Tips to Gaining Weight and Muscle Mass

Surprised right?  Yep. Fitness isn't only for people seeking to loss weight,  it is basically for long lasting general well being. This post will focus on a topic frequently overlooked by fitness experts.

The body type of an individual basically depends on heredity and that is why putting on weight is just as hard for some people as losing weight. For some persons, it can take months, even years and alot of personal sacrifices like eating when you are not hungry and keeping track of your calorie intake.

There is always that stinging envy which comes from seeing a really well toned body on a friend or neighbour and no matter how much junk you suffocate your digestive system with, your body just don't get it enough to pack on the pounds. This can be really frustrating.

A friend of mine once took the advice of love ones and went on a junk eating spree in order to gain weight. Two months after, he only succeeded in getting

Jedi - Jedi (decreased libido and sexual malfunction due to too much sugar in the system).

If you are unsure about what to do or how to start, seek the advice of a doctor or certified nutritionist. Take it an inch at a time. Refrain from worrying too much, don't beat yourself up, you aren't the only one facing this problem.

Reasons Why You Can't Gain Weight

The first step to rectifying lack of weight gain is knowing why you are not adding up and finding safe ways to correct this.

• Heredity 
• Health issues 
• Nature of your job 
• Not eating the right amount of food 

There are several other factors ranging from serious ailments and drug abuse which are exceptions therefore not going to be covered.

Suggested Solutions for Weight Gain 

1.  Eat more. Stack up your plate. It's normally believed that in order to maintain a normal weight, women and men should consume a particular amount  of calories.

For women, it's 1500 - 1800cal per day and for men 2000 - 2500. Therefore a 500 to 800 calorie increase would do justice to improving weight gain.

2.  Let your meals be more of healthy carbohydrates and fats like whole grains, nuts, potatoes, oatmeal and wheat. In general, let your daily nutritional needs be based on 30% healthy carbs, 25% fats, 25% proteins, 20% vitamins.

3. Increase your protein intake. Eat more fish, lean beef, chicken, eggs and beans. This is one of the best ways to build muscle mass and improve bone structure.

For easy to prepare high protein food, consider protein powders, bars or shakes. Whey protein is one good source and it comes in all three forms or just drink good ol' milk like twice daily.

Whole milk or preferably the local Nigerian curd milk popular to the northern region called 'kunu' would do. You'd be amazed at the healthy benefits of 'kunu'.

4.  Avoid going hungry. Pack up and take your breakfast and lunch with you if you have to.

5.  Resistance training and strength training eg weight lifting and exercising with weight machines is a great way to build muscle mass for both sexes. Do this 2 - 3 times a week. Consult a personal fitness trainer for help when and if necessary.

6.  Rest more and sleep more. It could be hard for people who work almost everytime. Increased daily activities greatly contributes to lack of weight gain because your metabolism is always riding high therefore it's mandatory to make out time for napping during the day and ensure you have an early night too. 8 hours of sleep per day is more likely to do you much good. 

Things You should Avoid in Your Weight Gain Attempt 

• Avoid excessive alcohol consumption. Too much unhealthy issues related to its usage. 

• Avoid average to excessive coffee and teas consumption. Speeds up your metabolism. Surely you don't want that. 

• Avoid smoking. Sorry,  it's hard but I have to say it. Nothing good comes out of it. It will only dry you up, thwart all your weight gain efforts and ultimately damage your lungs. 

• Don't overeat. Stop eating when you are full. Eating when full is painful and exerting and can totally discourage you. Instead eat to your fill like 5 - 6 times daily

• Avoid junk food totally. Also aviod fast foods. Cook and eat your own food, that way you are sure of how much calories and healthy nutrients you are putting into your system. 

There is it for you. Keep an eye out for my weight loss and weight gain recipes that will I will be posting soon.

Do you think I am missing out anything?  Place it on the comment box below. 

For more research, read Building-Muscle 101's Post