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Weight Lose

How to Gain Weight Fast

Underweight is a person having a body mass index (BMI) below 18.5. In the US, 1% of men and 2.4% of women 20 years and older are underweight. Being underweight may be worse for your health.

A study found that being underweight was associated with a 140% greater risk of early death in men, and 100% in women. It impairs your immune function and raises your risk of infections. People who are underweight are much more likely to get sarcopenia (age-related muscle wasting) and may be at greater risk of dementia.

To gain weight, you should eat more calories than your body needs. Use a calorie calculator to determine your calorie intake. For steady and slow weight gain aim for 300–500 calories everyday, whereas if you want to gain weight fast aim for 700 to1000 calories above your maintenance level. Your diet should be high in protein for extra calories to be turned into muscles. Aim for 0.7–1 grams of protein per pound of body weight.

If your goal is to gain weight, you need to eat plenty of carbohydrates and fats at least 3 times per day. Try to emphasize on energy-dense foods as much as possible. These are foods that contain many calories relative to their weight example, nuts, dried fruit, grains and tubers among others. Also lift heavy weights to ensure that excess calories go to your muscles.

While trying to gain weight, you should take it easy on cardio and focus on weight training. Intense cardio will burn out all the additional calories you're eating, hence you won't achieve your weight gain goals.

Content created and supplied by: FITBRAYANKE (via Opera News )


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