Weight Gain for Women
Wanting to gain weight and sexy curves in the right places? Forget all you hear about women, weight lifting, and “bulking up”, etc. The truth is that gaining weight for women isn’t that different to men. When it comes to putting on weight you will need to select a plan that is based on your natural body shape. The reason is that your body tends to put on weight first in places that come most natural. Hence if you want to gain weight all over (as opposed to only on your waist) then your weight gain program will need to reflect this.
It’s important to also realize that it’s difficult to identify your body shape when you are underweight. As a result, you might need to adjust your weight gain plan as you start to fill out and your shape becomes more noticeable. However, there are three generic body shapes all women should be mindful of…
The Apple Body Shape
The “apple” body shape is characterized by a wide torso and large abdomen. Men who have an apple body shape are said to have a “beer belly”, a “pot belly”, or “love handles”. Women who have an apple body shape tend to put on weight in the face, neck, chest and waist. Due to genetics you are more likely to be gaining weight on your upper body but having skinny legs. In order to gain a nice shape you will need the right exercise and diet.
The Pear Body Shape
The body is classified as pear-shaped if the waist-to-hip ratio, i.e., the size of the waist divided by the size of the hips, is 0.80 or lower. If the ratio is higher than 0.80, the body is classified as apple-shaped. Women who have a pear body shape tend to put on weight on the hips and thighs and not the upper body. In order to gain sexy curves you will need the right weight gain diet plan, which is very important, but you really need to focus on certain workout routines to target the problem areas.
The Proportionate Body Shape
Idealized by many women. The good news is that you will gain weight all over. Both exercise and diet is the key.
The Truth About Women and Weight Lifting
Whenever I suggest to women clients about using weights I usually get a lot of push back. I would like to use this article to correct myths and share some truths.
1. Weightlifting does burn calories. If it burns calories for men it works the same for the female population. To really gain quality lean muscle mass you need to pay strict attention to your diet to compensate for the effort you are making in the gym and to help repair and rebuild muscle tissue!
2. You will not look more like a man, unless you are taking steroids. Men and women were born with different hormones. Not every man who works out with weights looks like Arnold either. Therefore any muscle gain you get as a result of diet and training will only serve to accentuate the feminine shape you already have. You will look sexy and feel better about yourself!
3. If you lift weights while on a weight gain diet you will not look fat. In reality you will be performing fat burning in the gym while building muscle. Reduce the fat around a tight, toned muscle and other will notice.
Weights can help you achieve the sexy body and be prettier than ever before. Why is that? Because with weight you not only burn calories but you target parts of your body that you may want to tighten and develop.
For example you may have hit a wall on development in the buns area with the stair climber, but lunges with dumb bells may give that little extra target that you desire.
Lifting weights can also help to build confidence. I recommend machines for beginners. If you are a beginner then you may start at the machines. It helps build some strength and range of motion to move the weight. But there is something positive in confidence when you can move from machines to free weights. Also movements with weights are not restricted so you can really target those muscle groups.
Exactly what does it take to achieve good results? Well, it takes a real dedication to your diet and workout program. You would be required to exercise at least 4 or 5 times each week. And more importantly, it takes a real WANTING to see that new lean and toned body in the mirror.
Weight Gain for Men
Wanting to gain weight and some serious lean muscle mass? Here are some useful tips on how to gain weight quickly for men who are “too skinny” and are struggling to put on extra pounds. As always, there are many people that put on weight very easily and naturally, and desire to get rid of it. On the other side of the scale, skinny guys can find it extremely challenging to gain weight in order to enhance their physical appearance.
It is always good to understand the basics behind natural and healthy weight gain. This is how a person can discover more on how to gain weight in a healthy and quick way. Before tackling this issue, let’s look at the reasons why thin and scrawny guys fail to gain weight successfully. Poor diet, poor motivation and no proper workout routine are some of the primary reasons for thin people not being able to gain weight quickly.
Some men are quick to blame “poor genetics” for their lack of progress, when in reality they just aren’t trying hard enough to gain weight. Gaining weight is in a lot of ways tougher then losing weight so you want to make sure you tick all the correct boxes.
