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Exercises healthy weight gain

5 Actionable Hardgainers Hacks that work like charm.

Healthy weight gain can at times drive you nuts especially when you do not achieve your goals.When you reach this point, it’s time to look for plan B.

Most people are under the impression that they need a highly complex training program with a lengthy list of supplements and an iron will in order to get in shape. That’s why people are spending so much money on personal trainers, gyms, creatine, protein shake, and services like’ Insanity Workout.’

Even Ectomorphs can achieve this.

But that’s not supposed to be true. In reality, as long as you maintain a reasonably decent training program and are consistent, you should see results. Even if you just press up a few times every night, this should be enough to bring about some positive change in your body. Could that be better? Yeah. Sure. But it’s supposed to be enough to do something.

So if you’re doing that and your training is really consistent, why don’t you see any results? Ok, there are a couple of reasons.

You’re Not Giving it Your All.

The first and most probable cause here is that you don’t put enough time into your training. If you lift weights or do CV training, it’s not enough merely to go through the motions; you really have to force yourself and you have to work hard enough to feel the burn or the pump in your muscles and feel the sweat forming on your skin.

Hard gainers – Who are they?

While trying to gain weight sometimes it tends to be challenging especially when you don’t see results. Most people don’t use proper scientific training and rarely work hard, so they never make any progress. These lazy trainees often use this term hardgainer to mask their lack of motivation.

Always remember one thing; you can’t consider yourself a hardgainer before you begin to work out. You must have trained regularly for at least 6 months without any results before you can call yourself a hardgainer.

Having said that, you can agree that there are a few real unfortunate souls who are truly hard gainers. These guys train month after month, eat extra calories and rarely see any muscular growth.

If you’re unfortunate, I can understand how frustrated and lonely you might feel. Why alone? It’s because for such souls there’s very little concern. Billions of dollars are spent all over the world on research to find out how to deal with the crisis of obesity, but very little is spent on helping hard-gainers.

Best diet for hard gainers.

We all know that when it comes to losing or gaining weight, diet determines results more than anything else.

And when it comes to gaining weight, you’ve undoubtedly heard that you have to eat, eat and eat.

Well, there’s some level of truth in that cliche. If you’ve always had trouble gaining weight, you’re probably going to have to eat more food than you’re used to.

You will ask yourself: How many calories? How much protein? What types of foods are best? Let’s answer some of this questions.

  • How many calories? To summarize this issue, for you to gain weight in a healthy way, you need to eat more calories. A normal person consuming 2000 calories is capable of gaining a reasonable amount of weight. For genuine hardgainers who don’t procrastinate consuming 4000-5000 calories are can actually bring positive results.
  • How much protein? Proteins are building blocks of life because they make up critical portions of our cells that are essential for growth and repair. Research shows that minimum requirements are around 0.8g/kg body weight, while serious athletes may need as much as 1.4g/g. Protein supplements can help boost intake.
  • What types of foods are best? Some of my go-to bulking foods that will help you get in your calories include:- Eggs, Red meat, beans, rice, chicken,whole milk etc Most of these foods are calorie dense. Include a variety of nuts & seed, fruits and vegetables i.e peanuts, cashew nuts, macadamia, chia seeds, bananas, avocados,dates among others.

