Weight Gain Secrets For Women Revealed.

Studies show that women—compared to men—are more prone to weight gain. This is not because females eat more than males. But it is believed that female weight gain has certain link to their hormones, which are prone to certain imbalance. Experts believe that this imbalance in hormones can be caused by aging or menopausal, taking in certain medications, or her over all lifestyle.

Weight gain for females involves eating right and doing exercises.

Female weight gain has been considered as a sort of epidemic not only in the United States but also in other first world countries.

This is because studies show that more and more hormonal imbalance in females are noted in countries where women tend to be more busy because they don’t have time to take care of themselves by proper eating and regular exercise.

Aside from improper diet and lack of regular physical activities, women who have unhealthy lifestyle such as active night life are more prone to female weight gain because they tend to drink more alcohol and eat less nutritious foods in the process.

However, female weight gain does not always indicate obesity.

There are cases when women need to gain some weight to recover from a certain eating disorders such as anorexia or bulimia. There are also those who need to gain more weight to be able to gain confidence by having a fit and sexy body.

For females who are looking forward to gaining some more weight, they should focus more on eating the right kind of food.

This is very important because the type of food intake will determine the amount of nutrition and calories that are stored in their muscles. For healthy female weight gain, the focus of food selection should rely on healthy foods that consist of vegetables, fruits, lean meats, beans, seafood, and poultry products.

Aside from balance and healthy food selection, healthy female weight gain should also involve sufficient supplementation like vitamins as well as a set of regular exercise such as everyday work out.

Women who are looking forward to gaining weight for aesthetic or health purposes should bear in mind that this task would require many—but sufficient—calorie intake.

The amount of calories that should be present in the body should be somehow regulated to ensure that it would not go beyond the standard weight target.

For those who are planning to lose weight due to excess female weight gain, they should start to trim down on foods that have too much fat and calorie content. They should also stick to light meals to ensure that they are not losing all the nutrients in their body.

Aside from regulating their food intake, women who are afraid of the consequences of too much weight gain should also engage in physical activities that can help them build firm muscles and fit body.

Whatever your reason for weight gain as a woman, it is very important to take note of your overall heath condition. For those who are planning to gain some weight through regular workout and other rigorous physical activities such as bodybuilding, it is very important to be physically active first. This is to prepare your body for the set of exercises that would be required during the workout.

Being physically active is also a good indicator that you are physically fit. Other way of knowing if you are physically fit is by consulting your physician. The doctor will conduct a series of test that will determine if you are ready to gain weight or if you need to lose some. By doing this, you can avoid certain complication brought by female weight gain.

How to gain weight for women.

Some women are underweight. If they want to reach their ideal weight, they will have to work hard in the coming days and months as this will not become a reality overnight.

For that, there are two main things that the woman has to do.

  • Women have to eat right.
  • They have to exercise.

Eating right.

When we say eat right, we don’t mean sitting on a sofa and eating fast food the whole day. Healthy weight gain in women means that we have to practice good nutrition. This is achieved by getting the right amounts of fat, carbohydrates and proteins.

A good source of healthy fat comes from what is known as omega 3 fatty acids. Omega 3 fatty acids comes as a good source of healthy fat. They are very special, because the body can’t make it. You will get this from fish feeding and other aquatic life including algae and krill. It may also be eaten by eating other plants, such as purslane and walnuts.

You can get protein from lean meat, poultry products, legumes and seeds. This is also important because it builds and repair tissues that are torn down from a workout. They also produce enzymes, hormones and other body chemicals

Carbohydrates would also provide sufficient nutrition. It is the power that gives us the ability to conduct our daily activities. So, if you want to remain healthy, you need to get everything that can be found in fruits, vegetables , and whole grains.

You can also get these three from food supplements which are available as tablets or beverages. This can be purchased over the counter because you don’t need a medical prescription.

Exercising.

Eating is one of the things women need to do in order to gain weight. The other is to do some exercise. Even if working out increases your metabolism, it may also make you want to eat more later. It can also affect the structure of your body, because you will soon grow muscles.

