9 tips to safety gain weight for girls
Are you feeling lack of confidence and apprehension with your skinny body? Are you feeling uncomfortable when trying those skinny clothes? I’m sure that there is no sport that can help you gain a perfect body better than go to the gym. This is the best way to make you looks better in a healthy way.
Train hard and follow the tips below will make your body not only become sexier but also healthier:
1. Increase the amount of calories consumed per day
Just by adding 500 calories a day (that’s pretty easy if you follow those tips below), you can aim to achieve about 0.5 kg / 1 week. However, it is important to be aware that an extra 500 calories to be achieved must be in a healthy way, by eating low-calorie foods but still provide vitamins and nutrients.Gain weight by eating more junk food is not a good idea, because it will make you feel unwell and collapse of energy, and can lead to many health problems.
2. Consume healthy fats
Foods that contain healthy fats are full of nutrients and high in calories, are a great choice for you if you want to gain weight. Foods containing plant fats should be your first choice include items such as nuts, peanut butter, butter and olive oil. You can also gain some healthy fats from animal sources, but these foods also contain saturated fat (unhealthy kind), so you should eat in moderation
3. Consume more protein
Protein in food is best for you when you are trying to increase your weight. They also help to build muscle instead of adding fat. Eating protein is particularly important if you plan to try the exercises require more strength.
Sources of protein include lean meat, fish, poultry, eggs outside, cereals, dairy products and legumes. You should try to eat about 5oz of protein per day, from the combination of these sources.You can also increase your protein intake by drinking whey protein.
4. Calorie drinks
A simple tip to increase your calorie intake is to consume that is calories drinks. This helps you to increase the amount of calories absorbed easily will not be boring with your weight gain menu.Try drinking a glass of orange juice in the morning (with your usual breakfast), it is high in calories and vitamins and minerals. Consider drinking one or two glasses of skim milk for weight gain per day, a selection contains full fat and high calorie intake but will also provide more protein and calcium.
5. Weight lifting
Take strength training includes exercises with weights like squats, deadlifts, bench presses, bicep curls, crunches, chin-ups and leg curls. Ask for advices from the coach, or full experience partner. Just remember that the more you exercise, the more calories you need to consume. In addition, weight training also increases your appetite.
6. Quit smoking and other types of stimulants
Smoking is the worst thing for those who are trying to gain weight, because it controlled appetite, and produce bad hormones.
7. Food diary
Using food diary will allow you to track your weight and tell you your gain weight method is effective or not. For accuracy, you should write diary weight gain. Record how many calories and how many calories burned in a day. Read the diary of your bodybuilding nutrition at the weekend to decide the most effective strategy for you next week.
8. Effort and perseverance
Weight gain is not an easy process, in fact, the weight gain can be harder than losing weight. However, it is important that you keep yourself a will, do not give up halfway.
If you set your goals too high, will make you feel overwhelmed and want to quit.
9. Rest and sleep
Sleep at least 8 hours a day, especially if use weight lifting training. You will build and recover muscles during sleep.Tags: bodybuilding, female, gain weight, weight lifting