Some easy tips to gain fast the weight you whant!!

One Benefit of Exercising

2015-03-25T23:39:00.000-07:00

One of the natural ways that we can improve our health is by exercising. The benefits of exercising are endless. When you start to exercise you should start at the level of fitness that you are at. You can challenge yourself at every level as your fitness level improves. You will see your body tone and reshape as well as lose weight. Your energy level will increase. One of the benefits of health and fitness, you can start to enjoy the things you have not been able to do in a while. Maybe you just want to feel better and have a better quality of life in your own body. Whatever the reason for seeking the benefits of exercising its great to be in charge of your own physical well being.

The Right Exercise Program

One of the conditions of sticking to an exercise program is finding the right exercise program for you.

We are all different and in order to reap the benefits of exercising we must commit to a certain amount of time set aside each week. Most experts or trainers suggest a certain amount of time or a certain number of exercise session per week. You may decide you need the benefit of aerobic exercise versus strength training. It is possible to do both at the same time.

The Right Piece of Equipment.

I believe we are all born with the right pieces of exercise equipment (our legs).

However if there is some reason you can not walk and gain the benefit of exercise, there is one piece of equipment that will strengthen your legs and give a good cardiovascular workout. This one piece of equipment will also provide you with a strength training program. I have this one piece of equipment and it takes place of a whole gym. I have purchased so many pieces of exercise equipment over the years. Some of these pieces of exercise equipment I could not even use. You can own them all or own the most expensive one they make, if you don't use it you will never derive the benefits of exercising. The Total Gym is my favorite way to stay in shape.

Anyone may reprint this entire article as long as the resource box is left in tact

Living Life and Finding What Works

By Carolyn David

How to Gain Weight - Tips For Fast Weight Gain

2015-03-23T01:38:00.001-07:00

Believe it or not, many people struggle to gain weight and don't know the first place to start. Gaining weight will make you look like you have a bigger body and give you more confidence. Hopefully these 6 tips can help you gain weight and achieve a bigger body.

1.Increase Your Calorie Intake: Your calorie requirement will vary depending on your weight, height, activity level and your body's metabolic rate. Calculate how much calories you eat each day and add about 500 extra calories to your diet. You can use a calorie calculator online to help you figure this out. If you don't notice an increase in your weight after 2 weeks then your going to have to add another 500 calories to your weight gain diet.

2. Choose Your Foods Wisely: Choose dairy products, fish and meat over other food items like bread. Eat more foods high in protein and starch content. Foods such as beans, peas, potatoes, and rice should also be included in your diet.

3. Increase Your Protein Intake: Increasing your protein intake is vital to gaining weight. It is protein that builds new muscles and helps you to get bigger. However, most of your calories for weight gain comes from carbohydrates and fats so don't replace them with protein.

4. Eat More High-Calorie Snacks: High calorie snacks such as cheese sticks, milk shakes, yogurt, and breakfast bars are great items to snack on in between meals because they can help you with your calorie intake.

5. Workout Really Hard: To gain the kind of weight your looking for you have to get in the gym and workout hard. You don't want to gain fat and sloppy weight, you want to gain lean muscle weight so your body looks big, toned, and muscular.

6. Be Consistent: A lot of people get frustrated because they don't see immediate results in their weight gain. However, if you consistently keep eating the right foods and performing the proper workouts your body will respond. You will not gain weight if your not regularly taking the steps to do so.

Many people struggle to gain weight because of their genetics, but an effective weight gain and muscle building program can help you exceed your predetermined Weight Class. If you follow this Muscle Building Program you will gain 1 to 2 pounds of weight per week.

By David Dowdell

Balanced Diet and Exercise - How to Gain Weight in a Few Easy Yet Healthy Ways

2015-03-19T00:09:00.000-07:00

If you are one of those women who are desperately dreaming or even envious of having a sexy and proportional body, like the women with fabulous hourglass shape every man on earth adores. Well don't just dream and make your wish come true by following these easy yet healthy tips to gain weight without being afraid of turning into a bodybuilder.

The common problem you might find during your effort to gain more weight is that you can easily find several tips on how to lose a few pounds, but hardly find ones on how to gain them. People seem to view underweight issues less important than overweight problems. It then leads to the lack of sources through which you can learn and practice how to gaining weight in a few simple and healthy ways.

The fact is that either weight loss or weight gain has rather similar goal. The very aim of both efforts is that you are trying to shape your body into a healthy, fit, proportional, and of course, sexy looks. By implementing these following tips you are guaranteed to have your dream body.

Get Yourself Prepared Mentally
Before you start with any useful tips in this article, first of all you have to take note on your mind that you will put high determination on your effort. Gaining weight needs time and gradual process; therefore you need to be discipline.

Get Yourself Prepared Physically
The tips I am conveying here are for those who are already in a regular health condition. If you are suffering from certain illness, then I strongly urge you to consult your doctor or nutritionist.

Set Up Daily Schedule
The term schedule here doesn't mean that you have to make a so-called reminder note in your organizer or something. It is merely done by sticking to the same hour of mealtime. It is up to you though, if you feel like you want to eat three times or four times a day. The emphasis is you arrange your routine mealtime and detach to it. One important thing is that you should not skip breakfast. It gives you energy to start your regular activities in the morning until the lunchtime in the afternoon. Eating breakfast keeps you from eating ferociously during lunch as well. Eating too much will results in sleepiness and unbalanced nutrition; this in longer term might lead to overweight. Remember your goal here is to gain healthy pounds.

Eat the Right Proportion of Food
People with underweight problems usually suffer from lack of appetite or too picky. The good news is that you needn't to eat too much food. Instead, you only have to choose the right food. In order to weight up you body, you have to increase the consumption of proper nutrition, such as vegetables, fruits, bread or other food products with whole grain label on them. The consumption of the balanced nutritious food doesn't solely result in a healthier physical condition but also serve you up with a more impressive looks.

Work Out Your Body
Kick off a regular exercise whether it is three times a week or even daily for about 30 to 45 minutes. The rule here is that you create a suitable program adjusted to your own needs and routine schedule. Exercising some light sports like walking or jogging 30 minutes a day will strengthen your physical state and boost up your mood as well.

Take Enough Rest
Make sure you have approximately 8 hours sleep a day. The best time to take a comfortable break is during the night.

Gaining weight is not like magic. Do not wish that your body would transform in a blink of an eye. Everything described in this article takes process, time, determination, and faith. Measure your weight every month, not everyday. Therefore you would be able to see how many pounds you have put on. The addition of small number perhaps 2 or 3 pounds already means progress.

By Nath Lee

Spring Ahead! Give Your Kitchen And Your Diet A Makeover!

2015-03-18T03:37:00.000-07:00

I can finally see green grass peeking from the vast piles of snow--spring has arrived! After a long winter, it's time to "think spring" and spring-cleaning my kitchen is on the top of my list. You may be surprised but a clean and organized kitchen can help you lose weight and live a healthier lifestyle. How you ask? Well, if you were to look in the windows of people's homes, you would find that the kitchen represents more than a place where we eat and prepare our meals. It's the hub of the home where memories are created.

It is also, unfortunately, the dumping ground for most of our stuff like the mail, keys, work and school papers. When we have a kitchen full of clutter, it lessens our kitchen's potential to be a haven for good health. A good spring-cleaning and "de-cluttering" can inspire us to want to cook more meals at home. A fresh kitchen environment weeds out old negative feelings about food and creates new uplifting feelings to make positive food changes. It's time to take back our kitchens and makeover our diets in the process!

Organize your pantry:

The first step in your spring kitchen cleaning is to organize your kitchen pantry. It's important to check products for past expiration dates. It's also a good time to weed out canned goods that you would probably not use. Many local food banks would welcome the extras this time of year. Also, we often spend extra money on buying duplicate items. Organize like items together like cereal, pasta and grains, snacks, canned goods, spices and other items like paper products. When going through your pantry, take note of the types of things you buy, like olive oil or certain brands of cereal.

Make a master inventory list of these products so when you are making your weekly grocery list, you will always have these "core" products on hand. If you are purchasing a lot of processed items at the grocery store, limit these items because most of them are high in fat, salt, and sugar. Also, this is a good time to go through and stock up on healthy items to have on hand for quick meals and snacks, like canned tomato products, whole wheat pasta, brown rice and healthy snack items like nuts, dried fruit and pretzels.

