Gaining weight

For most people, gaining weight is a problem, but there are some people who would like to learn. This may seem like a simple undertaking but it has to be done the right way to avoid any unwanted problems from arising.

Using a fitness and weight gain for bodybuilding plan is one way of doing this safely.

EATING PLAN

It might be tempting to go on an eating plan that consists of lots of high calorie food that are mainly junk, but this will only help to gain extra weight that consists largely of fat. It is better to do it properly by following a plan and eating correctly as this will mean that the weight gained consists of muscle. This means that the weight cannot be gained just in a short space of time, but must be gained in a controlled manner over a period of time. This means a weight gain of no more than a couple of pounds per week.

Initially a person needs to decide how much weight they would like to gain. The next step is to work out how many extra calories are needed per day to achieve this. An easy way to do this is to multiply current body weight by twenty, and this simple calculation will give the number of calories needed per day.

THE RIGHT FOOD TO EAT

The right kinds of foods are needed the best effects will not be achieved just by eating junk food. There must be the correct ratio of carbohydrates, protein and fat, which should be forty percent carbohydrates and thirty percent each of fats and protein.Carbohydrates should be of a good quality to ensure the best results, and should include wholemeal breads and cereals. Rice, potatoes and bananas are also a good source of carbohydrates and will help to keep your body well fueled.

BEST PROTEINS

The protein should be of a good quality, so should include lean meats such as beef, chicken and turkey, without the fat or skin. White fish is another good source of protein, as is cottage cheese. Try not to eat fatty meats such as hamburgers.


BEST SOURCES OF FAT

Fats should be obtained not through eating junk food, but rather from natural healthy sources such as avocados, oily fish like salmon, and seeds and nuts like flax seeds and walnuts. Fats should come from a high quality food type as they will be of far more benefit nutritionally to the body. Eating the best quality food that you can will help build a healthier and leaner body.

Six small meals should be eaten throughout each day at regular intervals, rather than three large meals. The reason for this is to ensure that your body has enough fuel throughout the day and that you do not feel hungry. To build muscle, a weight training plan should be followed three times a week, allowing a gap of at least a day between training sessions for muscles to recover, so that the weight gain plan can work to its optimum level.