It is important to start your weight gain diet plan on the right footing. This means that you have to know what steps to follow how to do what and when to do it.
The feasible weight gain diet plan which will deliver success to you have to well be structured in a manner that can stimulate your body to conform to your workouts.
Feasible training concepts acknowledge that one must lose fat prior or concurrently with the weight gain diet plan.
Appropriate workouts stunts have to follow in the custom design of what muscle groups are targeted. This section covers these aspects of feasible training models.
Information is galore, especially over the Internet and various health shops help-desks on how to develop muscles and develop a fit and well-shaped body.
The abundance of information may lead to confusion if you try to make use of everything that you come across. True, the market of health and fitness products offers some useful and some not so useful or ineffective products.
You therefore need to exercise a lot of caution and reason, leveraged on wide research to make a good choice of the products and weight gain diet plan you want to enlist in your fitness and health programs.
Getting your body into shape and growing muscles will cost you somewhat, as you may have to purchase some special weight gain diet plans suitable for your condition.
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It goes without say that it is therefore of significant importance to be able to distinguish between authentic and false claims before you dig holes in your pockets purchasing some useless so-called 'health and fitness' program.
One of the imperative things is to do in laying a foundation for weight gain diet plan in proper and effective ways is to have a well assembled diet with little or no saturated fats.
This may sound generic, but it is one of the feasible approaches to develop a health body and getting your muscles into shape. Which ever fitness program you settle for, the program will have to be complimented by feasible workouts and exercise?
These will keep your muscles busy and will help burn that unwanted fat out and get your muscles in shape. In doing this, you must be careful not to overwork your body as this may compromise your health.
In your weight gain diet plan, you need to take measures to avoid accumulating and to actual shake off the fat. Stomach fat is a serious condition since the fat accumulates around critical organs that are in the abdomen.
There is a resonating concern over the prevalence of fat related diseases such as heart and coronary diseases among other fat related deterioration such as diabetes.
One of the feasible natural weight loss ways of fighting stomach fat is eating 5 to 6 times a day. You may think to yourself, "but this can actually lead to a development of pot-belly'. The catch is in that when people stick to the traditional three meals-a-day pattern,, there is a tendency to binge.
Having 5 to 6 meals a day works well as a natural weight loss means when you take light means in well slotted intervals and avoid guzzling down disproportionate volumes of food which leads to an accumulation of belly fat.
For people who are naturally skinny or have body types that just seem to stay the same size, no matter what they consume, a weight gain diet plan is one of the keys to getting the lean, muscular, and defined look you've always wanted.
Eat More Calories?
Absolutely! The reasoning behind this is that the body will gain weight if it consumes more energy than it expends. The first question that might spring to mind is how many calories is enough?
That's a good question. Each person's metabolism varies, so it may take a bit of trial and error to figure out how many calories per day is optimal for you.
However, there are some general guidelines to get you started. You can tweak your calorie intake according to the results you desire.
Guidelines for a Weight Gain Diet Plan
1) First, your diet should contain whole foods that are high in calories but nutritious as well. (more on this in a minute)
2) You'll want to consume 5-7 meals/snacks per day. Essentially, you should eat every 2 1/2 to 3 hours throughout the day. Eating within 15-30 minutes after waking up is ideal to begin your day.
3) Make sure you vary the foods you eat each week, or else you'll quickly grow bored and begin seeking foods that have no business going into your body. Meals don't need to be really involved, but they should be tasty, nutritious and something to which you look forward to every three hours or so.
4) Include a pre-workout meal each day. Everyone's schedule is different, so if you can't fit in an actual sit-down meal before your workout, consider a protein shake or some other excellent source of protein.
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Combine your protein with 1-2 portions of a low-glycemic carbohydrate. The combination of the protein and carbohydrates work together to prevent your muscle from breaking down during your workout and will consistently deliver essential amino acids throughout your body.
You'll also gain energy from the carbohydrate, which will enable you to work harder throughout your exercises.
5) Protein—eat between 40-60 grams of protein at each meal. That number seems like it's off the charts, doesn't it? However, if you're putting your body through a strenuous bodybuilding regime, your body needs the extra protein, so it doesn't go into survival mode.
In short, if your body doesn't get the protein it requires from the foods you eat, it will take the required protein from your muscles, which means you're defeating the purpose of gaining weight and muscle altogether.
6) Carbohydrates - the best range is between 60 and 80 grams of carbohydrates at each meal. Carbohydrates are the body's energy source! Make sure your body has the energy it requires, or again, it will deplete your existing muscle, and you'll be back to the starting line.
7) Eat fat at every meal. Yes, fat! Allow me to clarify this point. Include between 20-30 grams of healthy fats at each meal. You'll want to have a balanced intake of monounsaturated fats, polyunsaturated fats, and saturated fats. Avoid trans fats at all costs!
8) Stay hydrated throughout the day. Drink water as soon as you awake and continue drinking water throughout the day. The optimal amount is at least 64 ounces per day.
9) Vegetables should be included with every meal. Vegetables naturally contain antioxidants and phytochemicals that are vital for muscle recovery. The alkaline levels in vegetables can also help prevent bone loss.
The antioxidants help the recovery process immensely by actively healing muscle cells that have been damaged.
10) Eat both whole foods and drink liquids to get your calorie intake throughout the day. Entire foods should equal roughly 60% of your caloric intake, whereas liquid food sources should equal the remaining 40%.
