5 Smart Ways to Gain Weight

Heredity does play a major role in determining your weight. Effective
weight training and a smart diet can help you exceed your genetically
predetermined weight, but only to a certain extent.

Here are 5 Smart Ways to gain weight:

1. Choose dairy products, eggs, fish and meat over bread and
vegetables. Eat foods with high protein content such as beans, pulses
and peas, and foods with high starch content such as potatoes, rice
and tapioca.

2. Snack more often. Consume a lot of high-calorie snacks (not junk
food) such as cheese sticks, milk shakes, muffins, dried fruits,
yoghurt and breakfast bars. Also, eat larger portions and eat at least
five meals a day.

3. Drink a lot of fluids that supply nutrients and calories like milk,
fresh fruit juices and energy drinks.

4. You need to exercise really hard and intensely to gain muscle mass.
Focus on free weight exercises (which do not require machinery) that
target your large muscle groups. For example, you need dumbells, not
fancy gym machines. If you have a high metabolic rate - which means
you expend a lot of energy even at rest - you need short intense
workouts instead of long periods of low-stress activity.

5. Be consistent. It might take a long time, usually a few months, for
the weight to actually show. Some women get frustrated and quit when
they fail to see drastic results. But no weight gain program will work
for you if you are not regular!

http://timesofindia.com/life-style/health-fitness/fitness/5-Smart-ways-to-gain-weight/articleshow/10301834.cms

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