Women will gain weight by doing aerobics, swimming, jogging, biking and walking exercises. Some can lift weight but not too much to make you look like a kid. You should work for around an hour or two a day, three or four days a week, so don’t forget to carry water or some energy drink to replenish what you sweat.

If you’ve never done exercise before, begin with something simple before the tempo increases. Since they have authority on this matter, a physical trainer can help out. But before you do it, don’t forget to have your doctor check if this is safe to do.

How to go about it.

Making healthy meals is an outstanding example of how to gain weight fast for women who want to improve general physical activity, daily body function and, depending on individual perception, overall health and appearance.

Despite the fact that allowing some treats once in a while may help you with weight gain, the focus should mostly be placed on consuming foods that are calorie dense and are also nutrient-dense.

Depending on personal eating habits, you can get essential proteins and amino acids from a variety of sources including legumes,red meat, poultry, eggs and soy products. Protein helps in improving muscle recovery and provides the essential micronutrients the body needs to function appropriately.

When it comes to selecting carbohydrates, whole wheat sources provide longer lasting energy for the day. This is because whole wheat contains complex carbohydrates, which take longer to digest compared to simple carbohydrates found in candy and sugar.

Besides, adding vegetables to the diet may not be something many people both men and women associate with gaining weight, but research shows that starchy vegetables like corn, potatoes, cassava, arrowroots, squash and yams provide important nutrients and also lead to weight gain.

Selecting fruits.

When selecting fruit, you should opt for fruits that aren’t as water dense. Choose fruits like pineapples,avocado and bananas as well as dried fruits like dried blueberries, cherries, and raisins. These fruits are all higher in calories.

In spite of the fact that allowing some treats once in a while may help with weight gain, the focus should be placed on consuming foods higher in calories that are also dense in nutrients.

Lift Weights.

Women too can Lift weight to gain weight

Lifting weights is definitely not just for men. Hitting the gym and exercising are great ways to support healthy weight gain. But how does weight lifting lead to gaining weight? Many people who exercise often notice an increase in the number on the scale, and this is because lifting weights and other forms of resistance exercise help build muscle mass. However, always keep in mind that muscle is much denser than fat and, while it weighs more, it takes up less space on your body than fat. Don’t be scared to lift heavy and lift often, this will help you gain muscle weight instead of fat. Don’t be afraid to lift heavy!

Consider some isolation exercises such as bicep curls as well as joint exercises such as squat and bench press. Resistance exercise is a great way to help women gain weight quickly in an easy and healthy way, along with the many other benefits that lifting weights has to bring.

Drink Your Calories

Smoothies and Shakes help you meet your calorie surplus.

Some women may find it hard to eat as much as necessary during the day. Drinking calories is an easy and tasty way women can get extra calories. Milk is one way to get more protein, calories, and vitamins, depending on your sensitivity to milk. The matchless cup of whole milk is about one hundred and forty-eight calories, with one hundred and twenty-four calories of 2 percent milk not far behind.Drinking fruit juices, smoothies and shakes is another delicious way to pack in calories and vitamins.

Supplements.

Boosting your weight gain with protein powders and weight gainer products is yet another way women can add weight quicker. These types of supplements provide extra calories, carbohydrates, protein, and nutrients to improve weight gain and help fill in nutritional gaps in the diet. There are a number of weight gain protein powders you can consider I.e Vintage Brawn Protein, Body fortress Advanced Whey Protein or even Quest Nutrition Cinnamon Crunch Protein Powder. They all come in different flavors the choice is yours to make.

Eat More Frequently

Adding variety to your diet will help you gain. Getting enough calories throughout the day may be difficult if you save them all for just two or three meals. Many women who want to add some extra pounds find that eating many smaller meals throughout the day helps them reach their calorie surplus.

Meal Planning

Meal planning for weight gain preparing your meals in advance and having them stored away in containers makes it a lot easier when you’re on the go. If you are unable to squeeze in more meals throughout the day, you can at least make sure that you are snacking on higher calorie, nutrient-rich foods periodically. Some good ideas for snacks with more calories and a decent amount of macronutrients per serving include nuts like almonds, Brazil nuts, and pecans.

