7 Tips To Gain Weight And Add Inches/Curves/Shape To Your Body!!! (Personal Trainer Recommendations) by Jenn W - Musely
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7 Tips To Gain Weight And Add Inches/Curves/Shape To Your Body!!! (Personal Trainer Recommendations)

posted in Health & Fitness
01/23/2015
  • Unlike most people I realize that putting on weight as a skinny person can be just as hard as taking weight off if you're overweight. These are the best tips I've used in helping my clients put on weight, and they always yield results, however it does take time, so be patient. Enjoy!
    Unlike most people I realize that putting on weight as a skinny person can be just as hard as taking weight off if you're overweight. These are the best tips I've used in helping my clients put on weight, and they always yield results, however it does take time, so be patient. Enjoy!
  • EAT: Protein, Carbs, and Fat at each meal!!! Try to eat 6 moderate meals a day to keep your calorie intake constant. Include high calorie and nutritious foods such as nuts, nut butters (sorry but not Nutella), avocados, and healthy fats. Having high calorie shakes with meals is also good, using avocado or PB as the base with whole milk or almond milk (no ice cream).
    ➡️Meal example: turkey sandwich with a PB banana shake (protein, carbs, & fat)
    ➡️Try to avoid too many veggies at one time since they will keep you full by filling you with water and fiber (best to eat a little at each meal).

  • DONT EAT JUNK: skinny people can still get heart disease and plug their arteries so please don't go chow down a Big Mac and super gulp. If you eat crap you will feel like crap, and also look like crap: your body will put on almost all fat, and in all the wrong places.

  • HIT THE WEIGHTS: lift heavy!!! The body only adapts when you challenge it, meaning you need to keep upping the weights at the gym every week about 5-10lbs. Don't worry about getting too bulky (I'm 5'5" and have deadlifted 235lbs and am still a size 4). This is also important for adding a nice shape rather than only adding saggy fat. Aim for 2-3 non-consecutive days a week of weight training. If you're still sore for your next workout day, take an extra day off to heal (critical in putting on size!!)

  • STOP DOING CARDIO: (if you are). Not only can it shrink the fast twitch muscle fibers you are trying to grow, but you're also burning the calories you're working so hard to eat. You will get the heart benefits of heavy lifting without doing cardio since it's high intensity. If you must do some kind of cardio, do a high intensity type that stimulates the fast twitch muscles such as short, high intensity sprints, jump squats, or box jumps (only if you're conditioned).

  • SLEEP: your body repairs and builds while you're sleeping, so this is a critical step...also sleeping in a regular schedule around 10pm will cause the greatest surge in growth hormone, which will help you gain weight and muscle. Also, if you're working out hard you especially need the R&R so aim for 8 hours a night.

  • DE-STRESS: the stress hormone cortisol is not only known for 'making people fat', it also causes the body to break down muscle. It's released during exercise too, which is why rest is important, but also if you're always stressed out. This makes it very hard to build muscle. Try doing some yoga, meditation, listening to chill music, praying, etc for a significant amount of time each day, it will help!

  • STICK WITH IT: let's say you hit your goal, or had a rough week and start slipping, it's quite likely the weight will come off faster than you put it on. Don't let all your hard work go to waste! Keep with it consistently, and don't get discouraged if it's not happening super fast. If you've never worked out it could take a month to notice a difference. I promise if you follow these tips consistently you will put on weight and inches, because it worked for my clients. Keeping a journal can help too.

  • I'm a certified personal trainer, have a bachelors degree in exercise science, and am currently in medical school while also pursuing my master's degree in public health.

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