Are you an underweight person and desperately thinking of gaining weight quickly?

These are few tips to help you out if you are in this situation.

 If your BMI (Body Mass Index) is less than 18 then you are considered an underweight individual and you need to increase your weight to become healthy. BMI is calculated as your weight in kilograms divided by square of your height measured in meters.

1. The only way to gain weight is to eat more; i.e., to consume more calories than your daily requirement. Excess calories are converted into mass which increases your body weight. You should determine your daily calorie requirement (from the daily activities you perform) and also your calorie intake (from the food items you consume daily).
2. Try to increase your calorie intake daily so that it will steadily increase your weight. Remember, you have to wait for a few weeks for the results to actually be visible. Distribute your meal timings accordingly. You can go for 1 breakfast, 3 meals, and 1 snack-break daily, rather than consuming in bulk at a single time.
3. Fat-rich food items and protein-rich are more preferred food items that help to gain weight. Fats give more calories per gram, while proteins help to build muscles. You should try to consume eggs, milk, meat, cereals, pulses, and/or whole-grains, which are rich sources of proteins. Cheese, chocolate milk, coconut, peanuts, walnuts are rich sources of fats.
4. Energy dense food items provide more calories per gram. These include, but are not limited to, cheese, dry-fruits, and nuts (such as dates, peanuts, cashews, almonds, etc.). Pastry-items, skimmed milk, and plain chocolate are some of the energy dense food items.
5. Instead of drinking water, you can have beverages like fruit juice, milk, or chocolate shakes which will provide you more calories. Water does not provide you any calories. Your body can fulfill its water requirement from these beverages.
6. You need to perform exercises that tend to stretch your larger muscles. Such intensive exercises, followed by a protein rich meal, will help you develop your muscles. Exercise causes “wear and tear” of your muscles, so protein meals are very important.
7. Starchy vegetables should be included in your diet. Potatoes are rich in starch and hence preferred by those trying to increase their weight.
8. You should avoid addictions like smoking and chewing tobacco (carcinogenic   items) which can cause obstacles in your weight gain process.
9. Avoid junk food items. They provide calories from sugar and fats in them but these food items are very sparse in proteins, minerals and vitamins.
10. Dietitians suggest that you should increase your weight by increasing your muscles and not just by increasing your body fat. This recommendation is based on the principle that the ratio of body fat to muscle, bone and other organs should be maintained within a specified range.

Making a few necessary changes in your diet and your lifestyle can result in healthy weight gain.

There are lots of gain weight program on the Internet and even more are the number of books available that guaranteed weight gain. Though you may be tempted to follow these guidelines by just looking at the images of muscular men on magazines and websites it might not work at all for few individuals.

Never follow these weight gaining programs blindly because what suit for others may not be admissible to your body. Here are a few tips to note before you engage in any of the program:

1. Every individual has a unique body structure. The structure of the human body, his weight and growth of his muscles is highly governed by nature of one’s genes. Hence some people are fat while others are thin.
2. Your daily calories requirement might vary widely from average. Some people has high BMR (basic metabolic rate) i.e., their body requires more calories than average. You must be able to adjust your calories intake by increasing it by 500 extra calories per day.
3. Decide on your weight gain goal. For example a gain of 2 pounds per week is feasible for an average individual. You should be ready to make necessary changes to your lifestyle and your eating habits to ensure you get enough calories to results in weight gain.
4. Do not gulp down any foods that come in your way just because you are intending to put on weight. Make a smart choice amongst the food items that are low in cholesterol, salts, sugars, and high in proteins content along with providing you enough calories.
5. Some people has a belief that taking a high proteins diet will help them to gain muscles and weight. But it is recommended that out of the total calories you consume, 50% must come from carbohydrates, 30% from fats, and 20% from proteins. RDA (recommemded dietary allowance) of proteins intake is 1 gram per kilogram body weight. This mean that a 60kg individual must not take more than 60 grams of proteins per day.
6. Some people blindly follow a diet because it is stated so in the weight gain program. But beware of the fact that you consider these food items for various disorders diabetes, blood preesure, cholesterol, allergies and kidney disorders. Hence a dietitian or nutrition expert can help you to prepare cutomized diet paln according to your body structure and composition.
7. Various weight gain program pitch you to buy their protein supplements which are supposed to increase your muscles and weight. But you should take these supplements with proper proportions and under expert guidance to avoid any side-effect. You should take other necessary precautious like drinking enough water along with these supplements to ensure proper outputs.
8. Your weight gain program must include proper exercise schedule along with balanced diet. If your program lacks exercise, then you will be just gaining body fats and no muscles. This will make you look passive and out of shape. See to it that your weight gain program has enough compound strength training workouts to put on muscles also.
9. Consider the fact that your weight gaining program should not include excess of protein supplements, shakes, powder which you are substituting for your daily meals. Remember that with enough calories and proteins, natural food items provide you with vitamins, minerals, and anti-oxidants which are very essential for proper functioning of all bod tasks.

In conclusion, every individual has an unique body structure and lifestyle different from others. Make necessary changes in the diets, exercises, and supplements mentioned in the program to suit your needs. Do not just follow blindly the instructions in the weight gain magazines without consulting an expert.

In recent years, creatine supplements have emerged as new formula for increasing muscle mass quickly. It has become a preferred choice for athletics and those undergoing intense weight training. Any person, right from youth to 40+ men invloved in these intense workouts can consume creatine to gain muscle weight. Due to the nature of secretion of hormones, youth have more potential to increase muscles using creatine.

