Showing posts with label Gain Weight. Show all posts
Showing posts with label Gain Weight. Show all posts
9 High-Protein Snacks
Busy men are always looking for nutritious snacks to eat when they are on the go. Unfortunately, many of you end up grabbing high-carb, high-fat and low-protein convenience store snacks, which are terrible nutritional choices.
Although the opinions of experts vary greatly as to how much protein men should consume on a daily basis, the generally accepted figure is one gram of protein per 2.2 pounds of body weight. Therefore, a 180-pound man should get about 82 grams of protein in his diet each day.
If you're one of the many men who doesn't manage to meet this minimum requirement, or if you're simply looking for some alternative nutritious snack ideas, read on: The following nine high-protein snacks require little preparation and are generally low in both carbohydrates and fat.
1- Beef jerky
Believe it or not, this old classic is actually a healthy choice. On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. However, the brands sold in convenience stores are often high in salt. If you'd like beef jerky to be one of your high-protein snack options, look for healthier versions in health food stores.
2- Egg whites
One egg white has only 15 calories, is fat- and cholesterol-free and contains four grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelet) for a quick, nutritious mini-meal.
3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in fat). If high protein isn't your ideal goal, then mix it with some fresh fruit for a fast, healthy snack.
4- Tuna
Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. And hey, go easy on the mayonnaise if you're making a sandwich -- it's full of fat.
5- Protein bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates and fat. A good choice is DESIGNER WHEY Protein Bars: each 75-gram bar contains a full 30 grams of protein, with only six grams of carbs and five grams of fat.
6- Shakes
As with protein bars, many commercial protein shakes and powders can be high in carbohydrates. Advanced Protein, which delivers 20 grams of protein, two grams of fat and only two grams of carbs per scoop, is perfect for guys who work out.
You can also make your own high-protein shake without protein powder. Blend the following ingredients:
2 cups natural soy milk (Make sure it doesn't have any added sugar. The only ingredients should be soy and distilled water.)
3 egg whites
1 banana (Or another fruit of your choice.)
1 tbsp natural peanut butter (It only contains peanuts and oil -- no preservatives -- available in health food stores and some grocery stores.)
2 tbsps flax powder (Or 2 tsps flax seed oil.)
1/3 cup rolled oats
7- Lentils
Although they may not seem appetizing on their own, putting a handful of them in your soup or salad will give your snack a protein boost. One cup of lentils has about 230 calories, one gram of fat and 18 grams of protein.
8- Peanut butter
If you loved peanut butter and jelly sandwiches as a kid, you're in luck: one tablespoon contains about four grams of protein, eight grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.
9- Oatmeal
According to Aubyn Garstang, a certified personal trainer, many men who train hard favor oatmeal for its balance of protein and good carbohydrates, which gives them the energy necessary to make it through an intense workout. One packet of instant oatmeal has about five grams of protein, 105 calories and two grams of fat. You can eat it alone or add some cinnamon to the mix.
Although the opinions of experts vary greatly as to how much protein men should consume on a daily basis, the generally accepted figure is one gram of protein per 2.2 pounds of body weight. Therefore, a 180-pound man should get about 82 grams of protein in his diet each day.
If you're one of the many men who doesn't manage to meet this minimum requirement, or if you're simply looking for some alternative nutritious snack ideas, read on: The following nine high-protein snacks require little preparation and are generally low in both carbohydrates and fat.
1- Beef jerky
Believe it or not, this old classic is actually a healthy choice. On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. However, the brands sold in convenience stores are often high in salt. If you'd like beef jerky to be one of your high-protein snack options, look for healthier versions in health food stores.
2- Egg whites
One egg white has only 15 calories, is fat- and cholesterol-free and contains four grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelet) for a quick, nutritious mini-meal.
3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in fat). If high protein isn't your ideal goal, then mix it with some fresh fruit for a fast, healthy snack.
4- Tuna
Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. And hey, go easy on the mayonnaise if you're making a sandwich -- it's full of fat.
5- Protein bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates and fat. A good choice is DESIGNER WHEY Protein Bars: each 75-gram bar contains a full 30 grams of protein, with only six grams of carbs and five grams of fat.
6- Shakes
As with protein bars, many commercial protein shakes and powders can be high in carbohydrates. Advanced Protein, which delivers 20 grams of protein, two grams of fat and only two grams of carbs per scoop, is perfect for guys who work out.