Clean out your refrigerator and freezer:

Lurking in the vast corners of your refrigerator could be mystery leftovers that have seen better days. Food that is kept too long, or at improper temperatures, may become contaminated with food-borne illnesses. When in doubt, throw it out! Check food products and condiments for expiration dates. Also, for the most reliable date to follow, look for the "best-if-used-by" dates on your packages, because this date takes in to consideration normal handling.

After your refrigerator gets a good cleaning, it will welcome the addition of some healthy foods. In the springtime, fruits and vegetables start to become more readily available. This is the great time to keep a wide variety of extra fresh fruits and vegetables around. Large fruit or vegetable salads are a healthful addition to your meals and kids love veggies with dip or fruit kabobs.

In your freezer, throw away any unidentifiable products or ones that are covered with freezer burn. When you are at the grocery store, stock up on lean protein sources like chicken breasts, fresh fish, and 100% ground turkey breast. This way, when you fire-up the grill for your first BBQ of the season you'll be well prepared!

Give you kitchen a fresh, clean look:

Once you have finished organizing and cleaning your pantry, refrigerator and freezer, it's time for your deep-cleaning workout! Washing your kitchen cupboards, baseboards, and appliances can take the place of a 30-minute workout. You burn about the same amount of calories mopping the floor or scrubbing appliances, as you would walking for 30 minutes. Also, it's so rewarding to see the benefits of a bright and shiny kitchen when you are finished! Add some bright spring flowers and some new kitchen towels or placemats and you have a brand new kitchen look. After this, you can't help but want to cook at home!

Spring gives you a chance to focus on the new. A clean kitchen, stocked with healthy options will motivate you and your family to make health a priority in your home. As warmer days approach us, focus on how nutrition plays a vital part in your everyday life. Embrace the bounties of fresh fruits and vegetables. Lighten up your winter menus and add room for grilled meats and vegetables. Get outside as much as possible to enjoy mild days and the sweet fresh air filled with smells of flowers. Spring has sprung!

Heather Stefan is a Registered Dietitian with more than 7 years experience with a Bachlor's degree in Dietetics. Heather gained knowledge throughout her career working in both outpatient and inpatient care at two separate hospitals, writing for local newspapers, and teaching community classes. Her specialties include: weight management using a non-diet approach, lifestyle modification, cardiac care, pre and postnatal maternal health, and diabetes.

Heather is currently a licensed provider for Real Living Nutrition Services, which provides online weight management and nutrition coaching. She is also a health educator in her community and writes a nutrition column for her local newspaper.

By Heather Stefan

Gain Weight Fast With These Powerful Tips!

2014-01-03T04:03:00.000-08:00

By the time you finish reading this you will have the basics down to eating to gain weight fast!

If You want to gain weight fast you have to eat right to gain weight! So here we will focus on this crucial yet misunderstood element to gain weight.

Gaining weight fast takes much more than just eating though. In following Parts of this course we will cover:

Lesson 2: Training To Gain Weight Fast

Lesson 3: Rest And Recuperation To Gain Weight

Lesson 4: Planning A Routine For Gaining Weight

Lesson 5: Supplements To Gain Weight

Lesson 6: Answers To Some Commonly Asked Questions about Gaining Weight.

Each one of these jam packed lessons needs to be applied to your gain weight routine if you truly want to gain weight as fast as you can!

Let's now continue with the rest of my Eating Tips To Gain Weight!

Gain Weight Tip-6: Eat "Power Meals" For Added Energy and To Gain Weight.

Power meals is the term I came up for a particular meal structure that if eaten at specified times during the day can boost your bodys ability to Gain Weight.

A power meal is basically a meal which comprises of a quick digesting source of protein and particular energy foods which also digest quickly and help to increase blood glycogen levels as fast as possible.

An example of this would be a quality whey protein powder blended with certain fruits.

Power meals are for these specified times only. Too many power meals will compromise building lean muscle by increasing fat gain and lowering your sensitivity to insulin.

Gain Weight Tip-7: Eat Foods Your Body Requires For Optimal Growth Hormone Production and Health.

To naturally produce hormones your body requires for gaining weight, specifically testosterone, you need to give it the building blocks it requires.
Testosterone is made from cholestrol ( simplified).
To gain weight by building muscle you need testosterone.
This is the main difference why males are more muscular than females.
It is because men have higher testosterone levels than females.
To give your body what it requires for optimal hormone production you require the right fats in your gain weight diet.

Examples of these fats would include:

coconut oil

animal fats

eggs

Essential oils

butter

cheese

Stay away from trans fats and hydrogenated fats!!

Gain Weight Tip-8: Eat Enough Fibre

Fibre is not talked about much in relation to gaining weight but is important for digestive system health and nutritional assimilation.
It is also important to keep your digestive system moving and assimilating as much nutrient as it can per day. Kind of like an assembly line! The more production you can get out of your digestive system the more you can fuel your muscles for gaining weight!

Gain Weight Tip-9: Eat Enough Protein Per Meal

It is crucial you get enough protein per day and spread it out throughout your day. Protein requirements have been exaggerated for many years in the interests to sell more protein.

On the other hand protein requirements are definitely higher for a person or athlete training to gain weight than for a lazy couch potato hunting for his next show with a remote control!
At least one gram per pound of lean body mass is required to build muscle to gain weight and up to 1.5 grams per pound of lean muscle mass is optimal for heavy intense weight training.

Gain Weight Tip-10: Choose Your Supplements Wisely.

There are lots of supplements to choose from on the market and 99% of them are inferior to natural food for building muscle to gain weight. Natural food is higher in many naturally occurring vitamins and minerals benficial for muscle growth.
Stay away from weight gain powders. These are just empty calories not much different than most junk foods on the market.
Supplements that are worth trying are Creatine monohydrate , L Glutamine ( in moderation and carefully) and a good healthy protein powder without artificial sweeteners, colors and flavours( more on in a later lesson).

Gain Weight Bonus: Sample Meal Plan to Build Muscle:

As a little bonus here is a sample muscle weight gain meal plan for 2092 calories per day on your weight training days:

Meal 1:

1 banana

1 cup oatmeal

Meal 2:

1 scoop whey protein

1tbsp MCT Oil*

(several tips and recipes are available in my book to add delicious flavor)

Meal 3:

4oz chx brst

1cup spinach

1tbsp MCT Oil*

Meal 4:

1cup frozen strawberries

1 banana

1 kiwi

1 cup orange juice

2 scoops whey

Meal 5:

3 whole eggs

1 tbsp coconut oil

Meal 6:

1 scoop whey

1tbsp MCT Oil*

1/2 cup whole milk

Daily Totals: protein 166 grams/carbohydrates 144 grams/fats 84
grams/Calories 2092

Building muscle and gaining weight is no Fluke! You need to follow the above eating tips to build muscle mass fast to gain weight and combine your eating with an effective and proven training and recuperation program.

By James Jordan

How to Gain Weight Quickly - Workout Program For Skinny People to Gain Weight Quickly

2013-12-29T23:33:00.000-08:00

How to gain weight quickly is a fairly neglected subject especially since most of the press and media world seems obsessed with the other weight problem - i.e. LOSING it. True, obesity is a major problem these days, but as a skinny person it can be really frustrating that more information is not available to help us gain weight quickly and healthily.

A few extra pounds of weight and muscle can transform a skinny body into a gorgeous head-turning specimen. Whether it's to look impressive on the beach, or wear tight-fitting clothes that show off your muscles, the increase in confidence that you'll get is really noticeable.

In saying this, knowing how to gain weight quickly is actually quite straightforward, and certainly a lot easier than for those folks who are trying to LOSE weight and having to go through uncomfortable diets. Count your lucky stars as the first thing you'll be doing to gain weight quickly is to begin eating more.

How To Gain Weight Quickly - Eat A Lot More

Eating more and consuming more calories on a daily basis is the key in how to gain weight quickly.

"But I'm already eating loads more than most people!"

