While most of us struggle to lose weight, there are others who have trouble gaining it. Some do not want to be skinny. Men in particular, want to gain muscle. They strive for a slim but muscular frame.
You not only have to eat more, but you have to figure out the suitable portion. Besides, you have to start weight training if you want muscle growth. You do not want to gain fat, you want to gain muscle.
To figure out how much you need to eat to gain weight, you first need to understand your present intake of calories. This is your resting metabolic rate (RMR), which is equal to your weight in kilograms plus your height in centimeters minus your age plus your gender. It sounds complicated but there are equations on the internet that can help.
The final number is (the amount of calories you are consuming right now to maintain your weight, which is your RMR) x 1.15. Now to gain weight you should start by adding 500 calories a day to your diet. If you weight- train that day, then add another 180 calories.
You want to gain your weight by eating healthy foods. Divide your diet into six meals instead of three. Get plenty of grains, vegetables, fruits, and proteins. Add calories to your diet by drinking milk or juice, instead of coffee, diet pop or water. Cook with mono-saturated oils that are good for you.
Avoid fast food. It may contain a lot of calories, but it will not help you build muscle. Avoid foods high in Trans- fats. You should consume 1 gram per pound of your body weight in protein rich foods.
Weight- training will turn all those extra calories into muscles instead of fat. You can build a lean, sculpted muscular body with the right workout and diet plan. More muscles may increase your metabolism even more, so you have to adjust your diet and exercise accordingly.
You also need to get plenty of rest. Allow 24 hours between workouts. Skip aerobic activity for a while, because it burns up the calories you need to build muscle. Try to get eight hours of sleep at night. It is when you are at rest, that your body is repairing your muscles from the workouts and building muscle tissue.