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Friday, 1 July 2011

How To Add Weight

For men, increasing body weight can be a serious problem. The only way to add weight is to exercise and eat more stringent. Well, here will be revealed ten nutrition rules that you should follow so as to increase the weight of your body without adding too much fat.
1. Eat a lot
Here's how it works: If you are exercising but not too put on weight, probably because you lack enough to eat. How do you expect your body to gain weight if you do not consume enough calories to your body's calorie-burning rate per day?
For most men, you should consume at least 10 calories perpon your body weight just to maintain your current body weight. Meanwhile, to add weight to your body, you should consume at least 500 more calories than your usual calorie intake. The more you eat, the greater the likelihood your body weight increase. You should choose a selective consumption of food that you want so it can add quality weight without consuming too much fat.
2. Eat more often
Eat more often associated with eating more because, logically it, the more food you eat, the more calories you can. Eating more frequently will also help your digestion. It's obviously easier to chew snacks contain 500 calories each instead of four large meals of 100 calories each.
Moreover, if eat something in large portions, some foods are not processed correctly due to lack of hormones in your metabolism. The advantages of this potentially eat into fat in the middle of his journey. So bear in mind is, by eating more, you will automatically gain some weight from fat.
Do not forget if you eat less, you lead a longer period of each meal, insulin and concentration of nutrients causing you to fall, an effect disturb your body's metabolism.
3. Eat with the right proportions
Proteins are the main barriers neuromuscular and nutrients essential to increase body weight and build muscle mass. But you also have to obtain the amount of carbohydrate and fat enough. The recommended proportion of carbohydrates, proteins and fats is approximately 50:35:15. This proportion can be applied to all of the diet without thinking of the total caloric intake.
4. Calorie-dense foods
Always try to eat calorie-dense foods. Look at this as something that is more efficient. More calories you get from food pergramnya, the more okay it is, because you do not have to eat less. It will also make you hungry faster. For example: try to reduce your consumption of vegetables because of the low calorie content and 80% of vegetables consists of water. But try to eat red meat, eggs and tuna. Those who want to be fat is also an effective source that will help you improve your overall caloric intake.
5. Do not forget multivitamins
Calorie-dense foods usually lack micronutrients such as vitamins, water and certain minerals. To avoid this micro nutrient deficiencies, eat a multivitamin every day. Vitamins are needed to maintain optimal levels of micronutrients, and eat between meals you to speed up digestion.
6. Nutrition after exercise
After exercising, the level of macro nutrients your body is reduced and the nerve muscle you need a refresher. This caused food after exercise is an important food every day for those who want to increase body weight. Always try to eat within one hour after exercise for optimal results. Your body has the capacity to absorb more protein at that moment than any other time. In general, you should try to consume 45-50 grams of protein and exaggerated 1.5 times the amount of carbohydrates you after each time you exercise.
7. Sleep when your stomach is full
The second most important meal of the day is that you eat before bed. The average man burns 67 calories per hour during sleep. So if you used to sleep eight hours, try to consume at least 536 calories before going to bed. There is a general belief that whatever you eat before bed will turn into fat, but this is not entirely correct. Surely, if you eat a Big Mac before bed, it will be stored as fat. Better-quality protein drink mix, because it is low in fat and carbohydrate content only.

8. Love the meat
Simple really, if you want to be fat, you need to eat meat. Meat is rich in protein, natural source of creatine is good and has lots of calories.
9. Drinking a lot
Water, juice, and milk. Drinking is the key to increase body mass, because 60% of our body is water. You lose water through sweat or urine, and this water will increase the body weight decreased drastically with thirst. So make sure you drink lots of water. Drinking water will help you improve the digestive system, while filled with milk and juice quality protein will provide essential sugars needed by your body.
10. Increase your caloric intake gradually
Gradually your body will get used to increased calorie consumption. Try to increase the caloric intake per day to 125 to 250 calories until you reach the weight you desire.


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