That may be true, but it is still not enough for you. According to nutritionists, the average woman requires around 2,000 calories per day, and the average man around 2,500. Now, for a skinny person who wants to gain weight quickly that is simply not enough. Your metabolism is more than likely very fast, so your body burns off the calories much faster than someone with a slow metabolism, meaning that your body is storing very little fat (if you're an active person then this problem will be even more noticeable).

The answer is to simply begin eating a LOT more calories...I'm talking about 1,000 extra per day. That may seem like a lot but the key is to split them over 6 meals per day instead of the usual 3. The method behind the madness is to continue to provide your body with fuel so that your metabolism will not source energy from your small fat stores and muscle tissue.

An example daily menu for a skinny hardgainer looking at how to gain weight quickly is:

Breakfast: 100gms of Oats, 2 whole eggs, 1 banana, 1 slice of wholemeal toast

Mid-morning snack: 1 protein shake (30gms), 1 orange

Lunch: 100gms of meat, poultry or fish, 200 gms of boiled potatoes (preferably white potatoes), 100 gms of fresh vegetables.

Mid Afternoon snack: 1 protein shake (30gms)

Dinner: 225 gms of meat, poultry or fish, 200 gms of boiled potatoes, 100 gms of fresh vegetables

Before Bed: 1 protein shake (30gms)

Note the increase in protein intake (in the form of protein shakes and lean meats and fish) - this will be invaluable as part of a hardgainer workout routine to gain weight and muscle quickly.

How To Gain Weight Quickly - Follow A Hardgainer Workout Routine

The purpose of eating more quality calories and plenty of protein is to aid muscle growth, and without a hardgainer workout routine you'll gain weight quickly, but as ugly body fat and not hard muscle.

Skinny people (hardgainers) should follow a routine that works out the whole body 3 times per week with a rest day in between, and focuses on building muscle mass, not just lifting a few weights here and there.

Each time you approach the gym you should be looking to improve on your previous workout and lift heavier. You should workout at optimum intensity for 45 mins - 1 hour, and feel like you can't wait to hit the shower at the end.

Focus on exercises that work the major muscle groups and forget doing isolation exercises (one muscle group at a time) for the time being.

Here is a classic hardgainer workout that can help you in how to gain weight quickly:

Squats 1-3 sets of 8-12 reps

Bench Press 1-3 sets of 8-12 reps

Bent Over Rows 1-3 sets of 8-12 reps

Bicep Curls 1-3 sets of 8-12 reps

Lying Tricep Extensions 1-3 sets of 8-12 reps

Calf Raise 1-3 sets of 8-12 reps

By John Wheeler.

Stop Smoking Without Gaining Weight

2013-12-29T23:29:00.000-08:00

Many people are wanting to quit smoking but fear the extra weight gain that is sometimes associated with quitting. Snacking is the major cause of this weight gain. As we fight off the cravings for nicotine we replace it with whatever we can stuff in our mouths. In effect replacing one bad habit with another. Obesity can be as harmful as smoking.

Nicotine is a powerful toxin primarily used as an insecticide. It has absolutely no medicinal benefit, and it continues to kill thousands of people each year. Fortunately, once we quit, nicotine only stays in our system for a short while. The percentage of nicotine in our bodies is cut by half every two hours so the physical effects of nicotine withdrawal have usually left our bodies by the time we get up each day. Our bodies become 100% nicotine free in 72 hours. That means that we just have to deal with the psychological effects of nicotine withdrawal, and that is usually much tougher for a lot of people. When people quit smoking often they will satisfy their cravings for a cigarette with a snack. If you were to do this five or six times a day you would soon start packing on the pounds and foolishly wondering if it's all worth it. Anxiety and irritability are also symptoms of nicotine withdrawal along with difficulty concentrating and sleeping. Not to mention the increased hunger.

Smokers have to realize that this is an addiction and like other addictions we have to face it hour by hour and day to day. The easy part is that this is a psychological addiction and we can beat it by training our minds to remember that we are now non-smokers and non-smokers don't go around being irritable all day. Non-smokers aren't consumed with thoughts of lighting up. Non-smokers don't snack all day long because they haven't got their nicotine fix. Non-smokers don't stink like smoke, and they haven't got tobacco stained teeth. They dramatically cut their risks of heart attacks and strokes. Non-smokers live longer, more healthier lives. Remember that each craving lasts only a few minutes, and you can talk yourself through it. As each day progresses the cravings will subside. There is only one rule for 100% success and that is - No Nicotine Today. If you fail in your attempt to quit smoking, try again. It's never too late to quit smoking. You are only a smoker when you are smoking, and if you want to be a non-smoker, don't smoke.

There are many products out there that will replace cigarettes with other forms of nicotine injection. That's all they do is replace nicotine with nicotine. It's not the smoking we are addicted too it's the nicotine. Remember there is only one rule for 100% success - No Nicotine Today.

My recommendation is that you replace cigarettes with something that will suppress your appetite. Something to manage stress and enhance your mood. Something that encourages mental clarity and focus. Something like Visi's "Trimma". This one a day capsule is made from a proprietary formula of all natural ingredients including the Arctic Cloudberry. Trimma will help you fight off those cravings all day, safely and naturally. Many people have successfully quit smoking and I encourage you to keep trying.

By Eric E Andersen.

Natural Ways To Gain Weight - Two Simple Ways To Gain More Weight

2013-12-29T02:18:00.003-08:00

In this article I would like to share with you two natural ways to gain weight quickly and easily. The fact is that to gain weight you don't need supplements, you don't need pills or powders, all you need to focus on are proven and tested principles and without wasting too much of your time let me share them with you.

Change your eating habits

It does not matter whether you want to gain or lose weight - nutrition is the single most important thing. You see, both fat loss and weight gain is all about energy in and energy out. When you are trying to lose weight you want to make sure that your daily energy output is greater than your daily energy input, whereas when you are trying to gain weight you by all means want to make sure that your daily energy input is greater than your daily energy output.

To gain weight, to make your body grow you need to give your body way more energy (calories) than it actually needs. I know that this probably sounds a little bit confusing, but all you need to do is to simply use one of the thousands of caloric calculators that are available online, figure out your caloric needs and then add extra three to five hundred calories on top of your actual caloric needs.

Start lifting weights to gain high quality lean muscle mass

When trying to gain weight you need to be really careful because if you will fail to exercise all of the extra energy that you will get from your new diet will be quickly converted into fat and instead of gaining high quality lean muscle mass you will be gaining useless body fat.

To prevent this from happening I highly recommend for you to start lifting weights. Simply start slowly and start training at least three times per week. Here are some tips for you to get started.

Follow a body split workout plan and train large muscle groups on different days.
During your workouts focus on big compound exercises such as barbell squats, bent over rows, deadlifts, military press and so on.
Do no more than twelve repetition per set and never do more than four sets per exercise.
Do no more than four exercises for large muscle groups like chest, back or legs and do no more than two exercises for smaller muscle groups like biceps or triceps.

By Robert Smith Johnson

The Perfect New Year's Eve Ensemble

2013-12-28T05:39:00.001-08:00

New Year's Eve is one of the very few times of the year when we actually get the chance to dress up and go party without some sort of nagging guilt ruining the evening. This means you've got to take advantage of the occasion and go all out with your ensemble. Follow my tips and you're sure to be looking hot this New Year's Eve.

Dress Weather Appropriate

Have you ever seen those poor girls trouncing around and freezing their butts off in a miniskirt and sleeveless top smoking a cigarette in the dead of winter? You know they're miserable and frankly regretful. So don't be a fool this year. Yes lots of visible skin will make you look hot, but at least cover up with a heavy fur jacket, mittens and a thick scarf.

Wear Sky-High Heals

Assuming you've had some practice, wearing tall heels on New Year's Eve is always must-do. In fact, the higher, the better. How many chances to you get to wear 5-inch heels in your normal everyday life? It's rare so take advantage of the opportunity; just make sure that you're confident in your walking abilities. Tripping over a bar stool and chipping your tooth will certainly put a damper on the evening festivities.

Wear Tasteful Makeup

The venue in which you celebrate the New Year is likely to be dim and smoky, but that isn't an excuse to look like a clown. A good rule of thumb is to either go all out with your lips or with your eyes, but never both. If you really want to wear some bright red lipstick, then you can wear a pound of black eyeliner. Keep it classy ladies.