5 Hard gainers Hacks to gaining weight.

Banana Peanut Protein Shake
  • Pump up on protein shakes. – Have a protein shake after workout. That’s right, you should have a protein shake right after your workout in addition to a carb drink during the workout. Post-workout food performs recovery magic and helps you to pay off your hard work in the gym. Adding some carbs (berries, sugar, almond milk, powder) to your shake is a way to sneak into some extra calories and make your shake perfectly powerful and delicious.
  • Eat frequently. You need to eat more often, every 2-3 hours making approximately 6 meals daily. Since your rate of metabolism is so high, you need to fuel your engine constantly. If you want to get bigger, it’s your responsibility to eat. That might mean that even if you are not hungry, you need to feed. Not everyone knows this, but it’s not an easy job to gain weight as an ectomorph. You need to stay focused and be committed to the intake of quality calories.
  • Capitalize on Carbs. Much of your caloric intake should come from carbohydrates. The greatest thing about carbohydrates is that we can eat loads and loads of them without getting full. Use that to your advantage by consuming a generous serving of carbohydrates at every meal. Starchy, unprocessed, whole grain will help you feel and look your best (consider foods like yams, cassava, sweet potatoes over white bread, whole grains over frosted flakes.) During your workout, drink simple carbs (you will feel energized and have to give more, especially towards the end of a grueling workout). But HEADS-UP: don’t get used to drinking simple carbs throughout the day. Keep your carbs unprocessed, starchy, and whole to look and feel your best outside your workout window (from the start of your workout until about an hour later).
  • Watch the scale. Push your intake of calories until you start to gain weight. You want someone trying to lose weight to do the exact opposite. Add roughly 500 calories to your diet and see if your weight begins to rise. If not, aim to reduce the workout of non-resistance exercise (any exercise dependent on cardio). Any weight gain yet? Add an additional 500-1000 calories to your diet. Repeat until the scale begins moving.
Junk food could lead to obesity
  • Don’t pile on junk. Don’t let ectomorphia be an excuse to eat junk. Fruits and vegetables are still very important. Vitamins, minerals and phytonutrients are essential for you to grow and be healthy in these foods. Protein is also very essential. Like all other good eaters, you should make sure you eat protein with every meal. That means eggs for breakfast, mid-morning nuts with a smoothie(which are mostly fat, but contain protein), chicken for lunch, a post workout protein shake and steak for dinner. Mmmmm. Just because you can manage to eat junk without adding weight  doesn’t mean you ought to. Always remember to make healthy food decisions for a healthy body.

Conclusion

The 5 hardgainers hacks above are outstanding when it comes to Healthy weight gain. All it requires is persistence, patience and proper training. In terms of foods, they should be highly nutritious and dense in calories. Ensure that your workout are muscle building e.g lifting weights and using resistance bands or machine .

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healthy weight gain

6 Exceptional Health Benefits of Jackfruit.

Jackfruit sweet large Tropical fruit.

Jackfruit is the world’s largest tropical fruit weighing up to 50 pounds. It resembles a giant watermelon, but with a prickly skin. As it ripens, it turns from green to brownish and softens up. It’s quite sticky inside, so it helps to put a little vegetable oil on your hands and knife to make cutting easier.

Inside the jackfruit at the center you will find a core down and some very large seeds.

Those seeds can be cooked and eaten. You can see the fruit in groups like those of an orange, with a texture much like a pineapple or mango.

It’s very sweet, almost as sweet as a banana or pineapple in terms of taste.

It is a part of the Moraceae plant family, which also includes mulberry, breadfruit and figs.

Jackfruit is oftenly used as a meat substitute due to its texture, which is comparable to shredded meat by Vegans and vegetarians.

Nutritional value for Jackfruit.

  • Calories: 94
  • Fiber: (1.5 grams)- 5% of DV
  • Protein: 3 grams
  • Carbohydrates: (23 grams)- 8% of DV
  • Vitamin A: (5mcg) -2 % of the DV
  • Vitamin C: (13.7mg)- 15% of the DV
  • Riboflavin: (0.055mg) -4% of the DV
  • Magnesium: (29mg)- 7% of the DV
  • Potassium: (448mg)- 10% of the DV
  • Copper: (0.076mg) -8% of the DV
  • Manganese: (0.043 mg)- 2% of the DV

NOTE: DV- Daily Value

Health benefits of Jackfruit.

