Healthy Foods

How Do I Gain Weight

How Do I Gain Weight





I get asked periodically about gaining weight and what to do about it. There is no simple answer becuase there are so many variables involved. First it depends on your body type.. are you able to gain weight based on your body's ability to carry it (are you genetically able to do so)?, are you exercising regularly? is your body in the correct hormonal state to gain weight? Have you tried any body building supplements? The first thing I tell people is the whole food program I recommend. It's designed to nourish the various systems of the body including your endocrine system so that no matter what program you're following you'll be able to support it. The rest revolves around the amount of weight training you're doing and the foods you're eating. My Trainer told me in no uncertain terms that if I wanted to gain mass, I'd have to spend more time in the gym. Yes I have a personal trainer! If all conditions are then correct (endocrine system is being supported nutritionally, you're exercising regularily and you have the body type that will support it) then you would want to consider a system of calorie dense foods. Not only eating more, but the correct combination of foods. The program that I have used since 1991 involves

Protein: The need for protein could be argued back and forth for years (high protein vs low protein diets). I was vegetarian for about 10 years during my nutritional education journey and consumed no animal protein at all. The only body building supplement I used was creative. It was in November of 2002 that I ended a year long personal debate of moral, ethical and financial questions to begin eating meat again. (there was a girl involved too). I had been weight training for about ten years a the time and always wondered what effect animal protein would have on my physique and health. I was immediately impressed. I noticed the thermogenic effect and an increase in energy. I noticed my blood sugar regulate even more and I dropped my body fat another "considerable" notch. Being Vegetarian, I learned a lot about protein sources from plants. All plants have protein in them so being vegetarian was not a concern, but I did notice a considerable difference for me when I began with the meat. I have learned much in the past two years about protein and it's effect on training, thermogenics, energy, blood sugar, but I'd like to point you to this article written by Tom Venuto about protein. Every breakfast consists of an 8 egg omelet, while the rest of my meals include free range organic chicken. They're either in a wrap with some mixed greens or just the chicken breast with veggies and some whole food organic basmati rice

Food
The most important aspect of food in relation to gaining lean muscle is in the timing of food intake. That comes in two parts. Firstly, to have enough energy for your workout, you would want to eat at least 1.5 hours before that workout. No sooner. Digestion is the most energy consuming thing our bodies do. If we eat just before getting to the gym or starting our workout at home, our body is busy digesting. In order to get energy from the food we eat, it must first be digested. This takes at least 1.5 hours. Carbs are the primary source of energy. I suggest rice and vegetables, or some other grain. Secondly, during exercise, our body uses the glycogen stored in our muscles for energy. Once we finish our workout, that glycogen must be immediately replaced within a short 20 minutes or our bodies go in a catabolic state. Before leaving the locker room after a workout, it is important to consume some sort of carbohydrate. I suggest fruit. I personally eat two oranges and a banana. This is easily digested as I have an empty stomach (following the rules of proper fruit consumption ) This assures I am Anabolic until I can get home and cook my next meal. The easiest way to assure both proper energy before your workout and to replenish that glycogen afterwards is to consume a whole food nutrition supplement both before and after a workout. The Nourishing formula that I use is pre-digested, easily assimilated, and easy to carry in your gym bag! (for more information, contact me) Most people are not aware of this aspect of the 20 minute window. If you don't eat within those 20 minutes, your body breaks down other muscle to use to replace that that was used. Not very good if you want to build muscle. If you try this, you will be immediately rewarded with results.

Healthy Body

Consistency
A very important aspect of being able to build muscle with or without supplements, aside from doing the exercise, is to be consistent in your efforts. On again off again exercising proves to be more disappointing than anything else. To truly get results, you need to commit yourself to daily exercise! Human history has us in the fields chopping trees, plowing fields, planting food, hunting animals. We have come a long way from that, but our bodies still need the level of movement that was associated with those times. Get up from that computer, away from that desk, out from behind that steering wheel and spend some time doing some vigorous basic movements for the chest, back and legs! That in itself seems out of reach for a lot of people. The problem is that we tend to think about how much work it will be and how much time it will take and those numbers are too big. Instead, do this. Plan to do 15 minutes. That's all. You will find that once you start, and 15 minutes have passed, you can easily do 10 or 15 more. The trick is to initially think small. Trick your brain into thinking of it as a small event. The second part is to continue with this daily. Well almost daily. Time off to recover is important too and supplements can help. In order to maintain consistency, choose a routine that you will be able to continue with. Plan to do a small routine daily. The small amounts, compounded daily, and then monthly produces results. If this means just using dumbbells then that is fine. The point is to stick with it. If lack of consistency sounds like your problem, then put this into practice and see how you improve. Think smaller, become more muscular. Remember, being lean is the body's natural state. It strives for it

