Info about Gaining Weight
How to gain weight?
If you consider to increase the weight, not simply be stuffed with food and, especially, not with foods rich in fat. Weight gain and loss, can be a very slow process. May become even more difficult if there is a genetic predisposition to be slim.
Before anything, get healthy weight, have understood the difference between the fat and gain muscle. Of course first will be obtained more easily than the second. Excess body fat is a real enemy to health, because it creates problems especially cardiovascular. At the same time, our body needs a certain amount of fat to protect vital organs to maintain healthy hair, skin and to provide muscle energy.
Consumption of 1-2 grams of protein / kg / day is a sufficient amount of protein for muscle growth and tissue repair. Any extra protein will be used as fuel by the body. Complex carbohydrate intake is also essential for maintaining muscle mass.
Exercise is essential to have a healthy body. To develop muscle mass, begin an exercise program, the program backed by a proper diet. Must learn how to add muscle.
Meanwhile, a thorough medical examination is recommended before starting any exercise program. In particular, some people with serious diseases, cardiac or pulmonary exercise program should be established by a specialist.
• What should we eat?
• We recommend the inclusion of all four food groups: grains, fruits and vegetables, dairy, meat and eggs and seeds.
• Eat foods high in calories and nutrients. Do not overdo it with salads, low-calorie or liquid water, before meals. Foods consumed should have a real contribution to help achieve our goal. No pecking between meals, because it contributes to increase metabolism, which must obviously be avoided. Instead, gradually enlarged portions of meals.
• Foods high in calories and nutrients: dried fruits, nuts, peanut butter, yogurt, bread, salmon, eggs, nuts, seeds, cheese, whole milk. Should emphasize carbohydrates: vegetables such as potatoes, corn, peas, cereals, bread.
• Avoid foods that contain caffeine and sugar, because they may actually decrease the appetite.
• Even if we want to gain weight, you should avoid fats, especially saturated ones, from fast-food items, the fried foods and highly processed foods. Recommend foods rich in protein, low fat such as meat, fish or chicken and turkey, fruits and vegetables.
• Water! Should drink two liters of water per day.
• Get enough sleep! Sleep is the easiest way to recover and to improve general health and often is overlooked. Try to sleep at least 8 hours of sleep per night.