that is low-fat and healthy will do the job. This food probably sounds like it is intended for someone who is interested in losing weight. But the difference is all in the size of the portions. Someone who is trying to lose weight might only have one serving of pasta for dinner while you can go for that extra helping. And it is okay to add an extra tablespoon of olive oil to the stir-fry chicken. No guilt necessary! You can also allow yourself to eat more nuts, cheese, and potatoes. And make sure to eat three regular meals every day and include two or three snacks.

Exercise

Also, the key to gaining weight is to exercise. This is important because you do not want those extra pounds to be flab rather than muscle. To manage this you will need to put the focus of your exercise on strength training.

That means your regimen should include weightlifting a minimum of three days a week to gain weight. When you lift weights the form you use is very important. So it is a good idea to have a few tune-ups with a personal trainer. It is also a good idea to have a spotter when you are just beginning. With each workout, push yourself as hard as possible and lift the most you are able to handle. Aim for an amount of weight where you cannot do more than six or eight repetitions.

You also need to allow time to recover for a couple of days after you work out. Working muscles will give you little tears in the tissue. So to help the muscle build up more effectively make sure to take this time to rest. If you allow this time to heal, those muscles will have more strength the next time you lift. Then either every workout or every week, try to lift more weight. If you add weight slowly like this you will soon see that there are improvements in your strength. If you have never lifted weights before, or if you are just beginning to exercise, do not overdo it. Go two to three days every week and that will be enough to soon see results.

When you are doing cardio exercises, a little bit can be very effective. You should not overdo it because you are trying to hold onto calories not expend them. While you do need a cardio activity for your heart, it will also burn a lot of calories and this will slow down the bulking up process. So try to find a balance and do light forms of cardio, maybe walking, two or three days a week.

Supplements?

If you are wondering about taking supplements, they may not be needed. It is usually kinder to your digestive system if you are getting all of your nutrition through whole foods and you are making diet the main source of your calories. If you eat the right foods, you probably should not add any supplements.

But if you would like to take supplements, look first at what you are eating. By tracking your food and supplementing it with anything you might be lacking, there will be a benefit. For example, if you are not eating enough protein then have some whey protein powder. Or if you are not eating fruit often enough a multivitamin should cover you.

There are also other supplements which are very popular such as creatine. This is used to help cut down on fatigue so you will be able to lift more weight. There is also glutamine which provides fuel to keep muscle cells healthy. You might want to make these supplements part of your routine but, again, if you are eating well you really do not need any supplements.

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Exercising But Gaining Weight

There are many terrific benefits to your health that can be gained by exercising but weight loss may not be one of them. There is an interesting new study that shows that a large proportion of people who begin to exercise end up even heavier than they were before they started. Worst of all, the new weight is mainly fat rather than muscle.

But, as one study noted, there is one easy way to improve your chances of dropping rather than adding pounds when you exercise.

The fundamentals of losing weight are clear to all of us so it should be easy to lose weight. Just burn more calories every day and you will lose weight as time goes by. In theory, you should be able to create this calorie deficit by either taking in fewer calories or incinerating more with exercise.

Sadly, the truth is that most people never lose the weight or they fail to maintain the weight loss regardless of which method they use.

This is particularly a problem with regard to exercise. Recently there was a study review that looked for a link between weight control and exercise. It found that most people only lost a third of the amount of weight that they had hoped for considering the number of calories their workouts should have been burning. There are other studies which note that there are huge variations in the waistline improvements of people even though they were doing the same program. Some people will lose weight while others just seem to gain fat.

Scientifically there does not seem to be an understanding of the reasons why exercise is helpful to some people but not others. It is also difficult to tell how one particular individual will respond to exercise.

Last month, a study was published in The Journal of Strength and Conditioning Research which said that Arizona State University scientists selected 81 adult women who were healthy but had a sedentary lifestyle. The women were all overweight as measured by their body mass index. However, some weighed considerably more than others. None of the women had been exercising on a regular basis during the most recent year.

The scientists told the women that they were signing up for a fitness study and that they would be exercising to make improvements to their aerobic endurance. The women were told not to make any changes to their eating habits.

Each volunteer was sent to the physiology lab at the beginning of the study and their current level of endurance, B.M.I., weight, percentage of body fat and other indicators of fitness and health were measured.

After that, each woman was put on an exercise program that was supervised and meant to be brisk, but still manageable by most women, according to Glenn Gaesser who is senior author of the study and is at Arizona State as a professor of nutrition and health promotion. The women went to the laboratory three times a week to walk on treadmills for 30 minutes. Their pace was set at 80% of their maximum endurance.

This program went on for 12 weeks with monthly fitness tests and other measurements happening during that time.

After 12 weeks, all of the women were considerably more fit aerobically than at the beginning of the program. However, many of them now had more fat on their bodies. Approximately 70% had gained some fat mass while pursuing the program with several having gained up to 10 pounds, primarily from fat, not muscle.

At the same time, there were a few women who had lost that same amount of fat or even more. There were also several women who stayed the same weight that they had been before they began the program.

The researchers then looked back at the data from the day the study began to try to determine if there was any connection between what each woman weighed at the start and at the finish of the study. They found that there was no correlation with any parameters for fitness and health from when the study began and the way the women responded to the exercise.

After digging deeper into the data, the researchers did find one indicator that was interesting. All of those women who did lose weight after exercising for four weeks went on to lose more weight and the others did not lose anymore.

In practical terms, this means that if someone is trying to lose weight by exercising they should weight themselves at least once a month, according to Dr. Gaesser. If your weight does not change or has gone up, you should closely examine the food you eat and the activities that you are doing.

Of course, this study was not tracking the movement and eating habits of the women away from the lab. But it is quite likely that those who had gained were moving less and eating more when not on the treadmill, noted Dr. Gaesser.

This was a short-term study and it did not include any men, but there were other studies that show that men, just like women, often add fat to their bodies after they begin to exercise.

While this result is somewhat sobering, it is also encouraging. If someone just uses the bathroom scale and a small amount of discipline, combined with exercise, they most likely will lose weight.

More important, all of the women who participated in the study were a great deal more fit after they had exercised for four months and Dr. Gaesser says that this fitness is more important for health than how much the women weighed.

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