You can also make your own high-protein shake without protein powder. Blend the following ingredients:
2 cups natural soy milk (Make sure it doesn't have any added sugar. The only ingredients should be soy and distilled water.)
3 egg whites
1 banana (Or another fruit of your choice.)
1 tbsp natural peanut butter (It only contains peanuts and oil -- no preservatives -- available in health food stores and some grocery stores.)
2 tbsps flax powder (Or 2 tsps flax seed oil.)
1/3 cup rolled oats
7- Lentils
Although they may not seem appetizing on their own, putting a handful of them in your soup or salad will give your snack a protein boost. One cup of lentils has about 230 calories, one gram of fat and 18 grams of protein.
8- Peanut butter
If you loved peanut butter and jelly sandwiches as a kid, you're in luck: one tablespoon contains about four grams of protein, eight grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.
9- Oatmeal
According to Aubyn Garstang, a certified personal trainer, many men who train hard favor oatmeal for its balance of protein and good carbohydrates, which gives them the energy necessary to make it through an intense workout. One packet of instant oatmeal has about five grams of protein, 105 calories and two grams of fat. You can eat it alone or add some cinnamon to the mix.
3:18 AM | Labels: Body Fitness, Food and Energy, Gain Weight, Supplements |
Home Remedies to Increase Height and Weight
The bone structure must remain elastic if one is to become taller. One must take exercise regularly. I suggest the following exercises will help one gain height:
(i) Stand in an open space in attention position. In hale deeply through the nose and extend yours arms lifting then slowly up to your shoulders. Keep your arms straight. Hold that position for some time and then take the arms backwards as far as they will go. No inhale again the release your breath slowly, resuming the former position.
(ii) Stand with your arms straight at right angles to your body. Lift the arms vertically and then bring them to the level of the shoulders. Do not exhale in the process, but stand on your toes, lifting your heels as far as they will go. Exhale slowly after some moments and resume the earlier position.
(iii) Extend your arms forward up to the level of the shoulders. Inhale and fill your lungs to about one-third of their capacity. Wait for a few moments and then take your arms above your head. Now move them in a circular motion-taking them behind your back and in the former position again. Exhale slowly.
As Vitamin A, Vitamin D, Protein and Minerals are important to increase height. So I Prefer you increase your daily intake of foods which contain these elements. Foods like orange, lime, papaya, carrot, sweet potato, egg yolk, fish cod, liver, broccoli, tomatoes, soya bean, milk, nuts, etc. Along with foods that increase height, stretch exercises are always recommended to enhance the results. You may also choose to pick out activities like yoga, basketball, swimming and cycling.
How can one increase weight?
Take to a diet for three to four days. Take 100 to 150 grams of bran with the fruits. The best way will be to mix bran with a fruit like papaya. It will increase appetite, improve the digestion and remove costiveness, if any. One will tend to eat more and the capacity to assimilate food will be increased.
Foods like flour, rice honey, raisins, figs, dates, butter, and etc. can help increase weight. Sweat substances can increase weight than fatty foods. Those wishing to increase their weight should become pure vegetarians and eat fruits, rice, flour, fresh vegetables, bananas, dry fruits, butter, and milk. Germinated wheat is also extremely beneficial if taken in the form of gruel mixed with hot milk.
3:03 AM | Labels: Body Fitness, Food and Energy, Gain Weight, Healthy Tips, increase height |
Protein Shake Recipes To Gain Mass
Meal replacement shakes and Protein powder have become a part of our daily diet. No matter how good a prodcut tastes originally, anything can get old if you eat it day in and day out. Use some of the recipes below to spruce up your shakes & snacks, making them a treat instead of a burden. Recipes vary depending on your caloric needs and training goals.
Chocolate Peanut Butter Supreme:
12 oz. water
4 ice cubes
1 tablespoon heavy whipping cream
1 tablespoon natural peanut butter
2 scoops chocolate protein powder
Mocha Shake:
6 oz. water
4 ice cubes
2 tablespoons heavy whipping cream
6 oz.. coffee*
2 scoops chocolate protein powder
*You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
1:56 AM | Labels: Body Fitness, Gain Weight, Supplements |
Muscle Building Workout For Winter
As the winter season is coming, many of you might be thinking of muscle building to reshape body. However, you won't be able to accomplish your goals at the most until or unless you have a plan for workout.
Before getting into weight lifting workout, its a good idea to take at least one week to prepare your body for what to come. Below are the steps to prepare your body for Winter muscle building.