Don't Forget Accessories

Accessories are key to topping off the perfect ensemble; in fact they may just make the ensemble. But remember not to overdue it. In the words of Coco Chanel: "When accessorizing, always take off the last thing you put on."

Be smart, safe and stylish this New Year's Eve, this means that you shouldn't be tripping over bar stools and tearing your beautiful dress. Be classy.

By Bree Davis

How To Gain Weight - Learn How To Gain Weight Fast, Easy And Naturally

2011-04-07T13:44:00.000-07:00

Gaining weight is a constant struggle for many people. Whether due to eating disorders, chronic illnesses, or a hyperactive metabolism, this inability to get bigger can affect athletes as well as people who are not athletic. For some, this can lead to medical issues in the future. For others, this can impact their performance in sports and other competitions. This article will describe some tips you can use to gain weight safely and healthily.
Foods And Calories Are Critical To Weight Gain
You need to consume more calories than your body burns throughout each day in order to gain weight. There are many ways to consume these calories, but you should focus on doing so by eating healthy foods. It is possible to simply eat a lot of junk food to consume these calories. But, junk foods typically have a lot of saturated fat. An excess of saturated fat in your body is obviously unhealthy.
Instead, try to eat foods that contain healthy fat such as salmon, tuna and walnuts. Make sure that you are also consuming enough protein and healthy carbohydrates. You can get the protein your body needs by eating fish and lean meat and nuts. Eat plenty of fruits and vegetables to get the carbohydrates that your body requires. By eating these foods, you can get the calories you need into your body and stay healthy at the same time.
Create An Exercise Routine Focuses On Resistance
Creating an exercise routine is also an important part of gaining weight. While aerobic exercises like those done on treadmills and bikes are great for staying in shape and increasing your heart rate, those machines and exercises are best for losing weight. To gain weight, focus on doing resistance exercises that include weight lifting. These exercises will help add bulk to your body by building muscle mass.
Take care in not over-working your body with weights. Doing so could cause your body to burn calories faster than it consume them, making weight gain even more difficult. It can also make your growing muscles non-responsive because you are not giving them a chance to recuperate and rebuild. Start with 3 hour-long workouts and slowly increase the frequency and the duration your workout as your body develops muscle mass.
Are Dietary Supplements Necessary To Gain Weight?
You do not need dietary supplements to gain weight. However, there are some supplements that you can add to your diet that will help ensure your body is maintaining the proper levels of vitamins and minerals as it changes. Frankly, many nutritionists agree that while taking vitamin supplements may help, they are usually unnecessary as long as your diet consists of the right foods.
Some people report that they are able to increase their muscle mass more quickly by consuming protein supplements. These supplements usually blend amino acides such as glutamine and creatine. Though these supplements may help you gain weight more rapidly, you can certainly build mass at your own pace without these things.
Though you may struggle with gaining weight, there is a simple, effective and natural way to do so while staying healthy. You need to consume more calories from healthy foods than your body burns each day. You also need to begin a resistance exercise routine where you are using weights to build muscle mass. You may find that doing those two things with the insight of a nutritionist and direction from a trainer, you are able to gain the weight you want.

By Dr. Eswararamanan VR.

Foods to Gain Weight and Build Muscle

2011-04-07T13:41:00.000-07:00

While many people are concerned about losing weight, there are also people who are looking for ways to gain weight naturally and in a healthy way. Healthy weight gain may help increase energy levels and endurance. It may also help you build muscle and strength. For some people, healthy weight gain may help make them look more attractive. There are certain foods that you can eat to gain weight in a healthy and natural way without building up excess body fat.
When choosing foods for weight gain, avoid eating high-fat and high-sugar foods. Using this type of food to gain weight can lead to increased blood cholesterol. High cholesterol levels have been known to lead to heart disease. Using weight gain supplements as food to gain weight is also not a good idea because such supplements do not build muscle. They also tend to be very expensive.
The best way to gain weight is to eat foods that promote a healthy diet and to also engage in regular strength training to build muscle. Most health professionals recommend that you aim to gain about one pound each week. Slow weight gain is recommended in order to avoid too much body fat. Another point to remember is that the amount of weight you gain will depend on your calorie intake. If being thin runs in your family, you may find it harder to gain weight. Make fats, carbohydrates and protein an important part of your weight gain diet. Fats provide the energy and the vitamins that you need while carbohydrates are the main source of energy that your body needs during exercise. The best sources of carbohydrates are whole grains, fruits and vegetables. Proteins are important for building and repairing muscle, producing hormones, replacing blood cells and boosting your immune system.
Some healthy foods that are higher in calories include bread, cereals, fruits, starchy vegetables, meats, beans and legumes.
1. Foods to gain weight - Cereals
Add whole grain cereals to your diet. Whole grains are a very good source of fiber and nutrients. The USDA recommends that you regularly eat between six and eleven servings of foods from the bread and cereal group.
2. Foods to gain weight - Fruits
Bananas, pineapple, mangos, raisins, dates, watermelon, grapefruit, apples, and peaches. Note that dried fruit have more calories per serving than fresh watery fruits, so use dried fruits or fruit juices as snacks.
3. Foods to gain weight - Vegetables
Eat starchy vegetables more often. Corn, carrots, peas, green beans, broccoli, summer squash.
4. Foods to gain weight - Beans and legumes
Lentils, lima beans, chili beans, bean burritos. These are a good source of carbohydrates and protein.
5. Foods to gain weight - Meats
Chicken, beef andlamb are excellent sources of protein. For red meats, choose leaner cuts. Fish is also an excellent source of protein.
Foods to gain weight - Variety is Key
For a healthy weight gain diet, eat a variety of foods and make sure that you eat regularly. This should be in addition to an exercise program that includes strength training. Consult a dietician or nutritionist who will be able to tell you how many servings you need from each food group. If you are recovering from an illness speak to your doctor about your daily calorie need. To gain weight, you need to start consuming more calories than you're currently taking.

By Katie Johnson.

Gain Weight Fast - 3 Essential Steps to Rapid and Healthy Weight Gain

2011-04-07T13:38:00.000-07:00

"How can I gain weight?" Is this a question you ask yourself much? And if you possessed the knowledge to gain weight fast, then what kind of a difference would this make to your life? How valuable would it be?
Whether it's to boost your confidence, attract the girl of your dreams, or simply the exquisite feeling of being in the best physical condition of your life - these 3 keys to 'muscle & weight gain wizardry' should form the backbone of any plan for rapid and healthy weight gain.
The good news is that you don't need many ways to gain weight. You only need one.
So take the time to incorporate these powerful concepts into your life, and get yourself ready for some seriously rapid weight gain.
1. Eat Plenty
The plain and stark-bleeding-obvious truth is most skinny guys don't eat enough to gain weight. If you possess a hyper-fast metabolism, it's vital you get enough healthy protein, carbohydrates and fats in your system to support your weight gain goals.
And it's not just about how much you eat either. The quality of those calories, and how you distribute your consumption throughout the day, play an equally important part too.
Aim to weed out the empty calories from your diet - the foods that lack any real nutritional value - and plan ahead to fit 5-7 good sized meals inside you each day.
Yes, it may be a little shock to the system, but your appetite will increase as your muscle size grows.
2. Muscle Overload
When you add up the time you actually spend exercising , it still accounts for less than 5% of the total hours in a week.
Therefore what you do IN your workout sessions had better be accurate and right on target if you're going to gain weight fast.
Your aim is to progressively overload your muscles with increasing amounts of weight from one workout session to the next. You see, muscle hypertrophy (= muscle growth) is a direct response to a muscle being exerted beyond it's current threshold. It needs to be given a reason to grow.
So be sure to increase the weights you're using gradually and steadily - whilst still maintaining excellent form and control - and you'll begin to notice a positive difference in muscle size.
3. Recover FULLY Between Workouts
Proper recovery and recuperation, which accounts for the other 95+% of hours in a given week, is the 'missing link' for many in their plans to gain weight and muscle. Simply put, if you head back for another weight training session before your body has fully recovered, you're setting yourself up for failure.
You'll quite literally be stealing away energy your muscles would have used to grow stronger and bigger if you fail to your body enough time to re-energize and fully recharge between workouts.
And the secrets to this - adequate sleep, decent nutrition, and a well-prepared and thought-out weight training program - really aren't rocket science.
All you need do is pay attention to how your body responds to your workout sessions, and make adjustments accordingly. That's all. If you need more rest, then permit yourself to have more rest. That way your immune, nervous, hormonal and muscle systems will be able to deliver the kind of rapid and healthy weight gain results that you're seeking.
Conclusion:
Eat Plenty. Overload your Muscles. Recover Fully Between Workouts. Sounds simple doesn't it?
So take some time to put these points into action, and you may surprise yourself at how simply you gain weight and muscle as well.