Conclusion

Gaining weight in females can Mean Better Health for women. What constitutes healthy weight gain will, of course, differ from individual to individual. Let your wish to feel great and healthy dominate the number on the scale. Depending on your personal health and fitness goals, weight gain can be more sustainable for you. Lean muscle mass is a good sign of gaining weight.

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How to gain weight quickly? A Lazy man’s tips and tricks.

When it is comes to gaining weight,be it fast or at your own pace, it requires the same amount of dedication and determination as required during your weight loss process. And, if you are meditating over how to gain weight quickly within a week or two, your discipline will surely be tested.

Common Weight gain Questions from Quora.

  • I’ve been skinny my entire life. As a lady, this is really cutting into my confidence. There are times when I gain a little bit of weight but I end up losing it quickly! What should I do to gain weight permanently?”
  • How do I gain weight quickly?
  • What should i drink early in the morning to put on weight faster?
  • How could I gain weight in a healthy way?
  • What is the easiest way to gain weight fast for skinny guys?
  • How can I gain the most weight I could in a short period of time.

The above questions from Quora and many more from different sites including Feedspot gives you a brief idea of the desperate need for many people to gain weight. All this means that there is a reason why they need to add weight.

This article will help you understand reasons why people gain weight, understand the unexplained weight gain and healthy tips to help you gain weight faster. It’s now time for you to get ready to check your limits if you want to gain weight in just a couple of weeks.

Reasons why people gain weight.

Bodybuilding.

Bodybuilding is one major reason why people—regardless of gender, race, or status—gain weight. These group of people believe that having a muscular frame is sexy and the best thing for them. Fitness gurus say that people who are into bodybuilding should really gain weight so that their bodies will have so much to burn while they are doing rigorous workouts and training required in body building.

Some job requirements.

Thirdly, People do gain weight because it is a requirement for a certain job. Although this reason is confined to those who need jobs like freelance bouncers in a private bar or concert, in house fitness guru, body building trainer and the like, more and more people are adding weight so that they can get a job where they can earn money as well as achieve satisfaction and fulfillment.

Pregnancy.

Photo by Andre Furtado on Pexels.com

Pregnancy is also another major reason why esse need to gain weight. Weight gain is very essential for women who are conceiving because this ensures healthy and successful pregnancy. Experts say that weight gain is inevitable for pregnant women because this is where she and the fetus inside rely for sufficient nutrients. Pregnant women should never hesitate to gain weight during this event in their lives because proper food intake and ideal body mass will determine the outcome of the pregnancy.

Recovering and avoiding eating disorders.

Both men and women prefer to gain weight so as to avoid or recover from various eating-related disorders such as anorexia and bulimia. People—especially girls—would now like to gain weight so that they won’t be mistaken to suffer from an eating or emotional disorder.

Maintaining good health.

Finally, people gain weight because of their health. It has always been a fact that intake of good healthy food is a key reason to maintaining good health. This is because the nutrients from the foods we eat gives us the energy we need to sustain a healthy body. Studies show that many people would like to gain weight because they believe that having higher body mass is a good indicator of good health.

Unexplained weight: Understand Their causes.

Unexplained weight gain happens when people undergo or experience substantial accumulation of added pounds that cannot be attributed to dieting or overeating. This can actually happen both ways, unexplained weight changes can either see one losing or gaining a considerable amount of weight. For both cases, there may be certain factors involved.

Unexplained weight gain usually happens when people consumes more calories than they can use. This can be brought about by overeating but also through other means such as lack of physical activity, hormonal changes as well as mood swings. It would be easy if the weight gain can be attributed to one’s diet that usually is composed of too much calories that the body can use for energy. This leads the body to convert the excess calories into fat cells and store it up in the body for later use, thus resulting in weight gain.

But there are instances that weight gain cannot be directly attributed to one’s diet or overeating. Some people undergo weight changes even though they try to follow the same diet routine for the longest time to maintain their weight. Unexplained weight gain in this case can be attributed other means. Some may be caused by some underlying illness or disorder. Some can also be caused by changes that happen in the body or changes in lifestyles.

