How to gain weight naturally

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Usually when we talk on problems of wheight spontaneously we think to overweight, but there is also the need for someone to increase the muscle mass, for example in sporting environment, in particular way in sport like bodybuilding, or simply for estetical motivation.

We talk about very thin people, with an accelerated metabolism.

The origins of this excessive thinness are several and connected together, as for example: a super active thyroid hormone system, a strong action of adrenergic sympathetic nervous system, an increased speed digestion, a reduced number of meals per day , anxiety and nervousness, little rest.

Obviously the type of training suitable to increase the muscle masses are the weight training.

Several theories was developed, here I will only describe a few key points

• training not frequently ( 2 - 3 times a week ) to allow a good body recovery
• training sessions of 40-60 minutes of activity
• recovery time between sets of repetitions of 2-3 minutes
• rest at least 7 days before train again the same muscle group
• use repetitions between 6 and 12
• keep at the minimum aerobic activities
• create a progressive workout scheme
• have a healthy and regular lifestyle
• optimize the diet and the supplements

To optimize the diet is necessary to dentify first the individual metabolic features, starting from the evalutation of basal metabolism and of calorie necessary for the daily activities and from an accurate and sincere anamnesis of normal eating habits.

We must don't forget the importance of food quality, of the time of day when they are eat and of the meals number. Only taking into account all this elements we can create an adequate approach.

We have to pay a special attention to fats, mono and polyunsaturated, which are very important to obtain the necessary calories to gain weight.Of paramount importance is to increase the absorption of carbohydrates, instead an inordinate increase of proteins, with an excuse that we must take lean masse. It is not appropriate: they provide fewer calories and furthermore overload the liver and the kidneys.

The basic rules to increase weight and muscle masse are:

• split up the meals throughout the day: 5-7 meals per day without overloading only a single meal

• using supplements in powder or bars: in a small space provide a large amount of nutrients

• take on a good dose of vegetable fats: oils, peanuts, almonds, walnuts, almonds, hazelnuts.

• use dried fruit as a source of extra calories

• take on a snack before bedtime

• do not wait to have a persistent stimulus of hunger to eat: accustomed your body to rhythms that provide intake food even every 2 hours

• increased caloric intake gradually

The gradual adaptation is a strategy that consists to create a stair, usually on a week base, to growth calories: the increase can be nearly 500 calories per week. It is better to have a pause week every 2-3 week during which the calories absorption stay fixed. This strategy allow to put our apparatus gastrointestinal at rest and do not stimulate in excess the metabolism increase following the high-calorie diet.

We can find a lot of supplements for gain muscle masse. We must therefore make a careful selection in particulary way of the cost- benefit relation. In fact many of supplements can make a little help to increase the masse but they have an excessive cost.

The best choice are the "weight gainers", in powder or bars, with a low proteines dose ( 30% or less). This kind of supplements are easily digestible and they can be used during all the day, amoung the meals,to increase the calories.

Furthermore it can be useful the use of creatine, glutamine, branched amino acids, mixtures of maltodextrins and glucose.

Additions of vitamins and minerals are instead superfluous since we are talking an abundant and extendee diet.

Theoretically we can expect an increase of approximately 100-200 grams per week with an increase to 300-600 calories more than usually assumed. It is important to underline that an increase of weight can not be relative only to the lean masse. It is therefore useful to check periodically the body composition, bearing in mind that the body fat must not overcome the 50% of the gained weight .

The mental attitude is, as always, fundamental: the subject must to set some goals and convince himself that he can reach them. He must plan his day compared to his goals. He must have a regular life.

The more will be his positive attitude , the more it will create a fantastic synergy between diet, exercise, body and psyche!