By Andy J Wilkinson and Matt Carter.

Best Way to Gain Weight - Find Out How to Gain Muscle Weight Not Fat

2011-03-05T12:36:00.000-08:00

Many people who are fat and obese try desperately to lose weight, while there are others who cannot gain weight no matter what they do. We mostly hear of the plight of overweight people who cannot lose weight and we ignore the people that complain about not being able to gain weight.
There are overweight people who would love to have that problem, but be careful what you ask for you just might get it. Just like overweight people - people who cannot gain weight are just as devastated as people who cannot lose weight. I remember growing up in school and people who were skinny was teased just as much as people who were overweight.
Most people think a metabolic problem is to blame for underweight people not being able to bulk up. A slow metabolism is the main excuse that overweight people use for being heavy. However, according to experts, metabolism does not play a major role, as many people would like to have you believe. The only reason metabolism plays a major role in someone's weight is if there is a medical problem.
Everyone gets the same amount of energy from the foods we eat. No one person can gain less or more energy from eating the same apple.
People who cannot gain weight can trace their problem to not eating the proper amount of food or they are just too active. One reason for this is that most skinny people are energetic. Skinny people tend to be highly active, while overweight people are sedentary. Additionally, if you are a very tall skinny person, you may have to eat just a little more than someone who is shorter than you are.
Therefore, if you are underweight there is hope for you. There are a couple of ways for you to gain weight. You can gain weight by increasing fat, or you can gain weight by increasing muscle. Which do you prefer? I hope gaining muscle sounds more appealing to you.
Here are some tips for you to follow to gain weight the right way, which is muscle gain and not fat gain.
Number one, use free weights and stay away from machine weights. I am not too fond of machine weights because they tend to focus on only one muscle group oppose to multiple muscle groups as free weights do. However, if you prefer machine weights, go right ahead because machine weights are better than no weights.
Number two, control how much reps you do. Since you are trying to gain muscle mass, lifting heavier weights with fewer reps should be your goal. The heavier the weights the more you bulk up. Try to aim for eight to twelve rep sets when you work out. People who are trying to tone up and lose weight should lift lighter weights with more reps.
Number three; make sure you are getting plenty of protein. Protein is what muscles need to help it recuperate after a long weight lifting session in the gym. Watching what you eat is also crucial in gaining muscle mass. Junk food should not be ingested, stay away from anything that is fried, processed or filled with sugar. You can eat plenty of lean meats and vegetables such as chicken breasts, fish, and lean cuts of beef. In addition, try to limit the amount of carbohydrates in your diet.
Following these tips will help you bulk up in no time.

By Finius Flanders.

How to Gain Weight Quickly - Fast Metabolism? Just Skinny? 5 Tips you Must Read

2011-03-05T12:33:00.000-08:00

Gaining weight quickly in today's world is a huge problem for a large amount of people, if you suffer from this problem then you will have no doubt come across many books, magazines and of course supplements which are there to help you overcome this problem. Many people see gaining weight as hard work which is not completely false but with a small amount of time and effort you will be able to gain natural weight and keep hold of it.
As we mentioned earlier gaining weight is a huge problem for many people and a huge percentage of those people are searching for the answer on how to gain weight quickly and most of those peope are baffled by what they should eat. The ideal weight gain diet should be full of calories and protein and should incorporate an exercise routine which will help speed up the process and help you keep the weight you have gained.
When you feel you are ready to start looking into the minefield of weight gaining supplements you will discover that each usually comes with its own diet plan which it suggests you follow, you should really try to fit this diet into your regular life, and also the suggested workout plan that many supplements now come with.
In order for you to gain weight you should be focusing on eating foods high in calorific value, carbs and protein which will all help you to gain weight quickly, but be careful what you choose as some can be dangerous, remember its healthy weight your after. Using supplements will also help a great deal but a golden rule you must remember is they are there to aid your diet plan not replace it.
5 Amazing Weight Gaining Tips:

Find a good diet plan - Its a sad fact that many people just don't eat correctly.Find a healthy diet and write it down, it should include protein which helps to build up muscle and your overal mass.
Eat More Food - On top of choosing the right diet, you simply need to eat more than what you currently do. The reason for this is if you don't, then your body will burn off the calories you are currently taking on which is why you aren't gaining weight. Increase the volume of food intake
Hard & Fast Workout - The usual long and tedious workouts won't help you to gain weight instead you will lose the weight you are gaining. You need to aim for short and tough workouts which will put your muscles under stress and cause them to grow in mass.
Stay Away from Fat - Remember what we said earlier. You need to eat more, and have protein. We did NOT say to eat fat. Fat is bad, and you will just gain FAT if you continually consume it. Fat will help you gain weight, but not good weight. Make sure you still eat a healthy meal.

A Solid Sleep Adds Weight - Sleep helps you gain weight when you put all of these steps together. When you're sick, you get better in your sleep. When you have the necessary nutrients, you also gain weight in your sleep. 8 hours per night is a solid night.

By Michael Style.

Some useful videos to help you gain weight

2011-02-28T10:28:00.000-08:00

Nutrition Tips : How to Put on Weight

Diet Tips : Making a Weight Gain Shake .

Diet & Nutrition : How to Gain Weight

Managing a Healthy Diet : Judging Healthy Portion Sizes

How to Measure Food Calories

2011-02-27T10:38:00.000-08:00

We hear about them everyday: calories. Food has them. We usually eat more of them than are good for us. We want to burn them as rapidly as possible to look our best. But what are they? A calorie is the amount of energy required to raise the temperature of one gram of water (one milliliter) by one degree Celsius. We also use calories to measure the amount of energy we get from the food that we eat.
Different foods contain varying numbers of calories. One gram of protein or carbohydrate has 4 calories. The same amount of fat has 9 calories. To further compound matters, there are empty and nutritional calories. A cup of orange soda has fewer calories than one cup of orange juice, but its calories are empty, they have no real nutritional value.
Calories in food have been scientifically measured. You can determine this for yourself by burning a cashew, for example, underneath a container of 100ml of water. Record the weight of the cashew before (W1) and after (W2) burning. The difference (W1-W2=W3) is the amount of energy expended. Next, record the temperature of the water when the cashew is lit (T1) and again when it has burned out (T2). The amount of the remaining cashew (W3) and the temperature increase (T2-T1=T3) will be equal. Unless you have constant access to a calculator, figuring out the caloric value of foods for yourself is going to be difficult and time consuming.
Fortunately, we don't have to go to this much trouble. By law, the manufacturers of foods are required to place nutrition panels on the packaging to tell you how many calories are in one serving size. You may see caloric values on the menus of some restaurants and fast food stores. Another way is to use the Fat and Calorie Calculator from FoodNetwork.Com. It will tell you the caloric value of foods and how this changes by the way food is prepared.
Let's look at one food item, a chicken drumstick (1 pound, ready-to-cook):
Raw (meat and skin): 70 calories, 36 being from fat.
Roasted: 66 and 27.
Stewed: 69 and 36.
Flour fried: 71 and 36.
Batter fried: 115 and 63.
Raw (meat only): 44 calories, 9 being from fat.
Roasted: 44 and 9.
Stewed: 47 and 18.
Fried: 48 and 18.
Breaded and fried (two pieces from a Fast Food Chain): 430 and 244
You can see three things quite easily. Frying, leaving the skin on, and coating with a batter increases the total number of calories. Chicken from a fast food chain has 6 times the calories of raw chicken consisting of meat and skin. We should, therefore, prepare our foods by baking, roasting or stewing them at home to get the most nutritional calories and the least empty calories.

By Wayne Mcgregor,

How Many Calories I Need to Gain Weight Each Day If I Am Skinny?

