Weight Gain Diet

The most easily available option for a person trying to gain weight  are supplements. Some of us are skeptical about adding them to the diet as the health consequences of these products have never been explained by anyone. Most of these weight gain supplements are heavily promoted but no one can for sure say what are the actual ingredients and what will be the health repercussions in the long run.

Why would you want to experiment with your health? Instead try a healthy weight gain diet to gain healthy weight. You can write to us at fitness@fitho.in to know more about a healthy weight gain diet or check out our free weight loss plan at Fitho’s weight gain diet.

Here are few tips to help you get started on a healthy weight gain program.

Tips for Gaining Weight

• The weight gain diet should be nutritionally balanced. Focus on quality of food being consumed.

• Small frequent meals should be taken i.e., 5-6 times in a day (3 larger meals and 3 smaller meals alternately. A gap of at least 3 hours should be there so that the body can digest each meal fully.

• Never skip the breakfast from the meal as this is the most important meal of the day.

• Eat protein because gaining weight demands for amino acids which are derived from the protein. Good sources of protein are- whey, fish, dairy products, meat, nuts and seeds (almonds, peanuts, pumpkin seeds, seasam seeds, sunflower seeds), pulses, etc.

• Avoid caffeine and nicotine to help the body retain maximum nutritional value from what one eats. Read more

How To Gain Weight

Are you lean and thin and want to gain weight to look muscular and a well proportioned body. Gaining weight is not difficult once you understand the right approach to  achieve your target. The basic of weight gain revolves around the calorie requirement and the calorie consumed with a smart choice of foods for them. One needs to consume extra calories in order to gain weight.

Often people get confuse while trying to gain weight and increase the fat intake resulting in disproportionate distribution of weight, constant feeling of sluggishness and over a period of time can become vulnerable to lifestyle diseases caused by being over-weight. While the other approach is to stick to a healthy diet routine along with the correct exercise that ensures substantial calorie intake and even distribution of muscle gain all over the body, respectively.

If you are interested to know how to get started on a weight gain plan here are some easy tips for you to follow:

Read more

Healthy Breakfast Ideas

Skipping breakfast doubles your odds of obesity says a research. It is a must for everyone, especially if you’ve got a busy lifestyle. A good nutritious breakfast gives you energy, promotes brain activity and helps you lose weight as you will be craving less for the unhealthy snacks. If you skip breakfast you might not make up for the nutrients missed for the day.

Here are some healthy breakfast ideas and about how it should not be a large meal. ‘Breakfast like a king’ does not mean eat a huge breakfast, as even one very large meal increases your chances of gaining weight.

Basics for a Healthy Breakfast Read more

How to Gain Weight

How to gain weight or gain muscle? .. is a very common question. More specifically, men ask how to gain muscle & weight, and women ask just how to gain weight. To gain weight the healthy way, you need to get on a weight gain plan-  that helps you gain some muscle also- this applies for both men and women.

Honestly, gaining muscle or gaining weight is not magic. But gaining muscle a science, and you’ve got to know how to gain weight or how to gain muscle correctly. So, to make gaining muscle weight simple for you, we have our top tips to gain muscle weight. These are the main cornerstones to gaining muscle weight. So, pay attention and follow them for weight gain results: Read more

Avoid extra weight gain during pregnancy

When you’re pregnant it is understood that you are eating for two but that does not really mean twice as much as you normally do. Its healthy to gain 10-15 kg during the course of pregnancy, but some people gain over 20-25 kgs. That’s not healthy. All these extra kilos will show the most after pregnancy and will be extremely difficult to get rid of. So, we’re here to tell you how you can avoid gaining extra weight during your pregnancy.

Important thing to keep in mind is that exercise during pregnancy is no to lose weight. It is so that you prepare your body for the physical stress of baby Read more

How many daily Calories do I need?

Do you know your body’s daily calorie requirement? All labels provide exact calorie counts and fat content in food servings. You know how many calories in your drinks. You might also know how calories you burn through exercise. But do you know how many calories you should be eating to lose weight, or how many calories you should eat to maintain your current weight, or even gain weight? How to calculate your daily calorie needs? Most people have no clue, so we’ve got a really fast and easy way to know that.