  • Anti- cancer benefits – A study on benefits of this miracle fruit shows that Jackfruit contains lignans and saponins, which are beneficial phytonutrients that have been shown to offer anti-cancer properties. Lignans have been found to help block the effects of the hormone estrogen, which may decrease risk of hormone -associated cancers  like ovarian, breast,uterine and prostate. While Saponins, on the other hand, are known to optimize immune function and reduce risk of heart disease.
  • Helps improve digestion. – Jackfruit is a nutritional champion: it is rich in minerals, vitamins and dietary fiber, which makes it a perfect natural laxative. Since it has adequate fiber, it can be an effective natural remedy to prevent constipation.
  • Vision support. -Jackfruit is also known to have significant amounts of vitamin A and flavonoid pigments (carotene-ß, xanthin, lutein and cryptoxanthin-ß), offering antioxidant and vision support.
  • A powerful antioxidant. As a good source of vitamin C — and a powerful antioxidant — jackfruit provides about 23 percent of the recommended daily allowance (RDA), which makes it important in helping fight off infectious agents while scavenging harmful free radicals in the body meaning that the fruit can help slow down skin aging and can even assist in repairing damaged molecules, like DNA.
  • Help in maintaining weight. – As it is low in calories and sodium and does not contain cholesterol or unhealthy fats, its luscious fruit lobes make a healthy, appetizing treat you can relish. It gives a feeling of fullness.
  • Helps in pregnancy. – The ambiguous fruit is rich in Vitamin B-complex , containing niacin, pyridoxine, riboflavin and folic acid. It is a viable source of minerals, such as iron, magnesium, potassium and manganese as well. Folic acid is a requirement in pregnancy since it helps prevent birth defects of your baby’s spinal cord and brain

NOTE. Consume jackfruit in moderation because it contains fructose, which may be harmful to your health in excessive amounts.

How to eat Jackfruit.

Is Jack fruit a healthy fruit?
  • Since jackfruit is a versatile fruit, it can be eaten cooked or raw. It can be consumed plain or cooked into both sweet and savory dishes, depending on how ripe the fruit is. The unripe fruit generally tastes better in savory recipes, while the sweetness of the ripe fruit is perfect for desserts.
  • Because it’s an exotic fruit, it can be hard to find fresh jackfruit in grocery stores, particularly when it’s not in season. It is frequently sold canned.
  • Because of its flavor, vegans and vegetarians often use jackfruit as an alternative food. For starters, by cooking it and then combining it with vegetables and seasonings, you can use the fruit as a meat substitute in jackfruit tacos.
  • You can also add jackfruit to curries or soups. Once added to yogurt or oatmeal, the ripe fruit always tastes great.
  • Seeds of jackfruit are also edible. They can be roasted or boiled and then seasoned together. Even the seeds can be used to make hummus.

Some Interesting Facts About Jackfruit.

Are you aware that As most fruits do, jack fruits usually grow from the trunk and larger branches rather than the tree’s outer stems.

Dip the jackfruit seed for a minute in cold milk and grind it well and apply it on the wrinkles, it can reduce facial wrinkles in 6 weeks.

Jackfruit is made up 80% of water.

Traditionally, extracts from the jackfruit tree roots have been used to treat fever, asthma, and diarrhea.

You can try out one of my jackfruit recipe

Simple jackfruit Curry

Ingredients

  • 1 tbsp oil
  • 2 tbsp curry powder
  • 2 bay leaves
  • 5 cloves of garlic (pounded)
  • 1/2 tsp cayenne pepper or ground chilies
  • 2 dried red chilies
  • 1 small onion chopped
  • 2 medium tomatoes pureed 
  • 1 tsp ginger
  •  600g green Jackfruit, drained, rinsed and squeezed to remove excess brine. Also chop into smaller pieces if too big. 3/4 tsp salt or to taste
  • 1 to 1 1/2 cups water

Preparation

Simple Jackfruit curry
  1. Heat oil in a sauce pan over medium heat. When hot, add curry powder and let them start to sizzle for a minute.
  2. Add bay leaves and red chilies and cook for a few more seconds.
  3. Add in the garlic, ginger and onions and a pinch of salt. Cook until translucent. 5 to 6 minutes stirring occasionally.
  4. Uncover and cook for a few extra minutes to thicken the tomato puree. You can choose to shred the Jackfruit a bit if you like.
  5. Add water, cover and cook for 15 more  minutes. Taste and adjust salt and spice.
  6. Reduce heat to medium low and cover and cook for another 10 minutes or longer until desired consistency.
  7. Garnish with Coriander and serve.

