Some people are ectomorphs, meaning they have a skinny body type. For these people, gaining weight is not as easy as losing it. Weigh gain is dependent on how much one eats as well as exercising with heavy weights. However, weight lifting should be done correctly to be effective and to avoid injury. Diet though, is the single most important way to gain weight. The person desiring weight gain should count the calories he or she consumes in a normal day before deciding how many to add. After deciding to put on weight, one needs to add about 500 calories to his or her previous calorie count. Instead of consuming three big meals, or eating all the time in small bits, the calories should be spread out between five to six meals per day. To confirm weight changes it is important to weigh weekly.
How to break a weight gain plateau
Adding 500 calories per day to one’s daily intake combined with weight lifting adds body mass quickly. One to two pounds is the recommended weight gain per week. By weighing one can confirm progress made. After putting on weight constantly for some time there will come a time when the body stops gaining more weight suddenly. This is a critical moment and an indicator that it is time to add some more calories to the 500 calories originally added. The additional amount should not be more than 250 calories daily. Every time one notices he or she has stopped gaining weight for at least two weeks, they need to add 250 calories to their daily diet.
Do’s and Don’ts
To quicken the process of gaining weight, one should avoid bad fat. Junk food must also be avoided and fried foods as well. The target is to stick to high protein, low saturated fat foods like fish and fish oil supplements, turkey, chicken breast, lean meats, fruits, pasta, rice, vegetables, nuts and the like. This ensures that the weight gained in muscle and not fat which would later on create health complications. Water is another important part of the diet and one should take around half a gallon or more daily. Water provides the energy required to gain weight. Sleep is an overlooked step in the process of gaining weight. Eight hours is the recommended sleep time. Personal effort should be made to ensure that the person trying to gain weight gets quality sleep. Quality sleep is devoid of interruptions and is deep.