High-calorie Diet is a Ways to Gain Weight
Let's face it. You can't gain weight if you don't eat enough. The fastest way to gain weight is to include calorie-dense foods in your diet. In order to gain one pound per week, you need to consume about 500 calories more than you burn per day. Stay healthy by choosing high-calorie foods that are rich in nutrients.
- Include healthy fats and oils in your diet. On a weight basis, fats and oils pack twice the number of calories found in carbohydrates and proteins. A tablespoon of fat or oil contains about 100 to 120 calories. Add healthy oils such as olive oil to salads, pasta, grilled meats and vegetables. Canola and sesame oil are also good choices. Nuts and seeds provide calories and heart-healthy oils as well.
- Eat bigger portions. By eating more of your regular food, you'll automatically consume more calories, which is a quick way to gain weight. Use a bigger plate so you can pile on more food. Try having second or third helpings.
Exercise Regularly to Gain Weight
If you think that exercise is only for those who want to lose weight, you're in for a big surprise. Regular exercise is a quick and healthy way to gain weight. A trainer can recommend exercises that will help you gain weight more quickly. Strength training exercises build muscles and help fill out your body. Extended periods of cardio exercise burn fat, so you may want to limit your cardio workout to no more than 20 minutes at a time.
The best exercises to gain weight are the ones that work multiple muscle groups. These exercises are called compound exercises. Examples of compound exercises are Squats, Deadlifts, Bench presses, and military presses. Doing lower rep sets (5-8 reps) for four or five sets would help to build muscle and your weight as well.