2011-02-27T10:33:00.000-08:00

This article is for skinny people who want to gain weight. You will find out how many calories you need to gain weight. You will learn how many calories you need to eat to increase your weight healthily. If you are interested, then certainly read this article.
If you want to gain weight, first what you need to do is you need to find out what is your purpose. You must do this because you need to know how many pounds you need to gain. Think about realistic goals. You cannot gain ten pounds in one week without injury to body structures. If there is someone who promises to gain ten pounds per week, then he lied about the weight gain. It is possible to gain two or three pounds a week. When you gain only two pounds a week, you gain weight naturally and safely. How do I know? I know because I write from my own experience.
Make your choose how many you want to gain. If you want to gain ten pounds a week, then this article is not for you. If you think about your health, you can read further. An example from my experience in the weight gain. When I start thinking about weight gain, my purpose was 35 pounds. It took me seven months to reach my goal. It is not so bad.
Now you have your goal, and you can begin to count how many calories you need to gain weight. Suppose, your goal is to increase your weight about 30 pounds. To increase the weight about two pounds per week, you have to eat about 2800 calories more than you eat normally. This means that you need to count how many calories you eat in one day. You do not need to change what you eat. Count the calories of what you eat normally.
If you eat per day 1700 calories, then you need to add from 300 to 500 calories each day. Suppose, you choose to add 400 calories. In one day you need to eat 2100 calories. If you eat that for a week, then your calorie increase would be about 2800 calories more than usual. In this way you gain your weight about two pounds a week. Remember, increase the number of calories by only 300 to 500 calories a day. This number of calories is safe and healthy. Do not try to gain weight by diet which increase the intake of calories for 2500 calories per day. It will be unsafe.

By Armando Jonhill.

Weight Gain Products - The Only "Surprise" Product You'll Ever Need to Gain Weight Fast!

2011-02-27T10:28:00.000-08:00

If you're out in the big wide internet world searching for weight gain products, your problem is painfully clear. You are struggling to put on weight, no matter what you do. No matter how much you eat or how much you train you can't seem to put on even a pound of weight or muscle.
Some would call you "lucky" for not being able to put on weight but of course you and I know the burden of being unable to put on weight when it is the only thing you want to do!
In this article, I will address the best and the worst weight gain products - My goal is that by the end of this piece, you can start gaining weight (and I mean quality weight, not fat!) starting TODAY. As far-fetched as that sounds, if you start doing the right things now, you absolutely can be on your way to a bigger you starting from now.
I think you'll discover some surprises along the way and with that said let me start by squashing the one type of many weight gain products I assume you were searching for - Weight Gainer Supplements!
Let me make it simple - Avoid Weight Gain supplements like the plague!
Why, you ask? Again, this has a simple answer too.
Compare the cost with the ingredients of weight gainer supplements and you'll come round to my way of thinking. In fact, let's compare now..
How much is a tub of weight gainer? Let's be conservative and call it $50
What is in a tub of weight gainer? The first ingredient is usually protein, which, fair enough will put weight on you. However, what else is in there? Second (and many times first) on the list is almost always a type of sugar!
If you see anything like dextrose, sugar, sucrose, maltodextrin etc you should know that = cheap, low quality ingredients.
Don't get me wrong, if you want to take this shake after a workout, these ingredients are beneficial but any time after that and you're honestly going to be taking a train to fatville!
This makes weight gainer supplements one of the WORST weight gain products you can buy...not to mention the fact that it is a recurring investment. You need to buy a tub every month!
Not to worry, here's the perfect solution - Make your own! So much cheaper and you can control the quality of the ingredients that go into your muscle building shake which means you are putting quality ingredients into your body..which in turn also means you get a better quality body on the outside too! It's a win-win!
What can you put into a home-made gainer shake? Anything you like for your requirements! Below are some examples.
Milk
Porridge
Whey Protein (this is one of only very few supplements I do recommend. Cheap too)
Natural Peanut Butter
Seeds (linseed/flaxseed/hemp seed)
Fruits etc
Seriously, this is a much cheaper and healthier way to make your own weight gain product. However, even this will do you no good if you are not doing all of the other important things in your life to gain weight. It's not always your fault - You may not be aware of some mistakes you're making that are stopping you from gaining the weight you desire. And here's a solution to THAT problem.
Get yourself a complete weight gaining program!
You may not have heard of these before but if you pick up a good one, you'll find they contain every single thing you need to start putting on weight from workouts, diet plans, theory, nutrition advice, exercise database etc.
This is the only guaranteed, fool-proof way of putting on quality weight and is the most quality of the weight gain products out there.
Not only that, it is a one-off investment! You purchase once and you are set up for lifetime results - No more wasting money on a monthly basis on supplements!
Of course, the challenge is finding a good one and I decided to take on that challenge but after sieving through a lot of "crap" (pardon my lack of a better term!), I have finally found two that were tremendous value and that if the advice was followed, you could start gaining weight today!

By Altug Kop.

Gain Weight and Muscle - A 4-Day Strength Training Routine That Will Help You Gain Weight and Muscle

2011-02-27T10:22:00.000-08:00

With the popularity of full body weight lifting routines for beginners and body part split plans for more advanced bodybuilders, the time-tested upper body / lower body regimen often gets neglected as a method to gain weight and muscle. This is unfortunate because lifters of all backgrounds and experience levels have long used this kind of routine to add massive amounts of strength and muscle mass. Here is one variation of this effective plan that will help you gain weight and muscle.
Like many good training plans, this one focuses on gaining strength in the squat, bench press, deadlift, overhead press, and a few other compound movements. Each day has a primary lift followed by several of the most important auxiliary lifts. Go through this rotation once per week on a Monday, Wednesday, Friday, Saturday schedule. If these days do not work well, just make sure you do not have more than two days of training in a row, and that you have an off day between Bench Press and Deadlift days.
Lower Body 1 - Squat
Squat - Use a strong, medium-width stance.
Dumbbell Split Squat - place one foot on a bench behind you, and squat down with the other leg while holding dumbbells to your sides.
Weighted Sit-ups - Keep the weight behind your head.
Calves - Pick one calf exercise, and stick with it for this day.
-Tip- Gain weight and muscle with the squat: The best way to squat for building muscle is the method that allows you to use the most weight (while still getting a good range of motion). At the start of the movement, push your hips BACK, and THEN sit down into the hole. Keep your lower and upper back tight, and explode back to the standing position once you get low enough.
Upper Body 1 - Bench Press
Bench Press - Use your strongest medium or wide grip, an arch in your back, and a full range of motion.
Seated Dumbbell Overhead Press - Use a moderate weight and a range of motion from your ears to lockout.
Decline EZ bar extensions - Use only a moderate decline. Lower the weight over your eyes while keeping your elbows in.
Pullups - Pick one variation, and stick with it for this day.
Chest-Supported Row - To keep your lower back out of the movement, use any apparatus that lets you row with your chest against a pad.
Curls - Pick one variation, and stick with it for this day.
Lower Body 2 - Deadlift
Deadlift - Use a narrow stance and an over-under grip. Do not use straps for your heaviest set.
Leg Press - Place your feet as high and wide as possible without hurting your hips.
Calves - Pick a different calf exercise from the first lower body day.
Standing Cable Abs - Using a rope attachment, brace your back against the cable attachment and crunch away.
-Tip- Gain weight and muscle with the deadlift: The best way to deadlift the most weight is to do a somewhat similar motion to the squat. Get into position so that your shoulders are over the bar, and your shins are close. Keeping your back tight, pull the weight BACK and UP, and drive your hips FORWARD.
Upper Body 2 - Military Press
Military Press - Use a medium stance and minimal hip or leg drive. Make sure your shoulders are doing most of the work.
Dips - Use a medium grip that taxes your chest and triceps. Dip at least low enough so that your upper arms are parallel to the floor.
Cable Pressdowns - Use a bar attachment and a slight swaying motion to help. Add weight to the stack if necessary.
Barbell Row - Use a medium-width grip and straps for your heavy sets. Use a little bit of cheating in the motion to help you lift more weight.
Pullups - Pick a different variation from your first upper body day.
Curls - Pick a different variation from your first upper body day.
Sets and Reps - Minimal Volume, Maximal Intensity
If you follow what the biggest guys in the gym are doing, you will notice that they often focus on performing a few, very hard sets of a few heavy exercises. To best gain weight and muscle, you will perform two main sets per exercise. After doing whatever warm-ups you need to get your body ready for heavy weights, do one set of 4-6 reps and one set of 10-12 reps (in that order). The first set will be your main "strength-builder," while the following, somewhat lighter set will further tax your muscles and stimulate growth. For some exercises, such as dumbbell overhead press, sit-ups, and extensions, you will need to up the rep ranges a bit for joint safety and consistent progression.
Making Progress - Increasing Your Weight and Reps
No matter what the bodybuilding "gurus" continue to write about drop sets, super sets, or whatever fancy techniques are in vogue, the only way to make long term progress and gains huge amounts of muscle mass is to get much stronger on all of your key exercises. You should strive to add more weight and / or more reps for every exercise, every training session. Keep a log of your exercises, weights, sets, and reps, so you always know what you must do to surpass your previous records.
Eating for Massive Gains
No matter how hard you push yourself in the gym, you will not gain weight and muscle mass if your diet is not up to par. Make sure you are putting your body in a caloric surplus all day, and that 30-40 percent of your calories of coming from sources of complete protein such as beef, poultry, fish, eggs, and dairy. You will need to work just as hard in the kitchen as in the gym.
Sticking with the Plan for the Long Haul
Whether you are just starting out lifting weights, or you are changing your current program, stick with this plan for several months before even thinking about switching things up. Following the teachings of so-called "experts" and switching up your workout routine every few weeks to "keep your body guessing" will leave you with no progress and a lot of wasted time and energy. As long as you are eating enough to gain 3-4 pounds per month, you will almost certainly be gaining strength on your lifts and adding some serious muscle mass.