Here are some of the known causes of unintentional or unexplained weight gain in people.

Lifestyle Changes

Some lifestyle changes may also be the cause of some unexplained weight gain in people. Most notable of these changes is when one quits smoking. Quitting smoking would eventually see a person gaining a bit of weight due to the changes happening inside the body brought about by quitting a bad habit such as smoking.

Pregnancy and menstruation

In the part of women, unexplained weight gain may be caused by one’s menstrual cycle or pregnancy. The hormonal changes that happen during a woman’s menstruation may cause her to gain some weight. In a similar way, a pregnant woman may also experience adding up some weight which is natural with the development of the fetus inside the womb.

Tumors

Some tumors may also be the cause of unexplained weight gain. There are some tumors, especially those that release large amounts of serotonin and other substances may also bring about unexplained weight gain in people who may have them. Most of these weight gain causing tumors are those usually located in the bile duct, pancreas, intestinal tract, the lungs or the ovaries.

Aging

People going through aging may experience some gradual decrease in their metabolism. This decreases the body’s capacity to burn calories more efficiently which results in an excess of calories which the body converts to fat for later use. The low metabolism brought about by aging may be a cause of weight gain for people above the age of 35. Elderly people may also experience bouts of weight loss since aging may also bring about loss of appetite.

Medication

Some types of medication may also help in causing unexplained weight gain in people. Certain medications such as cannabinoids, corticosteroids, insulin, sulfonylureas, and antipsychotics may contribute to weight gain in people who are using them for treatment. People using such medication are advised to talk with their doctors first before halting their treatment because of the unexplained weight gain. Abruptly stopping some of these medications may prove to be dangerous.

How to Gain Weight Fast: Basic tips.

Adding weight fast does not mean that you have to eat unhealthy food items which are high on trans fat. Therefore, a nutritional diet plan is equally important during weight gain as it is during a weight loss. Stick to high calorie foods like:Seeds, Nuts, Peanut butter,Starchy vegetables, dairy products, Eggs, Beans and whole grains.

While trying to gain weight, you still don’t have the freedom to eat everything which comes your way. You must try at all cost to refrain from fast foods like: Burgers, Cheesecake, Potato fries, Onion rings, Candies, Hot fudge, Sundaes.

We all know that such foods may tempt you but they are improper for your health in each and every aspect.

Eat a balanced diet.

Have a well balanced diet on your menu. Choosing the right foods is very essential for gaining weight because these are the sources of nutrients, vitamins, and minerals that will enter the body. To be able to gain weight safe and easy, people should load up on calories. They should increase their calorie intake so they will have much more to burn during physical activities.

Wide range of healthy foods that can be included in the diet are vegetables, fruits, beans, nuts, whole wheat grains, lean meats, seafood, poultry products as well as some dairy products. Keep in mind that food—no matter what they are—can add up to your weight. But not all can be healthy for you such as some processed foods that contain saturated fats and bad cholesterol.

Exercise:

Get into regular physical activities such as workouts and exercise. Gaining weight is not just about eating, it also about building the muscles to keep them healthy and firm.

Muscle-strengthening and fat-burning routines are best for those who are just starting to gain weight because these exercises determine how slow or fast you can burn whatever you are eating. To be able to gain weight fast yet safe, always do workouts or other exercises religiously to ensure that your muscles will not sag once you have gained weight by increasing your food intake. If you are already ready for a higher notch, do some variations on your exercise or ask the gym instructor to create a program for you if you are enrolled in any fitness class.

Include a muscle building regime in your weight gain plan, in order to eat more calories than what you spend. Lift weights. HEAVY weights. Push yourself constantly. If you’re able to lift weight more than 10 reps, it’s too light. Go up. Ideal range for building mass is 6-10 reps. 3-4 sets per workout.

The weight gain theory is basic but challenging.

Non-Exercise Physical Activity+ More training < More calories = Weight Gain (Fat or Muscle Gain which will depend on a number of factors)

But then we’re talking about gaining muscle and not gaining  too much fat.

