While half of the world is going crazy to lose weight, there are still some people who are very thin and want to aim at weight gain. Some people just can't gain weight because they have a fast metabolism, while some people have certain thinner body areas where they would like to put on weight. If you want to get a thick body, then follow these three important steps.
Changes in Diet
A good diet can greatly help you to get a thicker body. However, if you just go on eating without exercising then you will put on thickness in undesired areas of your body. For example, women tend to put on fat on their hips and thigh region. Just having a thick lower body, and a thin upper body will make you look disproportionate, hence weight training is required to gain weight the healthy way. Also, many men tend to put on a pot belly, which will again give an unsightly appearance of a thin frame with a pot belly! So again weight training is of huge importance.
⇒ A good diet means that you include healthy calorie containing foods in your diet.
⇒ Include lots of fruits and vegetables in your diet, as well as pasta and brown bread, as they contain lot of carbs.
⇒ You can also add whey protein powder to many recipes, like smoothies, to increase the protein content. Have protein milkshakes after a workout, you can have them 2-3 times a week to gain weight and muscle mass.
⇒ Food sources of protein like eggs, chicken, slices of beef, and soybean can also be used.
⇒ Dry fruits and nuts are one of the best weight gaining foods. Snack on dry fruits or add them to your cereal, this will make an energy packed meal.
⇒ Take two slices of whole grain bread and make a sandwich with fruit or vegetable or peanut butter spread.
⇒ Keep hydrating yourself, by drinking 8-10 glasses of water daily.
⇒ Avoid sugary sodas and junk food. However, to stick to the meal program better, you can have junk food once or twice in a month.
Weight Training to Build Bulk
Did you know that muscle weighs more than fat? Yes, that's right. If you wish to increase your weight and make yourself look thicker, better, stronger and more toned up then exercise for an hour, for 5 days a week. Include a bit of cardio for 15-20 minutes and 30 minutes of weight training, make sure you do a little stretching after your workout.
⇒ If you have some body areas which you like to make rounder or bulkier, then in your weight training include exercises of that muscle group. For example, if you want a thicker rounder butt, then eat a good diet and do floor butt exercises.
⇒ Women who want to make their breasts appear larger, can consider doing push ups, this will build up chest muscles, and make your breasts look bigger. If you have very skinny legs, then perform legs workout more times a week to build thicker muscles in the leg region.
⇒ For bodybuilding, it is a good idea to join a gym, as you will have different dumbbell weights and other weight training equipment available. If you are a beginner, then make sure you have a qualified instructor guiding you in the program.
Getting Adequate Rest
Apart from exercising and following a weight gain diet, another important thing you need to do to get a thicker body is to get adequate rest.
⇒ If you have a faster metabolism, and are aiming at gaining weight quickly, then sleep after meals. As this will help store calories inside your body.
⇒ People with an average frame should get 8 hours of sleep daily.
⇒ Also, avoid exercising on the weekend, so that the body gets enough rest. However, if you are feeling too full after a meal, then consider taking a walk for 15 minutes.
If you stick a healthy weight gain program, you will surely gain weight. However, if you are in your teen years, then have patience, because after few years you will naturally put on weight in the right places. Hence, don't rush into gaining weight by unhealthy ways, because that can have harmful effects on your body in the long run.
Disclaimer: This FitnessVigil article is for informative purposes only, and should not be used as a replacement for expert medical advice.