Healthy Tips to Gain Weight

Many people suffer from low weight. Gaining weight and maintain this increase, it may be equally or more frustrating and complicated, I download it.
There are many reasons why it may be difficult to gain weight . Genetics is obviously one of the most important reasons, but can also greatly influence the personality and atmosphere. A naturally fast metabolism is not always the case. For some, it is also often associated with excessive physical activity during the day. For example, those who can never be still, tend to burn more calories than you ingest. Recommendations for weight gain While gaining weight it may be more difficult to lower it, this does not mean it's impossible. But if you must be careful planning, similar to a person who wants to lose weight. To gain 1 kg weight Kcal 7000 extras are needed, which means that in order to gain 1/2 pounds per week, we need 3500 Kcal extras spread over 500 kcal more per day 1 - Keep a record of what you eat Ideally write for about 3 days in detail what you eat, hours, type of food and quantity. This will give you an idea of what to change and how much increase. 

2 - Make regular meals not try to fill with only 2 or 3 meals a day. Ideally, make several small meals. For many there is also the problem that they have little appetite, so plentiful food, probably not want to do more intakes. Ideally perform various intakes, selecting foods with little volume will more calories. 


 
3 - Always keep hands healthy snacks 

4 - Increase your intake of lean protein is definitely to build muscle you need to increase the amount of protein , but remember that no just about quantity but quality. The proteins of higher quality, are of animal origin, as have all the units your body requires to build muscle mass . Try that are low in fat, since fat associated with animal foods (saturated fats) promotes increased levels of cholesterol . Best sources of protein :

    Egg
    Skimmed milk and derivatives
    Lean beef
    Fish and seafood
    Chicken and turkey without skin
    Ham and turkey low fat

The plant foods with the highest percentage of protein are legumes and nuts. Soy is the protein plant higher quality, excellent alternative for those who usually consume little meat. Nuts as well as being rich in protein are high in healthy fats and calories, excellent as high energy snacks.

5 - Eat more healthy fats
Healthy fats are mainly from plant sources such as vegetable oils, olives, avocados and nuts.

Forms to include:

    Flaxseed or nuts added to your cereal
    Nuts and snacks combined with fruits or yogurt
    Oils and dressings on salads
    Salads and dishes with avocado
    Smoothies with walnuts or flaxseed
    Sandwich with avocado and olives

6 - Start your day
It has been shown that consumption of protein quality as the egg and milk at breakfast favor increased muscle mass .
Start your day with scrambled eggs or an omelette, accompanied by a fruit smoothie with milk or yogurt and honey.

7 - Hydrate yourself with calories
Fruit juices or milk shakes, plus adding thereto calories give abundant vitamins, minerals and if milk  protein quality.

8 - Avoid drinking lots of fluids with meals
This can easily fill spoiling your appetite

9 - Always add something
Try to always enrich your meals, do not eat simple!!

Ideas to enrich meals:

Milk powder
You can add it to milk or yogurt to increase your calorie and protein intake without increasing the volume of intake. It is also great to add to soups, puree or fruit juices.

Egg
Try breaded egg preparations in both plant and meat, also can Agragar soups.

Oils, avocados and olives
In salads and as a garnish

10 - Exercise against resistance
Any exercise you are working against a weight, promotes muscle development. It can be training with weights or the weight of the body, as it can be with pilates, yoga ...

What foods are most unhealthy calories can make them?

Breads
Select all who have additional grains like flaxseed, walnuts, oats, wheat germ, pumpkin seeds ...

Cereals
Everyone with nuts, seeds and dried fruit, granola type, have healthier fat and calories.

Fruits
The dehydrated fruits provide twice the calories than fresh fruit that easily filled. Use them as snacks ideally mixed with nuts.

Flour and Sweet? Gaining weight?
Gain weight , do not try to eat everything put in front of us. Even thin people can endanger your health if consumed in excess sugar, saturated and trans fats. Also, if you are looking to gain weight eating only fat and sugar is more likely to increase the level of fat in unwanted places.
Ideally increase foods rich in nutrients that will provide a little more calories.

I hope you find it helpful, comment and suggest. And do not forget to share!

Tips To Lose Weight

Goodbye to fat

You have beautiful align crunches and cardio workouts , your abs will still be hidden under the fat if the pizza and fries are the mainstay of your diet. If you want to lose weight , follow these 10 recommendations to clean up your diet.

Introduction to lose weight
Start with the basics: to lose fat , you must burn more calories than you consume , and that's all. To calculate the number of calories per day , first determine your BMR ( MB) : it is the caloric expenditure resulting from normal daily activities except exercise. Basal metabolism can be estimated with this calculation : the weight of the body multiplied by 25.3 .

Next, determine the number of calories you burn through sport in a typical day : a half- hour of weight training burns about 200 calories and half an hour of moderate - intensity cardio burns about 350 in high .

Add up your metabolism and caloric expenditure induced by exercise and keep your calorie intake below the value obtained . To calculate your caloric intake , you can help yourself to our table calories.