There are three things to work on in order to gain muscle:

Normally eat with the correct protein : fatcarb ratio ; i.e., 40:30:30

Go for Fats  from Omega 3 sources (size 2-3 thumb sizes) and it can also be saturated fats such as coconut oil, olive oil,  butter, ghee. Before worrying about fat gain, it is a fallacy  that we have been told and fallen into advertising pit to  buy sugar and carbs and get fat. You could also choose carbs  from fruit for the remaining part of the calorie goal. You can also eat as much vegetables as you want without counting calories.

Weight gainers and Supplements

You need to take in more calories than you burn if you want to gain weight quickly. Let’s say you need about 3000 calories a day to keep your weight going. It means you will be eating food worth 3,000 calories. Then you’ll have to drink a 400-calorie gainer. You’re now in a surplus of 400 calories. These extra calories will help you build strength, muscle and fat. So yes, weight gainers work when used correctly.

If I had a choice between creatine and protein it’d be a difficult choice considering how effective creatine is. Significant strength and size gains is visible within the first two months of using creatine. I did find a really great one that is effective and worth your money on Amazon. It is also vegan friendly. A spoonful after your workout is just enough. Remember to drink at least a gallon of water per day to remain hydrated.

Double your Food consumption:

Sounds thrilling! Yes, it is. But not as simple as you think. If previously you were eating three meals daily, its time you double the quantity and eat at least six times (each meal in equal portions). For the first few days, you might have to force the extra food on yourself. Each extra five-hundred calories eaten per day will add an extra pound to your weight in a week.

Calculate your calorie requirement:

In their own way, every individual is different! And hence their calorie requirement is different too. What you need to do is, keep checking on your intake and calorie needs. And once you have managed to figure it out, add 500 more calories to your daily consumption. You may have more control over nutrient intake by getting the extra calories you need from real food.

Make your own weight-gain shake by blending together bananas, strawberries, Greek yogurt, peanut butter and ice or soy milk, along with tofu, blueberries, mango and flax seed. Other calorie dense foods to help you gain weight include cheese, eggs, nuts, whole grains and beans. This calorie dense food will help you gain weight within a week. Also, fixing a schedule for your meals will help you consume sufficient calories throughout the day.

Drink your foods:

Just like your food items, the drinks should also be high on calorie content. But, keep in mind that it should not cause any harm to your health. Therefore, only opt for those beverages which are nutrient rich and have healthy calories. Consider drinks like shakes ,smoothies and yogurt. As you prepare your smoothies its advisable to include your preferred weight gainer, whey protein, creatine to make it caloric dense.

At all cost try and avoid drinks like.

  • Packaged fruit juices as they have high sugar and preservative content.
  • Colas
  • Flavored coffee drinks
  • Sweetened teas etc.

Eat more proteins.

Proteins are building blocks and are essential in helping your body build muscle mass. To add weight faster and build lean muscle mass, you must include a protein food source in every meal you eat. Aim to take 1.5-2 gm of protein for every kg of body weight. Some food examples beef, chicken, fish, eggs,beans, legumes, nuts and their butters, seeds etc.

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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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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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Home Workout: It’s Not as Difficult as You think.

In our endeavors to try to gain weight in a healthy way, we always forget that muscle building is a necessity. This is where exercises come in. Home workouts covers up for the stresses and pressures of muscle building. How do I mean. Working out from home can be both cheap and comfortable considering its in comfort of your home. And it doesn’t have to be difficult.

We tend to assume that people working out in their living rooms or at home gyms when the term ‘ home workout’ comes up. Home means’ indoors’ and so we conclude that most likely a home workout would take place in one of the house’s spaces.

But this is not always the case.In fact, the best way to do home workouts is often to train outdoors, and for that there are a few good reasons. Read on to find out what they are…

What is Functional Strength?

The principle of functional strength is that you are trying to build strength in a real-life environment that you can actually use. This means that the strength you have developed can convert to better lifting when you’re moving house. This is sometimes seen in the context of evolution – What kind of strength is designed for our body to develop?What kind of strength would be effective when we were in the wild for hunting, foraging and building?