Below are some of the easy-to-follow tips on how to gain weight quickly for men:
Eat Big – A person should make it a habit to eat more than their daily caloric and energy needs. A person should also find out what their BMR (Basal Metabolic Rate) is. The BMR is a measurement that calculates how many calories get burned daily, and should be used to calculate calorie maintanence requirements for weight gain purposes. You should also begin planning a weight gain diet plan to increase weekly consumption by 3,500 calories in order to achieve weight gain of one to two pounds within a week. The plan should be to consume lots of protein based foods like chicken, fish and beef regularly. Milk is also one of the best sources of protein. A person should balance his meals with a consumption of nuts and vegetables.
Weight Gain Foods – One of the keys to successfully gaining weight is to consume the right types of weight gaining foods. Eating food like chips, fast food and junk food will make a person gain weight fast but its an unhealthy way to pack on pounds and a person can expect to gain mostly fat instead of bulking up if he or she eats this type of food on a regular basis. Don’t get me wrong, there is no problem with having cheat meals to reward the efforts you are making in the gym and the discipline you have to your weight gain diet, but a diet which consists of healthy nutritious foods should form the foundation of your diet.
Lift Big – A person following a weight gain program for men needs to turn the extra calories being consumed on a weight gain diet so that he doesn’t end up being overweight. A person should engage in a progressive weight training program at least three times every week, with the aim of increasing the weight every few weeks to stimulate growth.
Weight gain – an easy and slow process
People around the world face many difficulties losing weight but there is a fraction that needs to gain weight, to look smart and attractive. For a perfectly toned body one must always have his/her weight under control.
The important thing to notice while increasing weight is the intake of calories, vitamins and other dietary supplements. It is known to most that overeating leads to weight gain, this process may not work with everyone because this may even lead to indigestion, other health problems and even a loss in your current weight.
If the total intake of calories is increased in a linear fashion the results are positive and when this is followed for some time it results in weight gain. If however the total calories in your diet are increased exponentially the results may be negative. Making a diet chart that clearly defines the calorie intake per day will be of much help in this regard.
There are certain weight gain powders available in the market. The method of their consumption varies. The function of these weight gain powders is to increase the intake capacity of food products thereby gaining mass and simultaneously the weight. Protein plays a important role in weight gaining, this protein is commonly found in the products like milk, eggs, meats, almonds, sesame etc.
Source: http://how-to-put-on-weight.yourhealthorbit.com/weight-gain-%E2%80%93-an-easy-and-steady-process/
Source: http://how-to-put-on-weight.yourhealthorbit.com/weight-gain-%E2%80%93-an-easy-and-steady-process/
Getting your dream body wasn’t that easy ever!
You look thin and what to gain weight? Well, it is lot more complicated than it seems to be. You can’t just eat everything that comes your way and gain weight. There are several Dos and Don’ts of gaining body weight. Let’s have a look at the most efficient Dos and Don’ts that can let you gain body weight as soon as possible.
First of all you must know that whether your dietary plans is right for you or not. To gain weight, the basic formula is to consume more calories than you consume normally. So, start consuming more calories than you burn. Approximate daily caloric requirement of a healthy male (one who performs light activity) is 2200, where a healthy female consumes as much as 900 calories. You must consume around 1000 extra calories per day to gain less than half a kilo a week. For this, you must eat at least five meals per day. Although, actual caloric requirement varies from one person to another, depending on their height, weight, activity level and their body’s metabolic rate, the amount of extra calories can be taken 1000 for all (for a start).
Eat Healthy food - Eat milk products and non-vegetable foods. Eat eggs over vegetables as a meal. Consume high protein content foods items and foods with high starch content, such as potatoes, rice and tapioca.
Consume Protein -Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain come from carbohydrates and fats, do not replace them with protein. You should consume at least 1 gram of quality protein per pound of body weight.
Add more snacks to your meal – Cheese sticks, milk shakes, muffins, dried fruits, yoghurt are the food items which are full of protein. So, rather than munching on junk food try to eat these snacks as much as you can per day. Nuts are the best snacks to increase body weight. So, you better add nuts to your daily diet.
Drink healthy beverages – Avoid soft drinks! These aren’t thing that will help you. All these can do to your body is to make it look ugly. Rather drink those beverages that supply nutrients and calories, such as milk, fresh fruit juices and energy drinks.
