The idea of weight gain usually is of secondary importance to that of weight loss, however many people, especially those within the ectomorph body type category struggle to put on the pounds, and instead, the task seems impossible.
Weight gain, just like weight loss is simple, in theory – consume less or more calories depending on your situation to how many you expel. If only theory was as easy as the practice. But with the right dedication and correct direction, gaining weight the right way is not beyond anyone’s capabilities.
2 main categories surround its success – calories and weight training. By combining these, a healthier appearance will happen, resulting in reduced fat, but increased weight which is essentially concentrated in muscle.
But, by eating more calories can result in adverse health problems – even for the skinny person. That is, unnoticed fat deposits can build up and result in health problems. Therefore, controlling and combining a suitable exercise regime is paramount.
For sufficient and consistent weight gains, an additional 300 – 500 calories is required, otherwise, the slightly extra calories will not generate enough energy to have an effect.
0.5 to 1 pound a week is a good rate, any less, additional calories should be consumed. However, it is relevant to consider – each food group contains different calories which can effect metabolism, and consequently, determine the extent of any gain in weight.
For those effected by weight problems, the metabolism is viewed as the primary concern. Although genetic and technically cannot be reversed, certain changes in diet and time can result in a positive altering of its speed.
By eating at regular intervals, the body absorbs quantities of food differently. Usually when the quantity is large, the body will counteract this and increase the rate at which it burns energy.
Eating at regular intervals is one method. This way helps to avoid eating a really large meal because the body reacts by burning fuel at a greater intensity as opposed to having a smaller meal. But to ensure calorie count is upheld, this needs to be done regularly – perhaps, 4 to 5 small meals a day. Fat is the one food group which takes the longest to burn, mainly as a result of its concentrated energy levels. With this in mind, the addition of more fats should be incorporated into the diet.
Therefore, after a meal, eat a desert rich in energy and even fats. This may seem unhealthy, but when combined with regular exercise, the effects will be compensated. Further, eating after 6pm and just before you go to bed is important – because here, your metabolic rate is at its slowest once in a resting position. Simple changes like this aren’t going to disrupt your daily work etc, but rather, it by implementing it alongside regular exercise and weight training, each week will give a progressively slow reading of perhaps half a pound. So be patient.
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