It’s often said that the best way to build functional strength is to perform bench presses and deadlifts. That way, you can train in a way that you are using many muscle groups in conjunction and combining that with good form, good grip strength and more. These are compound ‘big’ lifts and they tend to get universal applause.

This is the reason why you need to start training in your garden! Not only will training at home yard help you to build more muscle by challenging yourself in unique ways every single time – such that you never plateau but it will expose you to training in different weather conditions, environments and it will ensure you’re getting an excellent dose of vitamin D. In short, this is far much healthier for you and it poses a unique challenge.

So on sunny days, step out of your home gym and try lifting some logs or bricks in the garden, or performing chin ups from that tree! You can jog round the garden, skip or even just try moving a pile of bricks from one side to the other. With extra space and less chance of breaking things, you can also get a lot more creative with the way you’re training out here!

3 basic items to kick start your home gym.

Weight gain home workouts
Home gym with dumbbells, bench etc. For your home work outs.

Building your home gym doesn’t have to be expensive and it doesn’t need to take up a lot of space. In order to create one you can use to work out from home, you just need to work smart and you need to fulfill a number of specific requirements. Read on and we’ll look at some of the ways you can do this without breaking the bank. Basically, it comes down to just buying a few items, each of which is highly affordable and can be easily stored to avoid taking up too much space.

  1. Pull Up Bar

The first item you’re going to need is a pull up bar. Before you purchase a pull up bar, you’ll be able to train almost every muscle group using only your own bodyweight. The only exceptions to this are muscles involved in pulling. That means  your biceps and your lats, which require you have something to hang off of should be considered.
And that’s where the pull up bar comes in. With a pull up bar, you’ll be able to start performing not only pull ups but also chin ups, rows and even hanging sit-ups. This then means that you really can train every muscle group, even if you are still limited to using only bodyweight.

2. Dumbbells

With dumbbells, you can now start using weights and you will be able to train every single muscle group. Dumbbells simply allow you to add a weight to either hand, which means you’ll be able to perform not only curls but also dumbbell presses, shoulder presses, tricep kickbacks, tricep extensions, upward rows, shrugs, weighted squats, lunges and all manner of other exercises. Finally, nearly anything you would normally be able to do with a barbell can be done with a pair of dumbbells – as well as a lot more besides.

What is important for your long term success here is that you have enough weight that will allow you to up the challenge as you progress. The greatest news, is that you can purchase dumbbells that have adjustable weight which will allow you to add and remove weights plates as required in order to consistently keep increasing the challenge.

3. Bench

All that is left is to add a bench, I mean a weights bench. Preferably one that will allow you to change the angle. This way, you can then perform not only dumbbell presses and flyes, but also isolation curls (sitting with your back supported by the bench), incline and decline presses, shoulder presses and all the other things using much heavier weights.
With just these three items, you can now effectively have everything you need to create a fully functional home gym. In case you desire  to progress, this will offer enough challenge to keep you on your toes and keep you growing!

Of course where you choose to expand from is then up to you.

Some Unique and Powerful Exercises to Add to Your Home Workout.

Building muscle and  working out is usually all about keeping things varied. You need to continue challenging your body and that means avoiding reaching a plateau at all costs.
The major problem though is that finding ways to train from home can sometimes be challenging. Of course you can not stock your home with quite as much gym equipment as the typical gym and even the sheer weight can end up costing a lot of money.

As such, you need to get a little extra creative in order to get the most from your home workouts and sometimes this will mean thinking outside of the box and trying to come up with unique training ideas.

Here are a number of exercises that you may not have thought of but which can be very effective at building muscle from the comfort of your own home…

  • Calf Jumps

Training your calves from home can be tricky unless you have a lot of weight to pile onto your dumbbells. A perfect solution is to use ‘calf jumps’ which train the explosive fast twitch muscle fibers. The idea is to simply jump while keeping your entire leg straight. This means that you’re generating all of the power from your foot and your calf. This can be a surprisingly effective workout!