Disclaimer.

The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

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healthy weight gain Recipes Stews

Recipes

Here’s a Quick Way to Solve Calorie Surplus- Soups.

Sometimes it becomes so hard to come up with a quick meal that will meet your calorie surplus as you try to achieve your weight gain goals. Though a calorie surplus is required to gain weight, simply eating more only leads to unsightly body fat. To gain muscle, you have to combine a calorie surplus with a solid strength training routine.

Be bowled by our 5 Calorie dense weight gain soups below:

  • African Lentil soup
Lentil soup is calorie dense and nutritious for both vegans & non vegans.

Ingredients

  • 1 large Onion chopped
  • 1 cup chopped Carrots
  • 1 large stalk Celery
  • 2 cloves Garlic
  • 1 Lemons- Raw, with peel
  • 2 tbsp Spearmint
  • 1 tbsp Olive oil
  • 1 tsp ground Cumin
  • 3 large Tomatoes
  • 1 tsp Spearmint
  • 3 cups Lentils
  • 2 cups Water

Preparation

  1. Peel and dice the onion. Peel the carrots then finely chop them. Finely chop the celery and set aside. Peel and Mince the garlic. Zest the lemon then halve.
  2. Cut one half into 4 equal wedges. Thinly slice the fresh mint, putting aside a few leaves for garnish.
  3. Heat 1 tablespoon of oil in a large pot over medium-high heat. Add the onion, garlic, celery, and carrot and cook, tossing, for 5-8 minutes until softened.
  4. Add ground cumin and cook for a min, until fragrant. Season with salt and pepper.Add tomatoes and the dried mint into the pot and using a wooden spoon or potato masher, break up the tomatoes until almost smooth.
  5. Add the lentils, and 2 cups water to the pot. Bring to a boil then reduce the fire to a simmer for 25-30 minutes, stirring occasionally, until the lentils are tender.
  6. Season with salt and pepper.
  7. Add the sliced mint and the juice of half of the lemon and stir to combine.

Optional: blend the soup for a creamier consistency.Scoop or ladle the soup into bowls and garnish with lemon zest (to taste), reserved lemon wedges, and fresh mint leaves.

Note: Recipe Total Calories 3277 Carbs 

  • Lasagna soup.

Ingredients

  • 1 tsp Flaxseed oil
  • 200 gms chicken Sausage
  • 1 medium Onions
  • 2 cloves minced Garlic
  • 4 tbsp raw Parsley
  • 2 cups Chicken broth
  • 1 ½ cups Water
  • 2 cups Pasta sauce- Spaghetti, ready-to-serve, low sodium
  • 1 cups crumbled Bay leaf
  • 1 dash Pepper
  • ½ cup Ricotta cheese
  • 3 tbsp grated Parmesan cheese
  • 2 tbsp Parsley
  • 85gms Mozzarella cheese
  • ¼ cup whole Basil

Preparation.

  1. Heat a large soup pot or sufuria over medium heat, spray with oil and add the sausage; cook until browned.
  2. Break it up as it cooks with a wooden spoon about 8-12 minutes.
  3. Add the chopped onion and crushed garlic and cook for 2 – 3 minutes.
  4. Add the parsley, Chicken broth, water, bay leaves  and fresh black pepper and bring to a boil; cover your pot and reduce heat and simmer for about 30 minutes.
  5. In a medium bowl combine the ricotta, parmesan, and 2 tbsp parsley and mix.

Preparing the pasta.

  1. Bring a pot of water to boil.
  2. Add the broken pasta and cook according to package directions.
  3. Divide between 2 bowls and top each with 2 tbsp ricotta cheese mixture, mozzarella, fresh cracked pepper and fresh basil on top.
  4. Serve and Enjoy.

