How to gain weight naturally
How to gain weight naturally
If you feel embarrassed or bored with a thin body, now is the time to raise the weight to achieve ideal weight, of course with a method or how to gain a healthy weight but can quickly gain weight. Do you know the healthy weight in adults should be formed by increasing muscle mass, so that when our weight rises, the body looks proportional and healthy, instead of getting fat because of the amount of fat tissue dominant with Unhealthy tummy belly, although fat tissue is also instrumental, but do not overdo it? when there is residual energy derived from food after reduced physical activity and organ function of the body. The rest of the energy will be stored by the body on the liver, becoming fat and muscle mass tissue so weight gain.
In order to make the muscle mass well-formed, adequate training or exercise is required. So when the food we eat the amount is a little while the physical activity is high it will make the weight does not rise even decreases. Similarly, vice versa. Based on the concept above, here are some healthy tips on how to gain weight quickly by eating and sporting. Gain weight with food regular and adequate meals at regularly three times a day with a large portion and interspersed with small portions. This aims to meet the calorie needs of your body, although ideally the calories needed should be calculated in advance, we will certainly do without the help of a nutritionist.
Average normal calories required by human 2000calories per day. To increase 1 kilogram of body weight equivalent to adding 7,700 calories that can be obtained from food, increased fluid or increased muscle mass. Therefore, we use a simple way, which is to look at the amount of your previous portion of your meal, and then increase the amount and refine its type if necessary when you start the program to gain weight.
Eating after exercise can increase metabolism so that the calories absorbed by the bodywork more effectively. Eat healthy fat sourcesHealthy fats can be obtained from foods such as nuts, dairy products-even ready-made weight loss, meat, avocado, and olive oil. Avoid saturated fats (bad fats) obtained from processed foods such as junk food, because although it can gain weight the dominant is fat tissue and even risk high cholesterol in the blood.
High protein food sourcesProtein is indispensable for weight gain because, in addition to being able to build muscle, protein is also important to support body function and build other body cells such as blood components, bones, skin, and hair. Examples of protein-rich foods are meat, cheese, milk, fish, and eggs.
For vegetarians, protein can be found in soy products such as tofu and food combinations, such as rice or corn with nuts. Learn more please read the best Protein source high carbohydrate food carbohydrates also play a role in body weight by building muscles and facilitating all the vital functions of the body. Carbohydrates are the main energy sources that the body needs. Carbohydrates that we eat will turn into glucose or sugar in the blood, if there is residual glucose, it will be stored in the liver as well as fat and muscle tissue.
Brown rice, pasta, potatoes grain are included in a good category of carbohydrate sources. Because sugar will be released slowly into the bloodstream and provide energy supply over a long period of time without causing an insulin spike that causes excess fat storage. READ also carbohydrate function for the body to stay hydrated drink plenty of water, milk, fresh juices, and energy drinks to ensure the well hydrated. As healthy drink advice at least 8-10 glasses of water every day. But remember, do not drink water before eating because it can decrease calorie intake.
Gain weight by regulating physical activity sports In order to increase body weight as the increase of lean muscle mass, do a thorough body exercise means not doing exercise or exercise only on certain muscles. But do the movement that allows the whole muscle to get involved, for example, gymnastics, lifting weights, dancing. Avoid cardio like running, Sprint, or marathon because it is not a weight gain but instead decreases weight.
Let your muscles rest after exercising quite intensely, rest the muscles for two consecutive days. Your muscles will be rebuilt (larger) during that rest period so that it will gain weight with increasing muscle mass Enough sleep You should get 8-9 hours of sleep each night to get the most out. When sleeping, the body does nothing but lie down so that it can build muscle more optimally. If you only sleep 6 hours or less, then it will not get all the benefits of the exercise and diet you do eat. These are some tips on how to gain weight quickly, but still, pay attention to the health aspects so that the ideal weight is created. Congratulations try and good luck.
In order to make the muscle mass well-formed, adequate training or exercise is required. So when the food we eat the amount is a little while the physical activity is high it will make the weight does not rise even decreases. Similarly, vice versa. Based on the concept above, here are some healthy tips on how to gain weight quickly by eating and sporting. Gain weight with food regular and adequate meals at regularly three times a day with a large portion and interspersed with small portions. This aims to meet the calorie needs of your body, although ideally the calories needed should be calculated in advance, we will certainly do without the help of a nutritionist.
Average normal calories required by human 2000calories per day. To increase 1 kilogram of body weight equivalent to adding 7,700 calories that can be obtained from food, increased fluid or increased muscle mass. Therefore, we use a simple way, which is to look at the amount of your previous portion of your meal, and then increase the amount and refine its type if necessary when you start the program to gain weight.
Eating after exercise can increase metabolism so that the calories absorbed by the bodywork more effectively. Eat healthy fat sourcesHealthy fats can be obtained from foods such as nuts, dairy products-even ready-made weight loss, meat, avocado, and olive oil. Avoid saturated fats (bad fats) obtained from processed foods such as junk food, because although it can gain weight the dominant is fat tissue and even risk high cholesterol in the blood.
High protein food sourcesProtein is indispensable for weight gain because, in addition to being able to build muscle, protein is also important to support body function and build other body cells such as blood components, bones, skin, and hair. Examples of protein-rich foods are meat, cheese, milk, fish, and eggs.
For vegetarians, protein can be found in soy products such as tofu and food combinations, such as rice or corn with nuts. Learn more please read the best Protein source high carbohydrate food carbohydrates also play a role in body weight by building muscles and facilitating all the vital functions of the body. Carbohydrates are the main energy sources that the body needs. Carbohydrates that we eat will turn into glucose or sugar in the blood, if there is residual glucose, it will be stored in the liver as well as fat and muscle tissue.
Brown rice, pasta, potatoes grain are included in a good category of carbohydrate sources. Because sugar will be released slowly into the bloodstream and provide energy supply over a long period of time without causing an insulin spike that causes excess fat storage. READ also carbohydrate function for the body to stay hydrated drink plenty of water, milk, fresh juices, and energy drinks to ensure the well hydrated. As healthy drink advice at least 8-10 glasses of water every day. But remember, do not drink water before eating because it can decrease calorie intake.
Gain weight by regulating physical activity sports In order to increase body weight as the increase of lean muscle mass, do a thorough body exercise means not doing exercise or exercise only on certain muscles. But do the movement that allows the whole muscle to get involved, for example, gymnastics, lifting weights, dancing. Avoid cardio like running, Sprint, or marathon because it is not a weight gain but instead decreases weight.
Let your muscles rest after exercising quite intensely, rest the muscles for two consecutive days. Your muscles will be rebuilt (larger) during that rest period so that it will gain weight with increasing muscle mass Enough sleep You should get 8-9 hours of sleep each night to get the most out. When sleeping, the body does nothing but lie down so that it can build muscle more optimally. If you only sleep 6 hours or less, then it will not get all the benefits of the exercise and diet you do eat. These are some tips on how to gain weight quickly, but still, pay attention to the health aspects so that the ideal weight is created. Congratulations try and good luck.