How to do jumping squats.
  • Jumping Squats.

Jumping squats are equally as effective and something a lot of people just don’t think of. Just squat  and allow your knees to bend 45 degrees and at the top of that squat, jump up in the air!

  • Crawls.

There are a variety of crawls you can do which include bear crawls, Spider-Man crawls and more. These are great as they keep a constant time under tension while at the same time training your ‘contralateral coordination’ as you are moving all your limbs at different times. They are a great form of functional training and something you can do across the garden!

Spider man crawls.
  • Drag Curls

These should be performed with either dumbbells or barbells, an alternative way to try using your dumbbells. Just curl the weight, but by dragging the weight upward instead. This means your hands are pointing slightly more toward the ground at the beginning and then come directly upward but the pivot in your arm is still going to be the elbow joint. This makes curls a little bit easier, which in turn makes them great to round off a drop set.

  • Burns

Burns is one of the most deadly words in all of weight training. Burns are exercises you perform as a last option when you have nothing left to give and nothing left in the tank. Here, you are simply doing as much of the exercise as you can still do. So if you can only bob up and down on the ground after a number of press ups – that’s all you do. It’s a good way to finish off the muscle, it’s exhausting but also creates a real flood of blood and metabolites to finish you off.

The last piece of the puzzle -Diet

Finally, you need to think about the final piece of puzzle: the diet. Because whether you’re working out at the gym or at home, your diet is one of the MOST important factors for ensuring that the maximum benefit from your training is achieved.

Likewise, diet is crucial whether you want to lose weight or build muscle – though the strategy will change.

Note: Building muscle MAKES you burn more fat, even when you’re resting. That’s why running and using resistance training is so good for creating a lean and toned physique and when you combine this with the right diet, you are attacking your fitness and your health on all fronts. The hard part is just putting this into practice.

Monitoring all the calories coming in and out of your body takes a long time and is rather joyless, so for most people it will be sufficient to make a strong estimate instead. Likewise, you can make life easier for yourself if you eat a relatively consistent healthy, high caloric breakfast and lunch.
If you do that, then you’ll be able to avoid having to calculate how many calories are in those meals on most days – it will be enough to just guestimate how much is in your dinner and then add that to the total. Keeping a consistent breakfast and lunch is much easier because these are functional rather than social meals – we tend to eat them when we’re on our own rather than out with friends.

Protein shakes.

It is also a good idea to include protein shakes to your diet. A good protein shake should be able to add to your diet especially if your main agenda is to build muscle or add weight. This is because it is generally agreed that for each pound of muscle mass, the optimal intake of protein for muscle growth is one gram. For a lot of people, that’s going to mean 170 grams plus and getting that naturally is hard work in your diet. Protein shake is simply a useful and convenient way to help this process, but that’s exactly what it is– a’ supplement’ diet and not a meal substitute.

And there you go –create your home workout and try working some of these into your routine and that should give your muscles a bit of a wakeup call!

Why Your Exercises are Missing the Mark and you are Gaining weight.

Cycling is an aerobic activity, which helps your heart, blood vessels and lungs all get a workout.

You started your exercise routine, squeezed a week of sweat in a few solid days, and a balanced diet full of nutritious food. You feel like you’re well on your way to tipping the scale, but when you finally step on, the numbers say otherwise.

Well, listen up: You’re not alone. Research indicates that while some individuals lose weight alone as a result of practice, most individuals do not. There are many variables involved in weight loss, including some lifestyle decisions and health practices that can lead you to lose weight put on pounds even when you’re putting in the work. Here are some reasons you might not be seeing the results you wanted from your workout:

1. You might have a health issue.

If you’ve really been exercising, eating right, and getting enough sleep, but notice that your weight just keeps creeping up, you might want to see a doctor, says Machowsky.

Thyroid problems and certain medications can cause you to gain weight, no matter how much time and effort you put into eating healthy and working out. So if you’re feeling extra frustrated, don’t be afraid to talk to your doctor. They can rule out more serious health problems.,

2. You’re giving the number on the scale too much attention.

There are a variety of reasons you shouldn’t mind the number on the scale as much. There are days when you eat and drink differently, sweat more because of the workout you’re doing or the temperature outside, sleep less from stress, etc. The list goes on. The number on the scale could teeter for all of these reasons.

