Gaining weight for those of you who are skinny is no easy task. You've heard your friends tell you to just eat more or become lazy to gain weight only to make you feel even more frustrated. Well, leave behind all your frustrations as I'm about to reveal to you the 5 Tips To Gain Weight Instantly.
Tip 1 - Planning. Planning is vital when it comes to gaining weight. You think you can eat whatever you see in your fridge? Think again. Eating whatever you feel like having from your fridge is a sure way of putting on fat. This is where planning comes in. By planning you list all the healthy foods required to bulk up with minimum fat gain.
Tip 2 - Eat every 3 hours. Eat every 3 hours to supply a steady flow of nutrients to your muscles. In fact you need to consume 3500 calories to build one pound of muscle, this does not take into account your Basal Metabolic Rate (BMR) which requires more than 50% of your daily caloric intake.
Tip 3 - Choose healthy high carb foods. Now many of your friends have you believing in order for you to gain weight you must eat junk food. Junk food while they are high in calories are nothing more than empty calories. They have loads of calories but with no nutritional value. Eating enough junk will eventually make you fat but with no increase in muscle size which you should be doing. Healthy high carb foods include brown rice, sweet potato, whole wheat pasta, wholegrain bread, oatmeal and bran. These should make up the bulk of your diet. A typical diet contains 2000 calories however to gain weight quickly you need anywhere between 2500-6000 calories per day.
Tip 4 - Choose healthy high protein foods. Now before you think it's all about meat, think again. There are plenty of other protein sources that don't have to be meat. Foods such as legumes, beans, nuts and tofu are recommended. Other sources of protein include fresh salmon, tinned tuna, chicken, beef, eggs and milk. If you want to reduce your cholesterol, then lower your intake of foods high in saturated fats such as steak and pork. The recommended dietary intake (RDI) of protein varies for each individual. People with more muscle mass need to eat more to repair their muscle tissue. The RDI is one gram per pound of lean body weight (body weight - fat weight). An example, a person's body weight is 140 pounds with 10% bodyfat. Lean body weight will be 140 - 14 = 126 pounds so therfore that person should consume 126 grams of protein per day.
Tip 5 - Choose healthy fats. One needs to consume healthy fats for hormone production, cardiovascular health and energy utilization. You should have an equal proportion of monounsaturated, polyunsaturated and saturated fats for optimum health. Foods containing healthy fats include virgin olive oil and flaxseed oil. You can also include butter and ghee in your diet since they do NOT clog the arteries because they're composed of short and medium chain fatty acids.
In summary the 5 Tips To Gain Weight Instantly include planning, eating every 3 hours, choosing healthy high carb foods, choosing healthy high protein foods and choosing healthy fats.
John G Baines has been passionate about helping skinny guys and girls achieve their desired physiques since 2008 and has researched extensively in the health and fitness industry.
Receive a FREE report on "20 Things That Will Screw You In The Gym" when you subscribe to my newsletter by visiting http://www.skinnytomuscles.com.
Tip 1 - Planning. Planning is vital when it comes to gaining weight. You think you can eat whatever you see in your fridge? Think again. Eating whatever you feel like having from your fridge is a sure way of putting on fat. This is where planning comes in. By planning you list all the healthy foods required to bulk up with minimum fat gain.
Tip 2 - Eat every 3 hours. Eat every 3 hours to supply a steady flow of nutrients to your muscles. In fact you need to consume 3500 calories to build one pound of muscle, this does not take into account your Basal Metabolic Rate (BMR) which requires more than 50% of your daily caloric intake.
Tip 3 - Choose healthy high carb foods. Now many of your friends have you believing in order for you to gain weight you must eat junk food. Junk food while they are high in calories are nothing more than empty calories. They have loads of calories but with no nutritional value. Eating enough junk will eventually make you fat but with no increase in muscle size which you should be doing. Healthy high carb foods include brown rice, sweet potato, whole wheat pasta, wholegrain bread, oatmeal and bran. These should make up the bulk of your diet. A typical diet contains 2000 calories however to gain weight quickly you need anywhere between 2500-6000 calories per day.
Tip 4 - Choose healthy high protein foods. Now before you think it's all about meat, think again. There are plenty of other protein sources that don't have to be meat. Foods such as legumes, beans, nuts and tofu are recommended. Other sources of protein include fresh salmon, tinned tuna, chicken, beef, eggs and milk. If you want to reduce your cholesterol, then lower your intake of foods high in saturated fats such as steak and pork. The recommended dietary intake (RDI) of protein varies for each individual. People with more muscle mass need to eat more to repair their muscle tissue. The RDI is one gram per pound of lean body weight (body weight - fat weight). An example, a person's body weight is 140 pounds with 10% bodyfat. Lean body weight will be 140 - 14 = 126 pounds so therfore that person should consume 126 grams of protein per day.
Tip 5 - Choose healthy fats. One needs to consume healthy fats for hormone production, cardiovascular health and energy utilization. You should have an equal proportion of monounsaturated, polyunsaturated and saturated fats for optimum health. Foods containing healthy fats include virgin olive oil and flaxseed oil. You can also include butter and ghee in your diet since they do NOT clog the arteries because they're composed of short and medium chain fatty acids.
In summary the 5 Tips To Gain Weight Instantly include planning, eating every 3 hours, choosing healthy high carb foods, choosing healthy high protein foods and choosing healthy fats.
John G Baines has been passionate about helping skinny guys and girls achieve their desired physiques since 2008 and has researched extensively in the health and fitness industry.
Receive a FREE report on "20 Things That Will Screw You In The Gym" when you subscribe to my newsletter by visiting http://www.skinnytomuscles.com.
