Being overweight is a problem that many of us face, one that can be extremely frustrating and difficult to tackle. Conversely the same thing can be said for those trying to gain weight in a healthy manner, as it can be just as confusing.
A fitness goal that many people share in common is being able to gain weight in a safe and effective manner-putting on muscle weight while adding as little fat as possible during the process. Minimizing your fat gain while maximizing your muscle gain is arguably the most difficult thing to do as far as your nutrition goes.
You need to know how to go about doing it if you have any chance in being successful in this realm, and we can help you to get started. There are some tips you are going to want to know before diving in head first, so here is what you need to know when trying to put on healthy pounds:
The first thing you need to be aware of is how nutritionally dense a food is, as this fact will give you insight to whether or not it is a food you should be eating. The easiest way to view these foods is as follows: they are foods which pack the most nutrition in the least amount of calories.
These foods such as berries, nuts and seeds for example are going to provide you with healthy fats, plenty of fiber and antioxidants as well. These foods are the ones where you will be getting most of your micros from-those being your vitamins and minerals.
These foods are where most of your calories should be coming from. These foods will give you the energy you need while keeping you satiated at the same time. This will definitely help you in gaining healthy weight in a relatively quick manner without having to resort to less nutrient dense foods.
Snacking is a problem area for many people, and it usually comes down to availability. It is a lot easier to just run to the vending machine during a break at work to grab a snack instead of taking the prep time beforehand to bring something from home.
An easy way to get around this is to just carry healthy snacks on your person where ever you go. It can make a huge difference as even a candy bar or two can really ruin your diet for the day. These snacks like various nuts, seeds, berries and dark chocolate for example are very portable and can be eaten on the go.
At first glance this seems like something really awesome, something that most people would look forward to. The problem is that if you are trying to gain weight in a healthy manner, squeezing in two extra meals a day can be difficult.
Getting all of those extra calories ingested can be difficult if you are used to eating 3 meals a day, and may have to force some of those meals down at the start of this process.
Once you get used to it, eating smaller meals broken up over a longer period of time will help you to gain weight, and in a healthy manner. Doing so will be easier on your digestive system, and will make you feel less lethargic and sluggish throughout the day.
Exercise may not seem like an effective way to gain weight, but it is essential when it comes to putting on more muscle mass. You body adapts to stress, and lifting weights will make it synthesize and build more muscle to meet these needs.
The best way to gain healthy weight is through muscle, and again this requires you to exercise in some capacity. Weight training will arguably get you there as quickly as possible when compared to the other alternatives you have available.
Gaining more muscle is going to help you lose more fat as well, as the muscle tissue itself requires a tremendous amount of energy just to maintain. This means that the more muscle mass you have, the more calories you burn at rest, and thus the more fat you lose in the process.
When using a weight training program to gain muscle, exercising is just as important to doing so as is rest. Make sure to give your muscle groups at least 48 hours to fully recover before giving them more work.