Creatine or creatine monohydrate is a supplement use to increase muscle mass. It provides a complete source of proteins, i.e., it provides you with all the eight essentia amino acids which are used in muscle synthesis. Essential amino acids cannot be synthesized in human body and hence must be provided by the diet you takes.

Taking creatine in proportion can help you to increase weight and gain muscles. It also helps to increase our strength so that you can carry out exercises for a longer time.  This helps you to grow your muscles and make them more denser. It also increases water contention in your body cells hence your muscles get enlarge and increase in your weight (it’s similar to the effect of blowing air into the ballon which increases the size.)

Creatine helps you to enhance ATP production in your body which helps to gain strength while doing strength training and bodybuilding exercises.  You should have a balanced diet and exercise program so that creatine supplements can prove fruitful. Remember that only taking creatine supplement will not show any result.

Creatine helps cells to absorp water and grow in size hence extra water intake is vital. It is safe for a healthy person if it is taken in proper proportion. However, excess intake can put strain on your kidneys and urinary system disorder. If you feel pain in your lower legs it is recommended that you should limit your consumation.

It is important that you follow a proper exercise sequence along with creatine supplements to utilize the proteins you are taking. Proper amount of intake along with balanced diet is essential to avoid any side-effects.

Creatine can be found in natural food like meats and fish but cooking may destroy it. So it’s always beneficial to take it in powder form. It is available in wide variety in the markets where creatine ethylester (CEE) is well known form of supplement that is widely used.

Always remember that having creatine supplements in large amount will not help you to build muscles fast. You should have a good allied of exercise cum diet program to get lean and ripped muscles. Creatine must be taken under expert guidance and only for those undergoing strength training exercises.

If you are facing problems to increase your body weight to build muscle despite of trying all the weight gaining programs, then yo might be belonging to the category of hardgainers

Hardgainers are considered to have high metabolism which inhibits their weight gain routines But do not get discouraged as you have few secrets yet to be tried out.

All you need to do is to follow a program specially modified which must include proper diet along with a balance exercises. As your metabolism is high, you need more calories than average individuals. Average calories requirement for men is 2500 calories and for women is 2000 calories. So for people with high metabolism, it may be 500 to 1000 more calories.

You need to perform correct exercises in correct porportions. The more you exercise the more your muscles grow. You should exercise for 3 days a week and not more than 45 minutes.

If you do excess exercise, you might eventually lose your weight.  Do not directly start with strength training exercises. Increase your workout and intensity steadily to gain positive results. Once you are comfortable with lifting certain amount of weight, your muscles will no longer grow any further unless you increase the amount of weight you are lifting.

Some trainings are especially helpful to hardgainers. Try out compond exercises which utilize more than one joint. Such exercise will work out most of your body muscles.  Your legs contain the largest muscles group and squat workout can help to develop them.

Free weight exercises and dumbell exercises are highly recommended for you. Barbell rows, dead lifts, bench press can also be tried out in variations to develop your muscles.

Do not subsitute protein supplements and weight gain powders for your exercises cand balance diet. These supplements are proved to work little for hardgainers. Having supplements seems to be a convenient way out to weight gain and muscles growth, but unfortunately for hardgainers, correct exercises and a high calories diet is the only way out.

Research suggests that might eating habit could help you to gain weight fast. Well, you can try out this trick if it  work on you. You can have a small snack after your dinner and before bed. Drinking a cup of milk before going to bed might prove useful.

As a hardgainers, it is really diffcult to gain weight and muscle due to having a high metabolism. Only through increase in calories intake and steady trainingsare prved to beneficial to you.

Typically, women are engaged in weight loss and weight management training program but few are desperately in need to gain weight.

The two basic goals, ladies if you are thin and underweight, are to gain weight and at the same time maintain the prefect body shape. These two goals might be contradicting to each other unless you exercise along with increase in your diet.

Along with the increase in weight there is considerably an increase in body fat in women which makes them look big… obese. Women tend to gain more body fat more easily than men. And body fat content for women is about 20% – 30% which is higher than men.  A BMI (Body Mass Index) of about 16 to 25 is considered to be appropriate for women.

Women are supposed to be less physically active than men and so the weight gain might be a result of accumulated body fat. Slight increase in food intake can result in bulky appearance which is not at all acceptable by most women. Instead women will most appreciate a healthy weight gain through increase in muscle size and increase in bone density instead of looking obese.

Increasing in muscle size for women can be limited to an extend. Men can have large muscle size primarily due to the secretion nature of hormone testosterone. This testeoterone hormone is secreted in less quantity in women which limits their muscle growth.

Exercises can help women to gain healthy weight without looking obeses or bulky. Ladies, if you are reading this articles, let me emphasis on this important point once again. Exercise can improve your muscle size and helps you to reduce your body fat so that you retain your feminine good body shape.

It also help to increase your muscle density which might result in healthy weight gain. Women can also do the intense workouts and weight lifting exercises as men do without any side-effects.

Regualr exercises not only help to lose body fat and gain muscle, but it also reduces the potential risk of breast cancer. Exercises might not cause in increase in breast size as expected by most women. The breast tissue mostly consists of fats and not muscle hence you need to put on more fat to increase your breast size.

However, exercises may definitely help you increase the size of your hip muscle. To gain healthy weight and still maintaining  the perfect look, women should take to regular exercises along with low-fat and high proteins diet.

In conclusion, women will gain more body fat if they just increase their calories intake. Weight gain  from muscles can help to keep body fat within a limit so that you don’t look obese and fat. You can easily gain weight and still maintaining good body shape through regular exercises and well balanced diet.