Spread your meals
Gone are the three classic daily meals ! Whatever the number of calories consumed each day , it is imperative to split equally between 5 to 6 small meals . Whenever you eat , the metabolism increases due to digestion and thermogenesis . On the other hand , by making smaller meals , you are sure not to overeat , if the excess calories will probably be stored as fat .

A cure vegetable

No, he is not eating fries while watching the football game , slumped on the couch. Vegetables are nutrient dense in other words, they provide optimal nutritional value associated with a minimum of calories. We are more satisfied and , therefore , less likely to eat all junk . Aim for five servings of vegetables per day.

think protein
For the metabolism is very active , it is important to lose fat and not muscle! Because muscle hypertrophy occurs through the amino acids supplied by the protein , it is essential to eat every day. Moreover, as the proteins degrade slowly in the intestine, they are effective against the tension of the stomach.

However, we will stick to lean protein sources such as chicken breast and turkey without the skin , tuna , salmon and lean steak. Warning: no abuse because excess protein can also promote fat gain .

The fibers against fats
If body fat has a nemesis, it is the fiber of 100% calorie-free , fiber absorbs water , and with leu volume effect , they create a feeling of " fullness " that helps curb appetite . The fibers also regulate insulin levels in the blood , which contributes an important factor in weight control . The best sources of fiber are its cereal products , legumes and oats . Try to consume 25-35 grams of fiber per day.

Good fats

Again, it is important to eat foods satiating effect when trying to eliminate fat. It is for this reason that a slimming diet must paradoxically include lipids. By cons , it is "healthy " fats, ie unsaturated present in extra virgin olive oil , oil seeds ( like almonds and cashews ), lawyers and soybeans.

Breakfast
Metabolism naturally slows down during sleep. The goal is to restart at the earliest, hence the importance of the first meal of the day. A high protein meal ( 20-40 g ) with complex carbohydrates (such as oats ) and fruit should do the trick . You can also add a cup of coffee to aid digestion .

Moderate sugars
We do not ask you to follow the fashion of the Dukan diet and avoided almost entirely carbohydrates. After all, the body and especially your muscles need to work! However, it should be consumed in moderation because they cause insulin secretion. As this hormone stimulates the appetite , we tend to eat more. In addition, the excess sugar is stored as fat. Try to halve your portions of carbohydrates: So half a bun, a half potato and half a plate of pasta instead of a full serving .

Also make sure that your simple sugars consumption should be limited exclusively to the post-workout meal .


More snacks
In any system that slips , the " suspects " are the same sugary sodas , candy , chips, etc. . If there is no harm in making a feast from time to time , it is imperative to replace these destructive foods with healthier alternatives: instead of sodas we drink water or diet drinks , a portion replace fried vegetables , and for dessert , choose fresh fruit cup ice or milkshakes .

Reduce calories gradually
As you know , to lose weight , it is necessary that the energy costs are higher than the input. For cons , the right approach is not to suddenly switch 4000 calories to 2000 calories.

A drastic reduction in calories may encourage the body to burn muscle for energy , resulting in a slower metabolism .

The goal must be to preserve the noble tissue ( muscle) and get rid of the unwanted ( fat) . An average person should not remove more than 300 calories per day in their diet .

Important tips for the magnitude of muscle

Important tips for the magnitude of muscle

These tips are only the magnitude of the muscle, not to lose weight

1 - sleep from 8:10 hours for the convenience of the body.

2 - eating well at a rate of 3 to 5 meals a day if possible, or use a protein without rolls to increase the weight of muscle net.
3 - Use of vitamins in order to maintain your health and your daily activity (possible to compensate by eating fruit if available, they are better than vitamins).

4 - psychological factor must be stable (psychologically relieved) that psychological affect on the body's energy to a very large.

5 - Do not use masturbation because they destroy the body of all aspects of health and muscle and psychological (for singles).

6 - If affected by the psychological factor and do not want your iron play for more than 3 days go to a running or swimming pool or basketball or sport etc.

7 - in the exercise focused on the target muscle and fill your mind with the target muscle because these are the way will give you my best result of 95%.

8 - Try taking enough time for rest and eating in the day of rest from training and do not strain yourself another sport.

9 - If you feel tired or painful tightening of certain muscle does not complement the exercise stop for rest and treatment.

10 - You must heating before exercise and this is very necessary to build a strong body harmonic heating method is (his mind Paul August - pressure Bush's father - diving in the air - Jerry functioning device - etc).

11 - must take Rank in breathing during exercise because concealment of breathing is very dangerous to the body.

12 - Drinking water to cool the body and cleaning the internal organs and the delivery of vitamins to the muscle.

13 - The use of creatine for professionals and not (for beginners) for energy during exercise and propagation of water for cleaning the internal organs of the sediment.

14 - not to gossip at the club because they waste your time and the time of your friends and go to your exercise for the benefit.

15 - not to play in front of the air conditioning or cold air to avoid diseases and injuries