Do exercises – Since there is so much that you eat while you try your to gain weight, you must start working out. There are two reasons why you should work out- first is the fact that you probably don’t want a bulge at your stomach and the second one is that after weight gain, you probably want to look toned. So, you better work out!
Follow weight exercises – There are hundreds of websites that one can get started with. But on which ones should you focus more? Try to focus on muscles exercises, which don’t require machinery stuff. All you need to do is to work out on dumbbell exercises. It may also involve free weights which put most of the stress on muscles and stimulate the maximum number of muscle fibers. Exercises like squats, dead lifts, bench presses, barbell rows, and bar dips are the best ones.
Creatine – Creatine supplements can provide you with enough energy to put on weight. It is also known as a magic pill. It has magical results. But don’t consume it without doctor’s permission.
Be regular – Gaining weight isn’t anything that can be expected over the night. It takes times. So, keep doing what is suggested, stay positive and never lose hope. Maintain a proper scheduling and be patient as weight gaining procedure may take few months.
Other helpful tips -
1. Drink at least 2 glasses of milk per day.
2. Prefer milk over tea
3. Eat at least six bananas daily or drink banana milkshake
4. Avoid junk food
5. Drink enough fruit juices
6. Maintain records of calories consumption and the number of calories burnt
7. Add starchy foods like potato, sweet potato, corn to your diet plan.
8. Include fish, meat and legumes in your meal and have eggs for breakfast
9. Eat a lot of fruits
10.Sleep well at night and at the right time
11.Avoid overnight studies and work
12.Try to practice Yoga
How to Gain Weight Fast Even If You've Failed
You: I am underweight and I really want to gain more weight… How do I put on mass?
Scientifically, it’s an easy process. You simply need to consume more calories than you burn. If you do that, you will gain weight. Right? That’s what they all say…
You: But I’m already eating a lot!
Don’t worry, I believe you. It is not this simple. Our current obesity epidemic has spurred a new breed of researchers who have made a significant discovery which really should have been obvious all along: Our bodies are not that simple. It Is Not Your Fault.
Hormones and other factors (Testosterone, Human Growth Hormone, Insulin) regulate not only how much you eat but how your body digests what you eat. Of course you’re “not eating enough,” but you only have to eat so much food because you’re out of luck in the hormone/chemical/other department. Your body might not be at its best. It’s science. Now answer this question: Would you rather eat 10,000 calories a day or change your body to be an Alpha Male?
I’m not offering you a miracle pill. There are none, but there are certain supplements which can help. With that said, diet and exercise are important. If you’re not dedicated, leave now. I’m just suggesting we level the playing field. Why fight an uphill battle? It’s simply not fair that so many people are born jacked and others can never seem to bulk up no matter how hard they try… unless, of course, they outsmart the game…
It’s important that I say this upfront because the rest of this guide is going to cover basic diet and workout information for bulking up
Basic Diet
Like many things, packing on mass is easier said than done. If you don’t already know how many calories you need to be consuming daily to gain weight (roughly 20x your own body weight in calories daily), figure out your minimum caloric intake using my calorie calculator and then eat a lot more than that. If you eat an extra 500 calories a day (one small mass gainer shake) you’ll gain a pound of mass every week assuming you’ve got your metabolism in check (see above).
So I should go to McDonalds once a day – got it.
NO! The truth, of course, is that you can gain weight on a fast/junk food diet (and as proven in a recent movie – you can lose weight on a twinkie/mcdonalds diet). It all comes down to calories. But if your health (and fat/lean muscle ratio) matters to you at all, choose nutrient-dense foods instead of junk foods. Nutrient-dense and calorie/energy-dense foods include legumes, nuts, seeds, olives, dairy, meats, seafood, and poultry.
So I eat chicken, cheese, bacon, peanut-butter sandwiches with glasses of whole milk.
No; with gallons of whole milk. Now you’re getting it. If you’re a real nutrition geek, try to keep a diet of 40% carbs, 30% fat, and 30% protein.
It’ll help to increase your meal frequency to six times daily. If you get two or three of those meals from mass gainer shakes (which you can make inexpensively with our mass gainer shake recipes – or buy pre-made in the form of mass gainers) it’s really not any more difficult to stomach/get down six meals a day, nor is it tough to fit them into your schedule.
