Tips on how to gain weight

Before we start with the tips on how to gain weight, you should make sure that you are underweight. There is a way to calculate it. BMI (Body Mass Index) of a person is the weight in kilos divided by the square of the height in metres. (Normal BMI is between 18.5 and 24.9).

Although there are various types of products for weight gain in the market, they are not as helpful as a smart diet for gaining weight. Here are some tips on how to gain weight.

1. Eat more Calories

You should make sure that you eat more calories than you burn. The normal caloric requirement for male is 2200 and 1900 for female. If you are trying to gain weight make sure that you eat nearly 1000 calories extra every day. You should start eating bigger meals at least 5 times a day. You can start eating dairy products, fish and meat with bread. Start eating eggs and food that has high protein content such as beans, pulses and peas. You should also consume a lot of potatoes, rice and tapioca.

2. Protein and snacking

You should take much more protein intake than you normally have. Protein helps in building new muscles. You should also start snacking a lot. Do not have junk food but try to consume a lot of high calorie snacks such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and protein bars.

3. Working out

You need dumbbells as you are going to focus on working on your large muscle group. There are various types of exercises that can help you in building your muscles such as squats, dead lifts, bench presses, barbell rows, pull ups and bar dips. It is better to do these exercises under the supervision of a professional but they do not require machinery. If you have high basic metabolic rate then need short intense workouts.

4. Consistency

Gaining weight is not an easy task to do. It might take quite a while but you should remember to keep it consistent in all manners. Do not get frustrated or give up when there are no results. You will see results only if you are consistent and fully committed to gaining weight.  Smart diet and exercise with consistency will help you gain weight. It all depends on how bad you want it.

 

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About Behrooz Mihankhah

Musician, Writer, Traveler, film lover :)

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