Best Foods for a Weight Gain Diet Plan
What are the best foods to consume when your bodybuilding and trying to gain weight? Proteins should be lean, entire, and complete.
Examples of these types of protein would include salmon, orange roughly, tuna, Omega 3 eggs, sunflower seeds, milk, lean turkey, chicken and beef, and yogurt, and cottage cheese.
Nutritionally sound sources of carbohydrates would be foods such as entire grains, potatoes, bran, buckwheat, brown rice, cornmeal, oatmeal, beans, and whole grain pasta. These are all examples of complex carbohydrates, which are also high in fiber and have a low-glycemic index.
This type of carbohydrate will release energy slowly to your body and will help with endurance as well as keeping you energized for extra difficult workouts.
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Good fats (not trans fats) to include in your diet would be olive oil, flax oil, cod liver oil, other fish oils, sunflower oil and safflower oil. Raw nuts also provide a good, healthy source of acceptable fats.
Vegetables are easy to incorporate into your diet. Make sure to have several veggies prepped and ready to grab and go when needed. Divide your vegetables into 2 serving portions, so they're ready to toss into your meal when you're cooking at home.
There aren't significant differences between men and women when it comes to gaining weight while bodybuilding. The basic principle remains the same: consume more energy (calories) than you expend. Yes, everyone's caloric intake will vary slightly depending on each individual's rate of metabolism.
The truth is, you cannot build muscle mass from air, there must be a source somewhere to promote this growth. The key lies simply with what you eat, but your goal here is to eat enough and not too much that it'll tip you from being scrawny to obese!
So, you'll still need to play by the rules here and watch what you eat. To start off, let's take a closer look at what type of food fuels your muscle growth.
Proteins are the simple answer to your prayers. Protein releases amino acid, which is what your muscles are built on; therefore, make sure you're eating enough proteins in your daily meal to accomplish this goal.
One thing to watch out though, proteins are usually harder to break down by your organs; therefore you need to make sure you're drinking enough water daily to ease the process.
Drinking a gallon a day is not too much at all and, in truth, it helps with your metabolic rate as well. So, you'll want to have enough water in your system when you're on your muscle growth goals.
So, Where To Get This Important Weight Gaining Diet Element?
If you think all proteins are the same, you're very wrong, and make sure you learn how to distinguish complete proteins from incomplete proteins. Generally, plant's protein are considered as incomplete proteins and will do nothing to aid you to gain muscles, however bear in mind there are exceptions to this rule.
Soy beans are considered as complete proteins and can be an excellent source of it. Complete proteins can be found in milk, eggs, meats, fish, and roasted nuts.
However, remember not to exclusively include only one source of protein in your diet, especially for meat lovers! While the protein from meat is exceptional, over consuming it does nothing but overwork and tax your organs, and thus might have the negative effects eventually!
So, when you're out designing your meal plans, be sure to include proteins from all other sources such as fishes, nuts as well as eggs. This balances out your entire diet.
How Much Protein Do You Really Need?
The task is to select a versatile diet plan for your health. You must stick to the plan for 6+ months. If you want to live a long life, it is important to eat a healthy diet.
Here are some details on creating an incredible diet plan.
1. Create easy meal plans
We have limited time in a day. Most of us cannot spend 2-3 hours in a kitchen. We can get an hour to prepare all 3-5 meals. Do not go for unknown plans. Cook meals which are easy and familiar.
2. Eat complete nutrition
Your meals must include protein, fats, carbs, dairy, vegetables, snacks, and fruits.
3. Drink Green Tea/Hot water/Lime Juice before breakfast.
4. Avoid artificial sweeteners, alcohol, soft drinks, commercially produced juices, fast food, fries, sugar, salt, and caffeine.
5. Create an Excel plan and store all of your diet plans in the Excel sheet. Put complete recipes along with their nutritional benefits. You can print this sheet and save it in your kitchen.
6. Crash dieting is safe, but do not use them too often. Crash dieting is only recommended when you need it the most. Do not start rapid weight loss plans without the consent of your doctor.
7. Different programs are designed for different people. You might be familiar with dieting programs, medically supervised programs, self-help programs and fitness programs. These programs have the online and offline versions.
You can use different apps and online tools to improve your health. Similarly, you can attend seminars and meetings to educate yourself on health topics.
8. Time is the key to weight loss. Losing weight is possible when you do the right things at the right time. Weight gain is common among people who eat their meals at the wrong time.
Ideally, there should be a 5-hour difference between each meal. For example, you do the breakfast at 7 Am, eat the lunch at 1pm and eat the dinner at 7pm. You can have snacks and fruits between the meals.
9. No weight loss plan can be successful without an excellent exercise routine. Do whatever you can to keep moving. Do cycling, or run a mile to do the exercise. The best time to do exercise is in the morning.
10. If your diet plan contains the same dishes, you will get bored rapidly. Create something versatile and delicious. Experiment with different recipes. Each goal requires devotion, focus, and determination.
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Therefore, if you're currently weighing at 170 pounds, ideally you should be only getting about 170 grams to 250 grams of protein daily! Anything more than that will leave your body feeling sluggish and lack of energy, this is especially true if you do not couple it with a proper workout.
Another important thing when trying to gain weight is to use your metabolism to your favor. Split that 250 grams of proteins evenly across 5 meals a day, instead of your standard 3 meals.
This will allow your body to break them down faster and leave them with very little time and space to convert them into stubborn hard fats, which you obviously do not want and deal with in the future.
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