Increasing your meal frequency will also help regulate and normalize the flow of nutrients into your body. You don’t want to be on a three 1000-calorie meal daily diet – you’ll be getting three sugar crashes a day and, most importantly, you’ll go catabolic – storing more fat and losing muscle mass.
If you pursue your weight gain goal systematically, and plan your meals in advance, I guarantee you’ll gain weight. Remember: no matter how many times you’ve failed before, you know how to do it right this time. It’s impossible to not gain weight if you ingest more calories than you burn, and it’s simple with mass gainer shakes assume you’re taking supplements to make it possible.
Using Mass Gainers to Gain Weight Fast
You don’t have to use mass gainers/weight gain supplements to gain mass. They work incredibly well but if you’re strapped for cash keep in mind that the primary purpose of weight gainers is to make companies money. I recommend you focus primarily on building an all-around weight gain diet from a variety of foods, and only then add a mass gainer.
With that said – whether you make them yourself or buy them – use mass gainers. They’re a life saver.
What About Exercise?
99% of weight gain is achieved in the kitchen and in the lab. Make your body a machine, and then eat, eat, and eat more. Low-rep weight training, however, can help increase weight gains (partly by boosting testosterone and those other all-important factors). And, perhaps more importantly, exercise can help ensure that you gain muscle instead of fat (and, of course, you get stronger, which is great).
Your workout should primarily be composed of large, old-school, compound exercises, such as squats, dead lifts, and bench presses. Work within a range of 4-12 reps. Anything more serves to improve endurance, and anything less is pretty much just stupid to do regularly.
One of the most under-recognized issues regarding gaining weight fast is that – when it comes to working out – more is rarely better. Keep your workouts shorter than an hour to prevent cortisol spikes (see – it’s really all just about the hormones) and don’t do those big compound exercises more than two or three times (at the absolute most) a week.
Then immediately get out of the gym and eat something. More food is always better.
Source: http://how2gainweightfast.org/
How Do I Gain Weight?
To gain weight, you need to consume more calories every day than you burn with physical activity. You can also gain weight by increasing the size of your muscles. Start with a calorie calculator to determine the number of calories you you'll need to consume every day to gain weight. You'll probably need to increase your calorie intake, and you can do that by eating a larger volume of food or by choosing foods that are energy-dense (high in calories). Either way, you should choose foods that are nutrient-dense instead of settling for high-calorie junk foods. Nutrient-dense foods include fruits, vegetables and whole grains. Foods that are both energy- and nutrient-dense include legumes, nuts, seeds, olives, and avocados. You may also want to increase your consumption of dairy products, meats, seafood and poultry. Use seasoning blends, herbs and spices to add flavor and aroma.
The main goal is to increase your overall intake of calories every day; it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat three meals each day, increase your portion sizes or add more foods to each meal.
Your meals should be balanced with the right amounts of protein, carbohydrates and fat. Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables. Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources. You can add a few extra calories to your vegetables and starches by topping them with butter, olive oil, sauces or cheese.
If you prefer to snack on smaller meals throughout the day, choose energy-dense foods, such as trail mix made with dried fruit, nuts and seeds. You can eat sandwiches made with peanut or other nut butters, or use meats and add calories with slices of cheese or avocado. Creamed soups are generally higher in calories than clear broths. Add more calories to creamed soups by adding a spoonful of dry milk powder.
The main goal is to increase your overall intake of calories every day; it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat three meals each day, increase your portion sizes or add more foods to each meal.
Your meals should be balanced with the right amounts of protein, carbohydrates and fat. Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables. Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources. You can add a few extra calories to your vegetables and starches by topping them with butter, olive oil, sauces or cheese.
If you prefer to snack on smaller meals throughout the day, choose energy-dense foods, such as trail mix made with dried fruit, nuts and seeds. You can eat sandwiches made with peanut or other nut butters, or use meats and add calories with slices of cheese or avocado. Creamed soups are generally higher in calories than clear broths. Add more calories to creamed soups by adding a spoonful of dry milk powder.
Dietary Supplements for Gaining Weight
You might be tempted to buy dietary supplements for bodybuilding that promise weight gain and bigger muscles. Some of these products may contain hidden ingredients that can be harmful or compounds that haven't been studied for efficacy or safety. The United States Food and Drug Administration maintains a list of tainted bodybuilding products that should be avoided. If you feel you can't gain weight by simply increasing your calorie intake, you should see your health care provider before taking any protein or weight-ok, gaining supplements.