How To Build Upper Body Strength

Having a strong healthy body isn’t just about looking good; it’s about taking care of the one body you will have for the rest of your life. It’s important not only to develop your cardiovascular system and stay at a healthy weight, but also to build muscle strength all over the body to help support the skeleton. Upper body strength is key because of all the everyday tasks and demands we place on our arms, shoulders, and back. When your muscles are weak, you are more prone to aches and pains as well as potential injuries. The best way to protect your body from injury as well as diseases like osteoporosis is to strengthen the muscles and bones. Fortunately it’s easy to do that and with regular workouts you can see results in just a few weeks. Take the initiative to care for your body and it will thank you by developing a strong healthy system.
When you are considering beginning a training schedule for upper body strength, you should consider a few factors such as your age, health, and current strength level. If you are new to exercising and haven’t really done any strength training before, it’s best to start out at the lightest weight that’s comfortable to you and work up from there. More experienced exercises can better assess their own strength and decide what works. If you are older than 60 years of age, you may want to consult with your doctor to determine the best fitness program for bone and muscle health with the least amount of risk.
If you belong to a gym, ask a trainer to show you around the weight room and identify each machine and its use. Using weight machines can be a wonderful way to work your upper body but it’s important to understand how they work first. Weight machines can be difficult at times, especially if you need to change the weights and have never done so. If you need to use a machine that you don’t understand, ask a trainer or friendly nearby guest to give you a quick run-down. You may also want to consider arranging a private session with a trainer to help you get off on the right foot with your workout program. Trainers can also give you a general plan to follow to build strength over several months and that can be invaluable if you plan to go it alone at the gym.
For home exercises, you will need to invest in a set of weights that ranges from 3-10 lbs. You may require heavier weights later down the road, but this is the perfect set for beginners because of the range. Many discount stores sell a full set of weight with storage rack for $25 or less, so this shouldn’t be terribly expensive. Set up your weights in the room that you plan to use for working out. Keeping them in the same place is important so that you get into a habit of using them, but don’t put them somewhere that you rarely go. Out of sight, out of mind, is the rule for home weight lifting. If you don’t see the weights, you’re not going to think about using them. Many people ask about weight benches and barbells. Those are great accessories and can be very useful in a home gym, but for beginning weight lifters there’s really no need unless you simply want to buy them. Once you have bought and set up your weights, it’s time to plan your schedule. Locate a calendar and using the schedule below, mark down the days you will work out in a brightly colored ink to make it stand out. Writing down your workouts seal the day in your mind so that even if you don’t see the calendar that day, you still remember you’re supposed to be doing something.
The following schedule is a sample one-week program for the beginner level. Rest days are scheduled in to allow muscles adequate recovery time. Warm up muscles by walking briskly in place for two minutes while swinging arms gently. Rest no more than two minutes between sets.
Week 1
Day 1
Set 1, Bicep Curls: With arms at sides and elbows held firmly against body, hold weight comfortably in hand and raise for 5 counts; lower for 5 counts. Repeat for 2 sets of 15 repetitions.
Set 2, Lateral raise: With weights in hands, hold arms at 90-degree angle with weights in front. Slowly raise the elbow directly upward; then lower. Repeat for 2 sets of 10 repetitions.
Set 3, Overhead press: Hold weights in hands and rise to shoulder height. Slowly press weights overhead until arms are not quite fully extended; slowly lower. Repeat for 2 sets of 15 repetitions.
Set 4, Lateral fly: Hold weights in hands; raise arms up and open to the side. Bring weights together in front of the body; slowly open and bring back to sides. Repeat for 2 sets of 10 repetitions.
Day 2 – Rest & Recovery Day
Day 3
Set 1, Forward press: Hold weights in hands and bring up to chest height. Slowly push weights forward for count of 5; bring back for count of 5. Repeat for 2 sets of 12 repetitions.
Set 2, Tricep raise: With weight in right hand, lift straight overhead and then slowly lower backward until the elbow is at right angle. Lift to original position; repeat for 2 sets of 10 repetitions. Repeat on left side.
Set 3, Shoulder fly: Hold weights in hands at sides; with palms down, slowly lift up until just below shoulder-height; slowly lower. Repeat for 2 sets of 15 repetitions.
Set 4, Hammer curls: With weights in hands, turn palms facing each other. Lift weight up almost to arm; slowly lower. Repeat for 2 sets of 12 repetitions.
Day 4 – Rest & Recovery Day
Day 5
Set 1, Backward lift: Hold weights in hands and turn palms facing behind you. Lift arms behind you as far as possible, hold for count of 5, then slowly release. Repeat for 2 sets of 10 repetitions.
Set 2, Alternating punches: Hold weights in hands and raise to shoulder height. Beginning with right hand, press weight straight forward and slowly bring back; then repeat with left hand. Repeat for 2 sets of 10 repetitions for each side (20 total).
Set 3, Upward row: Hold weights in hands; step forward with one foot and lean forward. Extend arms downward, keeping the back straight; lift weights slowly as though starting a lawnmower in slow motion. Repeat for 2 sets of 12 repetitions.
Set 4, Angled Bicep curls: Hold weights in hands with elbows tucked against body. Angle arms slightly out to the sides; slowly raise and lower the weights. Repeat for 2 sets of 12 repetitions.
Days 6-7 – Rest & Recovery Days

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