There are many ways to calculate your daily requirement- also known as your basal metabolic rate (BMR) or resting metabolic rate. For really accurate estimates, you need fancy equipment and fancy mathematics. just need an estimate, since we don’t  So, for most of us, a fast and easy method to determine calorie needs is to multiply you total current body weight by the multiplier provided below:

Calorie intake for Weight loss
Sedentary Lifestyle: 20 calories per kg of body weight
Moderately Active Lifestyle: 25 calories per kg of body weight
Heavy Activity Lifestyle: 30 calories per kg of body weight

Calorie intake for Weight Maintenance
Sedentary Lifestyle: 25 calories per kg of body weight
Moderately Active Lifestyle: 30 calories per kg of body weight
Heavy Activity Lifestyle: 35 calories per kg of body weight

Calorie intake for Weight gain
Sedentary Lifestyle: 30 calories per kg of body weight
Moderately Active Lifestyle: 35 calories per kg of body weight
Heavy Activity Lifestyle: 40 calories per kg of body weight

Lifestyle Key
Sedentary Lifestyle: Not much activity.
Moderately Active Lifestyle: Varying between completely sedentary and some activity through the day (like working out in the gym).
Heavy Activity Lifestyle: Extremely active throughout the day

Due to an average lower body weight, women will require fewer daily calories than men. This is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method because it doesn’t take into account, your body composition.

Because body fat percentage is not accounted for, this formula is not completely accurate. To know your exact (calorie requirement) Resting Metabolic Rate, call us or email us (info below), to get a Body Composition Analysis performed. Its a detailed report, on the fat, muscle, skeletal mass and detailed body analysis. And it takes 5 minutes.

Calculating calories from packaged food is easy, since they have clear nutrition labels. Knowing the calories for home cooked food requires some home work, but its possible- read here.

As mentioned above, this is not the most accurate method of determining your metabolic rate, but its an easy and fast way to guess your daily calorie requirement.

To really lose weight, get on a proper weight loss plan. Or see any of our customized fitness plans, like personal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

Weight Gain Supplements- gain weight fast

We have many articles and tips to Gain Weight. Here, we’ll address how you can easily gain weight using weight gain supplements, since they can really help you develop size and look fuller.

Essentially to gain weight, you need to eat more calories than you burn. But its not always easy for people to increase their calorie intake, by eating more food. Also, to gain weight, its important to make sure that you gain healthy weight. How do you do gain healthy weight? By consuming more healthy calories. Again, not easy to do. So, what’s an easy way to gain healthy weight? Read below for more..

Try weight gain supplements, like the Massive Weight Gain Supplement or the Jumbo Weight Gainer. Whether you just want to gain weight, gain mass or gain muscle, they work for both. These weight gain supplements basically contain a mix of protein, carbohydrates, vitamins and minerals.

To use these supplements to gain muscle, combine them with an intense muscle growth workout, and grow your muscle size.

Which is the best weight gain supplement? The best weight gain supplement is one that uses high quality ingredients and the right calorie intake to promote weight gain, like these weight gain supplements.

Can both men and women take this weight gain supplement? Yes, both men and women can take this supplement to gain weight.

Are these supplements legal? Yes, these weight gain supplements do not contain any illegal chemicals, steroids or anything like that. See the ingredient list in weight gain supplements.

 

To really gain muscle, get on a proper muscle gain plan or our weight gain program.
Or see any of our customized fitness plans, like personal training, diabetes management, hypothyroid, pregnancy weight loss, and more..

Are supplements good for health?

We often associate ‘supplements’ with steroids, but supplements are simply what we consume to supplement our diet. With the state of our diets, to ensure we get complete nutrition, it can help to use supplements. There are many types of supplements. In the next series of articles, we will consider the basic health supplements, what they contain, what you should look for, and their health effects.

Here is the listing of categories:

Vitamins and Minerals: These are probably the most commonly used supplements. Most of us have had a multi-vitamin or a calcium pill.

Protein Powders: Protein powders are also getting very popular, since many diets do not get enough protein, so these powders can help to supplement those. Good for gaining muscle and burning fat

Fat Burners/Diet Pills: These supplements help people reduce body fat content, help them control their diets and claim to increase fat burning rates.

Weight Gainers: These are high calorie supplements for quick weight gain- good for those looking to gain muscle and those just looking to fill up

Muscle Builders: These are supplements like Creatine and Amino Acids. These are chemicals that are used by our body to enhance or control certain processes that can speed up muscle building, slow down fat storage, or improve muscle recovery.

This list can go on, but we’ll cap it here. Over the next few articles, we’ll cover these supplements and their health effects.

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