By David P. Adams.

Important Gaining Weight Diet Tips You Must Know to Add the Most Weight to Your Skinny Body Frame

2011-02-17T03:32:00.000-08:00

How do you gain weight? This is an unorthodox question considering the fact that we live in a society obsessed with weight loss.
Many people feel they're underweight and want to learn how to gain weight in a healthy manner. Some of the things that can cause you to be underweight are eating disorders, chronic diseases, fast metabolism, and family genetics.
Although being overweight can cause severe injury, being too thin can cause some extreme risk factors as well. If you're too skinny it can increase your risk of dying from diseases like heart failure.
Fortunately, if you follow a solid weight gaining diet you can pack on the pounds you want. Your gaining weight diet shouldn't involve eating any junk or greasy foods. You need to increase your calorie intake to gain weight, and those calories should come from healthy fats that are good for you.
Some healthy fats you should include in your gaining weight diet include tuna, walnuts, and salmon, which are all omega-3 fatty essential fatty acids. You should also include fish, poultry, lean meats, legumes, and nuts, which are all good sources of protein.
When you're eating to gain weight you should eat five or six smaller portioned meals each day, instead of three larger meals. Also, you can include protein powders and nutritional supplement drinks in your gaining weight diet. You can add these in your diet as snacks for in between your meals.
Exercise is also important if you want to gain weight in a healthy manner, and you should definitely compliment your diet with it. Strength training is great to increase your muscle and make you bigger.
Don't focus on aerobic exercises like running, cycling, and swimming. These exercises are better losing weight, not gaining it.
Follow your gaining weight diet and be patient. You won't gain the weight you want overnight, but give it some time and you will

If you want to transform your body into an attractive, ripped physique, then you need to start training the right way.

By David Dowdell.

Tips For the Thin - Gain Weight by Exercising

2011-02-17T03:24:00.000-08:00

If you are naturally thin, gaining weight can be as hard as losing it. Weight gain can be a slow process that requires some patience. However, it can be achieved by eating and exercising properly. Here's a look at how you can gain weight by exercising.
RESISTANCE TRAINING
Resistance training is any exercise that causes your muscles to contract against an external resistance. You can expect an increase in strength, tone, mass and or endurance with these types of exercises. The external resistance can be dumbbells, your own body weight, bottles of water or any type of object that causes your muscles to contract.
There are various styles of resistance exercises:

olympic lifting is where the athletes lift the weight over their head like you see when watching the olympics.
power lifting is a competition where athletes perform the squat, dead lift and bench press.
weight lifting is a sport where athletes lift heavy weights.

Because you want to gain weight by exercising, we will focus on weight lifting. Lifting weights will get you bigger, stronger, more toned and increase your muscular endurance.
WEIGHT LIFTING
Fortunately, gaining weight isn't much different for males and females. Weight gain is essentially the same for both sexes. Some women get the impression that if they lift weights, it will make them look masculine. Rest assured, this will not happen. We simply don't posses the hormone levels (mostly testosterone) that will allow us to become huge muscular creatures. The bodybuilder women that we see with the enormous muscles did not get like that overnight and besides, they're always using some type of steroid to look that way.
When you begin your exercises, you'll want to focus on free weights that don't require any machinery to target your large muscle groups. Examples of free weights are dumbbells, barbells and wearable weights. Free weights stimulate the maximum number of muscle fibers by putting stress on your muscles. When you want to gain weight by exercising, the best exercises to do are free weight exercises like squats, walking lunges, push ups, bench presses and crunches. Although they don't need any machinery, these exercises are best done under supervision.
When you exercise to gain weight, remember that this alone wont pack on pounds. You will need to combine this with a healthy, balanced diet. When you know the right foods to eat and the right type of exercises to do, you can obtain the shapely, feminine curves that you've always wanted!

By Suzanna Du.

Healthy Ideas For Valentine's Food

2011-02-14T05:45:00.000-08:00

In the past, whenever it's Valentine's Day, everybody seems to have a sweet tooth. Chocolates coming from lovers are a common thing, and all people enjoy eating them. Nowadays, people are more health conscious and keep their bodies in check during the holidays. That's why if you can't help indulging on sweets this Valentine's Day, then make room for some healthy Valentine's food to offset the gained weight.
It's really not that hard to include some healthy add-ons to the Valentine's meal you have prepared for your loved ones. If you follow some of these tips, I bet they really wouldn't mind the change at all. Whether it's just between you and your sweetie, with the family, or a Valentine's party, you can employ some innovative cooking sense to make a leaner meal.
Starting off, while the Valentine's food is baking in the oven, you can present some healthy snacks that everyone can enjoy eating. Most of the time, these snacks are cookies or candies, but for a change, how about serving a tray full of veggies and fruit? The vegetables can be topped with your favorite cream cheese for good flavor, or some Ranch dressing. Fruits can be accompanied also by flavored fruit dips or yogurt flavors like strawberry and peach, which works quite the same.
If you're serving chicken as a Valentine's food appetizer, instead of the usual chicken wings, you can opt in with some breaded chicken chucks. It's basically the same chicken, but the difference is the calories saved when you're using boneless and skinless chicken breasts rolled in batter. To increase your metabolism even more, how about serving the chicken chunks with some hot sauce? The heat will definitely up your appetite as well as increase your metabolic rate, essential in keeping slim.
For salads, there's a good alternative for croutons and that's to use cubed pieces of wheat bread for more fiber. Wash them with a little butter before baking them in the oven. You'll be amazed at how wheat bread can still add a little crunch to the salad even though with less fat than your regular croutons. And for more advanced tactics, try adding a sprinkle of shelled sunflower seeds into the mix. That would definitely make the salad crunch even more.
Vegetable haters are the worst, but you can trick them into eating some healthy Valentine's food by hiding the vegetables in tasty soups. Valentine's Day calls for a simple serving of vegetable, chicken noodle or tomato soup. Just remember though that you should pattern the soup type to the meal you'll be serving. Anyways, the point is that other than being a healthy vegetable hider, soups will fill you up quickly without much eating on your part.
The Valentine's food main course is the hardest part because it's really difficult to eat healthy when there's a holiday festivity going on. This doesn't exclude Valentine's Day because it's real hard to monitor everything when you're too busy enjoying yourself. However, if you stick with lean cuts of meat from beef, pork or chicken, I guess you'll do very fine. As an alternative, you can also use seafood in preparing the main meal of the day, depending on what you think would be most enjoyable to eat.
Healthy Valentine's food means healthy ingredients and that mostly mean low-fat alternatives. If your recipe calls for heavy cream, sacrifice a bit of taste by going for some light cream. Try avoiding using much salt on the recipes and just add a little bit of seasoning to highlight the flavor of the meal.
Food for Valentine's Day can be very healthy too. All it takes is a little know-how of alternatives and of course, a bit of knowledge in preparing them. Besides, if you love someone, you would want to make sure he or she lives long enough for you to celebrate more Valentine's Days together. And that reason certainly calls for good health food to eat even in this sweet holiday.

