| How to gain 20 pounds
|
|
How to gain 20 pounds
Steps for How to gain 20 pounds:
1. Weight train. Don\'t completely avoid aerobic exercises. You have to experiment to see how they affect your weight gain. A highly recommended book is Championship Bodybuilding by Chris Aceto. You don\'t need to gain weight in fat. You can gain some muscle pounds. It will look more attractive than fat.
2. Get more protein in order to know how to gain 20 pounds. Protein provides the basic building blocks for muscles. It is recommended that you eat one gram of protein for every kg of your body weight. For example, keep your protein between 1-1.5 times your body weight. For example, a 70kg (154lb) person should eat 70g-105g of protein per day. You will not hurt your kidneys by eating this much protein. Unless you have had a kidney removed, your kidneys will not have any problems with this amount.
3. Drink protein shakes. You can also buy protein in powder form. Whey protein is recommended because it is easily absorbed into the body after workouts. Mix it with milk, yogurt, and/or the fruit of your choice. The majority of your protein intake should come from real food, not protein powders.ths will definitely help you to answer your question How to gain 20 pounds.
4. Eat carbs, especially oatmeal and pasta. Add extra olive oil. While your protein intake will be higher than before, you should consume more carbohydrates than protein. Most food that is high in good carbs has a lot of fiber. Fiber is good if you want to gain muscle weight.
5. Eat smaller portions of food but more often. Whereas before you may have had 3 meals a day, you could have pseudo-meals in between these to get learn how to gain 20 pounds effectively. These are smaller meals that are used to keep the body going and in shape during the course of the day. They are often called snacks. As a general rule, eat every 3 hours. Don\'t wait till dinner to stuff you. Spread out your meal amounts evenly. 6-8 meals per day is feasible.
6. Rid yourself of any preconceived notions that dietary fat is unhealthy. Consume as much unsaturated fat as possible (but avoid saturated and particularly Trans fat).
7. Move a portion of your calorie intake to later in the night, but at least two hours before bedtime.ths will help you for How to gain 20 pounds.
8. Drink lots of water. Inactive people should drink about 2% of their body weight; full-time active people should drink 6% or more (and up to 10%). Most people fall into part-time active (daily sports or working out), and should drink somewhere in between based on your activities, the amount of heat you are exposed to or other variables.
How to gain 20 pounds >
|
|