What About Exercise?
Resistance training exercises like weight lifting may help to increase your muscle size, which will increase your body weight. Aerobic exercises, such as running and stationary bicycling, are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym, or at home with the proper equipment.
Tips to Help You Gain Weight
Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose foods that are prepared with cooking methods like baking, poaching, and stir-frying. Remember that it can take a while to gain the weight you need, but be patient and continue to choose foods that are good for you until you reach your goal weight. Here are a few tips to get you started:
- Have an extra slice of whole-grain toast with peanut butter at breakfast.
- Add extra cheese to an omelet.
- Slice an apple and serve with almond butter.
- Stir chopped nuts into plain yogurt and top with honey.
- Carry a bag of trail mix for a convenient snack.
- Serve yourself larger portions of starchy vegetables like potatoes and sweet corn.
- Add calories with a nutritious beverage such as milk, 100% fruit juices, or vegetable juice.
Skinny? 10 tips to gain weight
Everyone talks about weight loss, but what about those who are desperate to gain a few kilos?
"I am a 50 kg weakling!" complains Kishore, who has tried all kinds of remedies including high calorie weight gain powders, liver tablets, weight gain drinks and even colon cleansing.
Before we tackle that, though, let us first understand how do you know you are underweight? Simple. Calculate your Body Mass Index. If it is less than 18.5, you are underweight.
Your BMI or body mass index is your weight in kilos divided by the square of your height in metres. (The normal BMI is 18.5 to 24.9).
There are numerous supplements in the weight gain market that might help increase daily caloric intake, yet they have no benefits when compared to smart food choices.
i. Eat more calories
This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.
Do the math. Eat larger portions and eat at least five meals a day.
Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.
ii. Make smart choices
For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.
Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.
Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, do not replace them with protein.
iv. Snack a lot
Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.
Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.
vi. Intensify workouts
Aerobics are great, right? Not for weight gain!
You need to exercise really hard and intensely to gain muscle mass.
Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.
Free weights put the most stress on muscles and stimulate the maximum number of muscle fibres.
The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.
These exercises are best done under supervision, but they don't need machinery.
viii. Space out your workouts
If you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity.
Creatine supplements can help some athletes gain weight. It is not known if it is because it gives them spurts of energy or because it adds water weight.
More research is needed in this area before Creatine becomes that magic pill. Creatine supplements are available at all major health food stores, but do not take it without consulting your doctor.
x. Be consistent
It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results.
Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular.
Heredity does pay a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight.
Source: http://www.rediff.com/getahead/2005/aug/23weight.htm
"I am a 50 kg weakling!" complains Kishore, who has tried all kinds of remedies including high calorie weight gain powders, liver tablets, weight gain drinks and even colon cleansing. 
Your BMI or body mass index is your weight in kilos divided by the square of your height in metres. (The normal BMI is 18.5 to 24.9).
There are numerous supplements in the weight gain market that might help increase daily caloric intake, yet they have no benefits when compared to smart food choices.
- Your mantra for today -- exercise
i. Eat more calories
This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.
Do the math. Eat larger portions and eat at least five meals a day.
Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.
ii. Make smart choices
For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.
Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.
- One hour spinning = perfect body
Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, do not replace them with protein.
iv. Snack a lot
Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.
- 16 healthy Ayurvedic mantras
Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.
vi. Intensify workouts
Aerobics are great, right? Not for weight gain!
You need to exercise really hard and intensely to gain muscle mass.
- Is walking better than running?
Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.
Free weights put the most stress on muscles and stimulate the maximum number of muscle fibres.
The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.
These exercises are best done under supervision, but they don't need machinery.
viii. Space out your workouts
If you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity.
- Are carbs bad for you?
Creatine supplements can help some athletes gain weight. It is not known if it is because it gives them spurts of energy or because it adds water weight.
More research is needed in this area before Creatine becomes that magic pill. Creatine supplements are available at all major health food stores, but do not take it without consulting your doctor.
x. Be consistent
It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results.
Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular.
Heredity does pay a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight.
Source: http://www.rediff.com/getahead/2005/aug/23weight.htm
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