By Marcus Lee Keng Lung What a beginning bodybuilder must know about the best way to gain muscle is to discover how not to do it. The most significant mistake about muscle and body building is in following the advanced routines advised in bodybuilding magazines. […]
Month: July 2017
By Daniel Ferdinands What does a great “Gain Muscle Diet Plan” consist of? What are the essential components to any meal plan that is catered to muscle building? This article will answer these questions and address the importance of carbohydrates, proteins, oils, water and caloric […]
By Geet P
Though heredity does play a role in determining you weight, good weight training and smart diet can help you exceed your genetically determined weight.
Before you start you must make sure that your body mass index (commonly referred as BMI) is less than 18.5 (normal 18.5 -24.9) in which is it is essential that you gain few pounds to improve your BMI. There are numerous products in the market which help you in weight gain but they have to be backed with a good diet to be effective. Follow these tips go gain weight healthy.
Weight gain diet #1. You must have heard it many times before but let me repeat it to emphasis on the importance.
The basic principle is you need to consume foods that are more nutritious and high in calories than you spend in a normal day. The approximate calorie a normal average male spends with light activity is 2200 similarly for a woman it is 1900. So how many calories one needs? There is no fixed number for this. It varies depending on individual. One has to consider his or her age, weight and also lifestyle. Best practice is increasing your current calories intake by additional 300 calories per day and watch. If you are gaining 0.5 to 1 pound a week then this should be your calories intake. If your weight gain is less than that, increase again by 300 calories and watch. Also it is important to make sure that you are not gaining too much of weight too fast. So if you are gaining weight more than 1 pound a week cut down by 300 and strike the right balance.
Weight gain diet 2. Divide and rule
I think it is clear from above point that how important it is to eat more to gain weight. But I hear you saying how can I eat all that in 3 meals? I feel so full!. Yes everyone does if we try to eat all that in 3 meals. So, split it to 6 small meals and spread it all through the day. It is best to eat as frequently as 2.5 to 3 hrs.
Weight gain diet 3. Life is full of choices
Be smart while choosing your diet. Add healthy calories to your breakfast with whole grain toast and peanut butter. Avoid fried foods in meals like chicken nuggets and fish sticks. Instead switch to baked chicken and fish, backed potato. Drink healthy drinks like milk and fruit juices instead of sugary soda and coffee. Include more of green vegetables and which add lots of vitamins and nutrition to your meal. Potato and corn can add more calories to your meal.
Weight gain diet 4. Protein is VERY important
Recommended protein intake for a healthy weight is same as your weight in grams that is if you are 60 pounds you need to take 60 grams of protein a day.
Include lot of lean meat, sea food, poultry, nuts and seeds. These are the natural foods full of protein. Protein powders and nutritional supplement drinks can also be added as in between meals.
Weight gain diet 5. Snacks it up!
Mid morning and afternoon snacks should be healthy and nutritious not junk. Replace your deep fried French fries, potato chips with nuts and dried fruits. Eat bowl of hot oatmeal with a sliced banana, berries with milk.
Weight gain diet 6. Fluids help too
Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.
It might take few months for weight to actually show. Don’t get frustrated and quit if you don’t see a drastic change. The body can respond well only for the consistent schedule.
Learn more on how to gain weight at most trusted weight gain program [http://weight-gain-now.info]
Want some more tips on weight gain and muscle build? Look here: How to gain weight and muscle
Article Source: http://EzineArticles.com/expert/Geet_P/801722
By Paul MacIver Many underweight men and women desire a healthy body weight. Although some have accepted their skinny body type, most will continue to look for ways to gain weight and develop a good amount of muscles. The most common suggestion is to simply […]
By Achal Mehrotra Cooking is interesting and is the hobby for many people. Most like to cook food of different types and serve to their family and friends. But one has to maintain certain safety measures that actually help the person and the people around […]
This month I have had interactions with two people who were settling for their current situation regarding food and their bodies. The first person told me that, “She knew she would always be overweight”. The second one informed me that “She will always be bulimic and she would just have to find ways to control it”.
One of the main reasons both these people were in these situations is because they truly believed there was no way out. This is completely understandable when we continually have experiences in our lives that substantiate this type of thinking. Or we have been told by others that we can’t change, so we don’t.
However if we keep thinking like this then absolutely we will be stuck where we are because we won’t be open for an alternative as we feel it is hopeless.
The first person is now working with me through my Natural Eating course and she is beginning to change her mindset as now she is starting to have positive experiences that are proving that change is possible. She knows it won’t happen overnight, but now she is building on the successes and simply reflecting on any challenges and continuing to move forward. She is also no longer focusing on the weight but listening to her body and tuning into her natural instincts.
Another way we sometimes settle around food is eating something we don’t really want. This could be because:
� We are trying to be “good” and end up eating a healthy item when we really wanted something unhealthy.
� Someone has offered us something and we don’t want to be rude and decline.
� What we really want isn’t available and it’s too much trouble to get it.
What generally happens with all these scenarios is that we end up overeating. This is because we have settled for what we didn’t want, so therefore we aren’t emotionally satisfied. Therefore we continue to think about food and continue to eat looking for that magic feeling.
However it will never come unless you eat exactly what you want. When you do you find you are satisfied very quickly and can often be happy with a very small portion. This is because you’ve wanted something, you’ve let yourself have it, and you’ve focused while you’ve eaten it. This has enables you to stop when your body has had enough.
Therefore I encourage you to reflect on your food choices and see if you are settling in some circumstances. If so, be mindful, so you can eat exactly what you want instead and be satisfied every time you eat. You’ll probably find you eat significantly less.
I am a wife and mother who has recovered from 20 years of food and weight related issues. I used to binge on food uncontrollably and then exercise excessively to get rid of it. After being diagnosed with depression and bulimia in 1996 I was introduced to Natural Eating and personal development. These key tools allowed me to learn to love and trust myself enough to make a full recovery. For 3 FREE tips to “Break Free from Binge Eating” please click the following link: https://nourishnnurture.co.nz/nourish-n-nurture-opt12726705
Article Source: http://EzineArticles.com/expert/Catrina_Bengree/379036
By Andy Gibson Biliousness in any person arises because of disorder of biliary secretion. The condition is marked by symptoms such as nausea, headache, loss of hunger, coated tongue, constipation, clay colored stools, darker urine, lassitude etc. In a more severe form of biliousness, symptoms […]