With results you can see, fitness + nutrition makes a great start!

**I'm not an expert, just a trainee!**

Thursday, May 24, 2012

Gaining Weight

Now, I'm not one of these people, but I do have a few people in my life that have problems gaining weight.   They struggle with it as much as I struggle with losing weight.  If you're one of those, this may help you.

  • Eat every 2.5-3 hours
  • Eat BIG to get BIG
    • Steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts are the foods to feast on. 
    • Eat 4 – 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Low fat milk is a great, cheap protein source – take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.
    • Start with breakfast, it should be your largest meal of the day....easier said than done.  
    • Throw all of your fruit in a blender and drink it.  Keep high protein snacks handy; protein bars, nuts, jerky and peanut butter!
  • Get Lifting 
    • 3-4x/week and focus on form to prevent injury
    •  Extra calories + Strength Training = weight gain
    • Go Big: squats, military press, bench press, chin ups, dead lifts and rows
  • Cut Bad Fats - Eat the good stuff, nuts, seafood, veggies, lean meats and protein
  • Drink - Water and Milk ONLY...the rest will hinder your weight gain and lead to dehydration.  Get lots of it too!
  • Sleep - At least 8 hours/night

When can I expect results?  6-8 weeks, more than 1-2 lbs a week is unhealthy and will only gain you fat.

If you don't see results, see your doctor.  Thyroid disease can be a huge contributing factor to struggling with weight (gain or loss) along with a lot of other factors that can effect weight.

If you're getting really sore, add in some Whey Protein to your milk.  It'll give you extra protein without making you feel a ton fuller, like with nuts and meats.  A lot of people swear by P90X Recovery Formula. P90X is hardcore on strength training and should help you add muscle mass and gain weight quickly.  Be careful, stay hydrated and follow the nutrition guide to make sure you're getting all the nutrients you need.

No comments:

Post a Comment