By Letty Velasco.

How to Quit Smoking...And Gaining Weight

2011-02-10T14:04:00.000-08:00

Not everyone gains weight when they stop smoking, but the average weight gain is about 10 pounds. Weight gain is more likely when someone has smoked for 10 to 20 years or smokes a pack or more a day. Water retention may cause a deceptive weight gain of up to 5 pounds in the week after quitting smoking, but this is not a real weight gain, and your body will go back to normal.
Even if you do gain weight when you quit smoking, the health risks of smoking are far greater...you would have to gain over 150 pounds to make your health risks as high as when you smoked.
The most important components of preventing weight gain when you quit smoking are:
1. Physical activity

To prevent weight gain at this time, you need to become more physically active. Beginning to increase your physical activity before you quit smoking may remind you how much smoking slows you down, when you have trouble breathing or start to cough during exercise.
Becoming physically active will not only help you control your weight, but will also give you more energy, improve your health, take your mind off smoking, and help relieve the stress and moodiness that may occur as a result of withdrawal from nicotine.
Try to do at least 30 minutes of physical activities on most days, even if it is in a few shorter increments. Physical activity does not have to be planned exercise; it may include taking the stairs, mowing the lawn, or playing with children.

2. Healthy eating

Improving your eating habits gradually can help prevent weight gain, as well as help you feel better as you quit smoking. But changing too much too quickly can increase the stress you feel as you try to quit smoking. Eating a variety of foods each day is a good start, and eating regularly so you never get too hungry.
To prevent extra snacking as a result of quitting smoking, do not try to quit smoking during a stressful period. This can cause extra stress that can lead to extra snacking, especially over the holidays when more food is around, or relapsing back into smoking to cope with the stress.

3. Managing cravings

Once you stop smoking, it is important to learn how to reduce your cravings for both cigarettes and food. A craving only lasts about 5 minutes. If you can distract yourself for 5 minutes, the craving will usually pass.
Replace smoking with other activities that occupy your hands and your mouth. Snack on fruit or chewing gum to satisfy any sweet cravings. Keep your hands busy with doodling, crossword puzzles, knitting, or twirling a straw, pen, or pencil.
Drink less caffeine; although you may think it will make you feel better, caffeine can worsen the jittery nervous feeling that may accompany nicotine withdrawal.
Get enough sleep; when you are tired, you are more likely to crave cigarettes and food.
Remember H.A.L.T.- never let yourself get too Hungry, Angry, Lonely or Tired.
Reduce tension by meditating, taking a walk or a bath, or taking deep breaths. Find something that will replace smoking as a way to relax and do it consistently.
Get support and encouragement; talk to a friend when you get the urge to smoke; talk about something other than smoking.
Make a list of when and where you are most tempted to smoke, and list healthy activities you can substitute when you have the urge. Try not to do things that tempt you to smoke, such as drinking or socializing in a bar, or tempt you to eat when you're not hungry, such as bringing a bag of chips in front of the television.
If you are struggling or anxious about trying to quit smoking, talk to your doctor about nicotine replacement such as nicotine gum or a nicotine patch. These can help prevent a relapse, and nicotine gum has been shown to reduce weight gain.

4. Positive attitude

As you focus on quitting smoking and healing your body, your exercise and eating goals will become easier. When you quit smoking, you can breathe and get around more easily, and nutritious foods such as fruits and vegetables taste better when you are not smoking.
Try to stay positive, and try not to panic about modest weight gain; if you do gain weight, your healthy habits will help you lose the weight once your body gets back to normal. If you need more guidance, talk to your doctor or dietitian.
Be confident that you are making a healthy choice! Your whole body will thank you!

By Jessica Setnick.

How to Gain Weight and Muscle the Easy Way

2011-02-05T11:50:00.000-08:00

You are here to learn how to gain weight and muscle and you want to most likely do it pretty fast. While it is not something that can be done over night, it can be done fairly easily if you stick to a simple plan. Many people try all sorts of "high-tech", expensive supplements that don't work, but it is usually the simple stuff that leads you to the Promised Land. Here is what you need to know.
There is no single text book on how to gain weight and muscle for every human being out there. Each guy is different and they will react differently to different supplements and workouts. What seems to work for just about everybody are the simple yet effect tools and supplements that always get the job done and set the building block to do whatever you want with the new body you get. Most people tend to forget this. No matter what it is in life, if you tend to stick with the basics and build from there, you will go a long way. Learning how to gain weight and muscle does not have to be rocket science.
This same exact phrase work perfectly when you want to learn how to gain weight and muscle mass. When we talk about basics we are talking about free weights to gain weight and muscle. We are all familiar with them (or at least I hope we all are, including you!). They are the foundation for gaining the healthy pounds you desire. When it comes to free weights there are two main exercises that blow all over the others away when it comes to making the building blocks for a great looking body while putting on those pounds of muscles. The two main exercises happen to be dead lifts and squats. Not one or the other, but both of them. You really do need both in order to gain weight and good muscle at the same time.
You have probably heard this many times over the years and most likely have tried them out in the past. Most people end up quitting them, though, which is a bad mistake. If you truly want to know how to gain weight and muscle it basically starts with dead lifts and squats. They are simply amazing at putting on the pounds the fastest, as well as giving you the foundation with which to build lean muscles.
If you want to know how to gain weight and muscle at the same time, then you will also have to perfect your form and posture when using your free weights. This is an absolute must. Not just because it will keep you from getting seriously injured, but because great form helps your body grow muscles twice as fast as if you just jerked the weights around like a lot of people do. Taking the time to perfect your form will do wonders for yoru physical presence and you will notice the difference no time if you keep at it. People still wonder how to gain weight and muscle because they just aren't taking the time to get the good form and posture down pat.
These are just a few of the simple things you can do that will work wonders toward reaching your goals. If you still need to know how to gain weight and muscle, follow the basics for a quick start and the rest tends to come with time.

By Adam Woodham.

Fruits and Their Benefits

2011-02-05T11:42:00.000-08:00

To maintain a healthy life style, one should consume fruits in abundance. It help in gaining a lot of energy and, at the same time, help in controlling weight. One should begin the day by eating fruits as they consist of many vital nutrients which are extremely important for our body.
Fruits, similar to vegetables, are rich in minerals, enzymes and vitamins. It can be digested easily and are also very good for the blood and digestive system. It have important alkaline properties, contain less quantity of proteins and fats and have high content of water.
It is a well known fact that water forms an integral part of our body. Fruits have nearly 80% of water. Therefore, if a person is not able to drink the required amount of water then he/she can compensate it by eating fruits.
Regular consumption of fruits can help you in getting rid of abdominal cramps, diarrhea and constipation. By eating fruits, one can control their bowel movements and lower their cholesterol at the same time. Problems pertaining to heart can also be prevented by proper intake of fruits.
It is actually observed that a person who does not eat fruits daily tends to have a weaker brain as compared to those who eat fruits on a daily basis. Researchers say that eating adequate quantity of fruits every day helps to sharpen the brain.
Apart from fresh fruits, dry fruits like almonds, cashew nut, raisins, etc. are equally healthy for our body. One should try not to cook fruits as they have a tendency to lose vital nutrients like salt, carbohydrates, etc. Hence, fruits should only be eaten in raw or ripe form.
The purest form of food found on earth are fruits. Eating fruits regularly can help you in preventing many kinds of health problems. One should try and consume when fruit is ripe or raw. Fruits, when cooked, lose the vitamins and other important nutrients. Therefore, one should avoid cooking fruits.
Fruits should be a part of our everyday diet as they are beneficial for our health in many ways. It not only helps in strengthening your memory but also prevents from other health problems and also provides the necessary amount of water to the body. So, one should form a habit of eating fruits every day.

By Paul Kibb.