Note:Recipe Total Calories 2443

Preparation

  • Garlic Tomato Chutney
Garlic tomato chutney.
  • 2 large Tomatoes
  • 60 gms Garlic- 10 large cloves
  • 1 tsp Olive oil
  • 5 Red peppers
  • 1 dashSalt
  • ¼ tsp Spices Mustard Seeds
  • 1 tbsp Canned black beans- Low sodium, drained
  • ¾ Curry paste
  • 1 cup White rice

Preparation

  1. Cook rice as per package directions.Chop the tomatoes finely. Peel the garlic and set aside.
  2. Heat a sauce pan with oil and add whole dry red chilies and sauté for about 10 seconds.
  3. Add peeled garlic pods and sauté over low flame until it changes color slightly. Take off stove and let it cool completely.
  4. Transfer this into a blender. Add the chopped tomatoes and salt and blend to a smooth paste using a little water, if necessary.
  5. Heat the same pan with oil, add mustard seeds and when they splutter, add beans and curry paste and roast for 10 seconds.
  6. Add the ground chutney, mix well and let it cook for ½ to 1 minute.
  7. Into a serving bowl transfer your soup and serve hot with rice.

Note: Recipe Total Calories 1035

  • Chicken Avocado Soup with Lime

Ingredients.

  • 1 medium Avocado
  • 200 gms Chicken breast
  • 3 cups Chicken broth
  • 3 sprigs Fresh Coriander leaves
  • 2 cloves Garlic
  • 1 chopped Green pepper
  • 1 fruit Lime
  • 2 medium whole Tomatoes
  • 1 medium Onions
  • 1 dash black Pepper
  • 1 tsp ground Cumin spice
  • 1 pinch Salt
  • 1 tbsp Coconut oil

Preparation.

  1. Wash the green pepper and tomatoes. Chop the green pepper and tomatoes. Peel and dice the onion into small pieces. Peel and mince the garlic.
  2. Heat a saucepan over medium heat and add oil to the saucepan. Swirl to coat and spread the bottom of the sauce pan.
  3. Add the onion and green pepper. Cook, stirring frequently, until tender, 2-3 minutes.Add the garlic and tomatoes to the saucepan. Cook for an extra 1 minute.
  4. Slice the chicken into half horizontally to form thin fillets and set aside.
  5. Add the broth, cumin, salt, and pepper (to taste) to the saucepan. Put the chicken in the liquid and bring to a boil.
  6. Then reduce the heat back to medium, cover, and cook until chicken is cooked through.Once cooked, remove chicken from the liquid and transfer to a plate.
  7. Wash and dry the coriander and shave the leaves off the stems; discard the stems and chop the leaves.
  8. Halve and pit the avocado; spoon out the flesh and chop.
  9. Dice the chicken and return to the saucepan. Stir in about ¾ of the coriander (save the rest for garnishing) and juice from half a lime.
  10. Serve your soup in a bowl, stir in avocado, and garnish with the remaining coriander. Enjoy!

Note:Total Recipe Calories 883

  • Broccoli Soup with Cheddar Cheese

Ingredients.

  • 6 tbsp unsalted Butter
  • 500 gms Broccoli
  • 1 large Onions
  • 2 cloves minced Garlic
  • 1 tsp Tarragon leaves
  • 1 cup Light whipping cream
  • 3 tbsps Wheat flour
  • 61/2 cups Chicken broth
  • 12 cup shredded Cheddar cheese

Preparation

  1.  Melt 3 tbsps of butter in heavy medium sufuria over medium-high heat.
  2. Add broccoli stems and onion; sauté until onion is translucent, for about 6 minutes.Add garlic and tarragon; sauté for 1 minute.
  3. Add stock and bring to boil. Simmer uncovered until broccoli is tender, for about 15 minutes.Stir in cream.
  4. Create a paste by mixing the remaining 3 tablespoons melted butter with flour in small bowl. Whisk paste into the soup.
  5. Add broccoli florets.  Simmer until soup thickens and florets are tender, stirring frequently for about 5 minutes.
  6. Preheat broiler. Place 3 ovenproof soup bowls on baking sheet. Divide soup among the bowls.
  7. Sprinkle 1/3 cup cheese over each. Broil until cheese melts and bubbles around edges, about 4 minutes.
  8. Serve

Note:Recipe Totals Calories 2453

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Exercises healthy weight gain

Weight Gain Secret: Muscle Building Techniques For Vegans.

