9 years experience
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Please note the following in respect to your queries:
1. Move. Keep moving as much as you can whenever you can.
2. Avoid all sugar and âhiddenâ sugars like high-fructose corn syrup.
3. Keep your immune system in great health.
4. Keep meal portions small especially if theyâre cooked.
5. Find a great personal trainer and yoga instructor to keep you consistent.
Do regular exercises especially cardio workout. And with This workout take protein rich Diet. Within a month you will gain at least 1-2 kg.
For more details regarding workout and diet, you can consult me.
4 years experience
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Gaining weight in a healthy way is not ROCKET science. It just takes knowing a little bit about muscle physiology and exercise science. If you are not gaining weight than do not look much further for the answer. It is really not that complicated and really only breaks down to one or two or all of the following:
1. You do not maintain energy balance (Energy In vs. Energy Out).
2. You do not eat the right foods at the right times (poor food combinations).
3. You do not give your muscles enough stimulus (or reason) to grow.
Here is the easiest way to understand energy balance:
Energy Balance = Energy Intake – Energy Expenditure
The balance of intake versus outtake is a critical starting point in weight gain or loss. If you have a SURPLUS of calories (positive energy balance) where the intake EXCEEDS the expenditure, you gain weight. If you have a DEFICIT of calories (negative energy balance) where the intake is LESS than expenditure, you lose weight. Simple enough.
Now remember that a surplus of calories is ONLY one component of gaining weight! Three thousand calories of junk and empty calories is COMPLETELY different from 3000 calories of high quality carbs, proteins, fats, vitamins and minerals. Anybody who does not understand this does not understand the theory that a calorie is not a calorie.
(You can determine your daily calorie intake using a good online calorie calculator or you can ask your general physician.)
Now, to gain weight you must give your muscles a reason to grow. They must feel a need to be bigger and you can create that need by performing compound exercises using heavy weights. By lifting heavy weights, your muscles are forced to adapt to the unusual stress and they respond by becoming bigger and stronger.
To know more about the proper ways to perform these exercises and to get a training program specific to your needs you can get back to me.
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