Instead, take a step off the scale and assess the other benefits you might have gained from your newfound exercise routine. Do you have more energy? Do your clothes fit a little looser? Do you feel stronger carrying groceries or putting a suitcase in an overhead bin? Are you feeling all-around happier, more motivated, or less stressed? Did your overall health improve? These are the benefits of exercise that matter more than the pounds you’ve lost—and that should keep you motivated.

“It’s ultimately about how you’re feeling,” says Jason Machowsky, RD, CSCS, clinical supervisor of performance services at the Hospital for Special Surgery in New York City. “Look for other measurements of exercise working—weight is not the only measure of success.”

3. You are not lifting weights

Cardio raises your metabolism more, spiking rates of hunger, but weight training provides a powerful way to counter this, Armul suggests. “Moreover, you’re actually burning more calories at rest when you gain muscle from lifting,” she suggests. “Lifting weights tends not to increase your appetite as much as your cardio, and it improves your metabolic rate by accumulating lean muscle mass.” Even better, concentrating on strength training can assist you live longer— and even better pay-off than shedding a couple of pounds.

4. You’re eating more calories than you’re burning.

It’s super common for your appetite to turn up just as your fitness hits full blast, says Torey Armul, RD, spokesperson for the Academy of Nutrition and Dietetics. In fact, a June 2019 study from the Journal of Clinical Nutrition found that people tend to lose less weight than expected when they exercised because of an increase in appetite—and an increase in energy intake.

“When you start working out, your body starts burning more calories,” Armul explains. “And when you burn more calories, your body naturally wants to compensate by eating more calories to make up for what you’re burning.”

What’s more, people tend to overestimate how much they burn in a workout. Armul suggests keeping logs of how many calories you burn in a gym session, as well as tracking your food intake. Fitness trackers I.e Fitbit and Apple Watch will guide and tell you calories burnt during exercise, while weight loss apps like MyFitnessPal offer easy food recording. You definitely don’t need to write down these numbers for months, but try a week or two just to see how your stats line up.

Armul also says it’s a red flag if you’re exercising only so you can eat more. “That’s a good theory, but you don’t want to use eating as an excuse to exercise,” she says. “Make the goal getting healthy or fit or increasing athletic ability—not doing it just so you can eat more.”

5. Your before or after workout snacks are not the perfect choices.

As your appetite increases from burning more calories, it’s easy to reach for pre-packaged and processed foods that contain simple sugars, says Armul. But instead of filling your hunger with chips, cookies, or crackers, go for healthy post-workout snacks, such as fruits, veggies, lean protein, and healthy fats, so you get filling nutrients and likely in smaller portions.

While it’s beneficial to eat something after a workout to recover and rebuild, you don’t always have to consume something. If you ate lunch or a mini meal an hour before you exercised, you probably don’t need something post-sweat, too.

On the flip side, if you don’t eat before your workout because you’re waiting for that post-activity re-fueling window, you might be left absolutely starving after exercise. That’s also a safe bet for gaining weight. Reaching a state of extreme hunger tends to cause people to overeat, says Machowsky, so keep your satiety levels in check.

6. You are eating too much carbohydrates and proteins.

Marathoners may need to load carbohydrates prior to the actual big day, but if your runs last less than an hour, you don’t necessarily have to fill in carbohydrates— the same goes for protein. Most Americans actually already have enough protein in their diets, Armul says, so you don’t have to concentrate so much on having so much of it — even if you’re weight training. “People like talking about protein because it’s vital, but if you consume too much, you’ll gain weight because it’s going to be additional calories,” she suggests.

7. You are drinking very little water.

“I believe individuals forget how much more fluid they need to exercise— you need to make sure your liquid needs are met,” suggests Armul. Almost always we, mistake hunger for thirst so plan to increase your water consumption as your workouts are pumped up.