To gain weight you have to eat more. Ensure that your calorie intake exceeds whatever your body burns as fuel. If you have difficulty consuming large portions, you can break down large meals into smaller meals that are eaten more often through the day. You also have to make sure that muscle building food are what you are eating. Complete proteins like poultry, eggs, beef, pork and dairy products contain all the nine essential amino acids the body needs to build muscles. The energy that your metabolism burns to build muscles can be provided for your body by complex carbohydrates and healthy fats. Complex carbohydrates include whole grains, vegetables and fruits. Healthy fats are Omega 3 fats from deep sea fish and unsaturated fats like olive oil.
You can ensure that those extra calories you have eaten will not be converted into fat by embarking on a strength training program. Make sure that you get the right guidance so that your workouts are appropriate to your current fitness level and your specific muscle building goals. Use heavy free weights with low repetitions to build the greatest muscle mass in the shortest time. You should use a heavy enough weight that you cannot lift more than four to eight times. Such a huge physical challenge tears into microscopic muscle fibers. This provokes the muscles to repair that damage and then build additional muscles in preparation for such a load.
Enough sleep should be ensured, too. Only when it is in deep sleep can the body do muscle repair and muscle building. Remember also that your metabolism slows down when you sleep. Your body is using up more calories the longer you stay awake. You should, therefore, get a full eight hours of sleep every night.
You will not gain healthy weight overnight. Even if you follow the advice to eat properly, do muscle building workouts and get enough sleep you will still have to be very patient with your body. Do not get frustrated and be tempted to go back to unhealthy habits. Just be consistent with your program and you will slowly but surely see the results coming in.
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