The Possibilities Of Building Muscle As A Vegan

As long as you are consuming the right nutrition with high protein, you don’t have to be a meat-eater to build muscles. Building up your muscles is 80% from your diet while the remainder 20% comes from your physical exercise and training. To lose fat and build muscle you have to eat correctly.

This will be your first and main priority before moving to your physical activities. If you got diet fixed and in check, you are a step closer to building up muscle. That being said building muscle as a vegetarian is a daunting task and a complex one due to the fact you would have a restriction to the certain food that you have access to eat.

Diet Plan Tip: To build muscle, eat at a surplus and do resistance training.

The Essential Nutrients

Determining your vegan diet plan is significant to determine on what you can and should eat and how you can consume it. Just like any ordinary people that have fixed their diet plan, as a vegetarian it is best to track the calories of everything you eat during the entire day. As a vegetarian, your protein requirements will vary from the usual diet plan that ordinary people practice.

If you are strength training then you would probably need to take protein supplement with the addition to your personal diet. There are various types of protein based foods that you can consume such as hemp protein, soy, rice protein and gemma protein. Egg or whey protein are viable options too if you are not a vegan that avoid foods produced by animals or animal products in any way.

Diet Plan Tip: When it comes to protein consumption, always be conscious of eating various sources of nutrients for a complete distribution of amino acids.

These vegetables contain above 4gms of proteins per cup.

The Significance of Vegetable Protein

There are various significant factors to look into when it comes to the consumption of vegetable protein. Studies showed that the anti-nutritional factors which are commonly found in soy and other vegetable protein have negative effects in human nutrition. These are substances or compound which act to reduce the intake of nutrients, absorption, and utilization and may produce other adverse effects. Hence, it is highly significant to keep in mind that a higher consumption of vegetable protein is required to gain the same effect of a usual consumption of protein.

The best vegetable protein powders you could consider are as follows:

Whey protein: One of the best choices for vegetarians especially for muscle builders. Moreover, it helps with cutting down excess weight and supports the overall of your health. Whey protein can be easily absorbed and digest into your body.

Additionally, it is an ideal choice for people who are lactose-intolerant as it tolerable compared to other protein powders.  If you’re a veganism that is refrained from consuming any dairy products, whey protein is clearly not your choice at is derived from cheese production.

Brown rice protein powder: Is a good option if you can’t opt for whey protein as they are gluten and dairy-free. They are packed with high levels of antioxidants and nutrients to support weight loss.

 Hemp protein: It contains a complete amino acid profile while it is easy to digest and it helps with pre- workout as it won’t cause stomach issues while you are exercising. Moreover, hemp is a safer plant source of protein in general as it is cultivated using the organic agricultural method.

There are various nutrient-dense foods that you can gain protein for your plant-based diet. Vegetables such as avocado, broccoli, spinach, sweet potatoes and boiled peas can be your staple vegan diet. Legumes especially lentils and beans which have been the foundation of various diet plants is a plant that you could consider. They are high in protein and dietary fiber.

Moreover, they are mainly feel-good foods for satiety, balancing blood sugar, maintaining weight and energy. Last but not least nuts and seeds can be incorporated into your snack or meal diet plan as they offer high amounts of protein, fiber, vitamins, and minerals.

Planning Out Your Diet!

“Planning out your Diet!” is being self-aware with what you eat and how much you eat daily. The optimized way to do this is to calculate the calories of everything you consume during the course of the entire day with the use of a calorie tracking application or a pen and paper. Suffice to say if you wish to gain muscle, you basically need to eat over your Total Daily Energy Expenditure (TDEE).

If you are losing weight at the same time while building muscles, it is best to remain conservative by staying within 500 calories above or below, respectively. TDEE calculator will only project out the estimated daily caloric needs, hence you need to track your daily calorie intake and compare that to your weight loss/gain to determine a more personalized approach.

Adjust your daily intake and reassess for the next few weeks, repeat this step until you are losing weight at the
motion determined by your own daily deficit.

Diet Plan Tip: The best meal plan is always going to be one that you create yourself.

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