There is always a lot of talk about weight loss or become thin but there is not much clear information available to people who want to gain weight through an increase in muscle. Being overweight can cause serious problems for your body but being underweight can cause its share of problems too. You may be underweight due to certain health issues an eating disorder or a chronic disease or you can just have a higher metabolism than most and be placed in a small frame
Exercise and diet go hand in hand when it comes to gaining weight. According to Dr. Melina Jampolis physician nutrition specialist one of the easiest ways to gain weight is through an increase in caloric intake. If you consume more calories your body than your body burns throughout the day you’ll find yourself getting full weight. Dr. Jampolis recommends adding about 250-500 calories extra per day so do not gain weight too quickly. However those calories not from junk or unhealthy food you should focus on nutritious foods that will not negatively affect your body as you gain weight. If you are looking for information on calculating how many calories you burn a day to check out the resource at the bottom listed as calories per hour. “
According to Dr. Jampolis adding most of your extra calories from lean protein will do the most good. Your body needs about 0.8 grams of protein per kilogram of body weight per day but if you’re looking to gain muscle and weight you need more that one. 2 grams. It may also be advantageous to concentrate the protein intake around training to aid in regeneration of muscle is.
When you want to gain weight should focus on strength training than aerobic or cardiovascular activities such as running says Jason Ferruggia of Iron Magazine. Aerobic and cardiovascular exercises can cause you to lose weight and muscle mass in some cases. For strength training should be focused on compound exercises or exercises that focus on more than an isolated movement said Jeff Anderson author of Optimum anabolics. Compound exercises could include squats bench presses dead-lift military press pull-ups and push-ups. You should also be focusing on the biggest muscle in your body which mainly centers on the lower body muscles buttocks hamstrings and quadriceps.”