Give Your Body Some Rest
If you have been recently going to gym, then you must take two days off to give your body some rest because once you start intense muscle building exercise, the muscle stress on your body will be high so its important to give your body some rest.
During this off avoid any cardio training and give complete rest to both muscles and central nervous system.
If in case you haven't been working out then do some light cardio activity during the rest days which will help get your body used to vigorous movement again.
Figure out your current food intake and your muscle building diet intake and also do some research on various calorie contents of the food you have been eating to figure out what exactly your diet looks like. This will help you how much calories you need each day to start adding lean muscle mass to your body.
If you were on fat loss diet then its time to regain calories for muscle building, use the general guideline of 15 calories per pound of body weight for that. Keep in mind that factors such as height and age influence this.
It’s important to have this maintenance phase in there before you move on to a muscle building stage because in some cases, going from a lower calorie intake to a much higher calorie intake can promote fat gain. Maintenance is a good middle ground that allows your body to adjust.
Once you’ve determined this, then you want to add about 250 to 500 calories more to your maintenance to promote muscle building. Your protein requirements, regardless of what most people think, will not go up dramatically from maintenance, so ideally you want to place most of these additional calories in the form of carbs immediately after your workout to promote the leanest muscle building.
Use Compound Exercise Only, Perform Three Full Body Workout
After your rest days its time for weight lifting workouts. During the first week of exercise perform main compound lifts of bench press, squat, deadlift, rows, and shoulder press. Be sure to plan a day of rest between each workout.
Complete three sets of each exercise using a rep range of 8 to 10 with moderately heavy weight. Double check that you’re utilizing correct form since this sets you off on the right track from the start.
Decrease your rep ranges during workout
After one week of that, you are going to lower the rep ranges down to the 5 to 8 rep range, using heavier weights. This will kick start the muscle building process using exercises that will target all the muscles in the body.
At this point, you should also start the muscle building diet you created for yourself to provide the body with the raw materials to synthesize new body mass.
Design your new workout split
After the last week and a half of the lower rep lifting is complete, you can choose to either stick with the program if you’re enjoying it or come up with your preferred muscle building workout split. Many men gravitate to upper/lower body splits since it allows for the addition of a few more exercises for each body part compared with the full-body workout, while still providing ample time for recovery.
By using this three-week cycle, you can go into winter ready to see good muscle development. When spring starts to show its timid head, you can start shredding some of your fat and be ready to show off your results come summer.
Before getting into weight lifting workout, its a good idea to take at least one week to prepare your body for what to come. Below are the steps to prepare your body for Winter muscle building.
Give Your Body Some Rest
If you have been recently going to gym, then you must take two days off to give your body some rest because once you start intense muscle building exercise, the muscle stress on your body will be high so its important to give your body some rest.
During this off avoid any cardio training and give complete rest to both muscles and central nervous system.
If in case you haven't been working out then do some light cardio activity during the rest days which will help get your body used to vigorous movement again.
Figure out your current food intake and your muscle building diet intake and also do some research on various calorie contents of the food you have been eating to figure out what exactly your diet looks like. This will help you how much calories you need each day to start adding lean muscle mass to your body.
If you were on fat loss diet then its time to regain calories for muscle building, use the general guideline of 15 calories per pound of body weight for that. Keep in mind that factors such as height and age influence this.
It’s important to have this maintenance phase in there before you move on to a muscle building stage because in some cases, going from a lower calorie intake to a much higher calorie intake can promote fat gain. Maintenance is a good middle ground that allows your body to adjust.
Once you’ve determined this, then you want to add about 250 to 500 calories more to your maintenance to promote muscle building. Your protein requirements, regardless of what most people think, will not go up dramatically from maintenance, so ideally you want to place most of these additional calories in the form of carbs immediately after your workout to promote the leanest muscle building.
Use Compound Exercise Only, Perform Three Full Body Workout
After your rest days its time for weight lifting workouts. During the first week of exercise perform main compound lifts of bench press, squat, deadlift, rows, and shoulder press. Be sure to plan a day of rest between each workout.
Complete three sets of each exercise using a rep range of 8 to 10 with moderately heavy weight. Double check that you’re utilizing correct form since this sets you off on the right track from the start.
Decrease your rep ranges during workout
After one week of that, you are going to lower the rep ranges down to the 5 to 8 rep range, using heavier weights. This will kick start the muscle building process using exercises that will target all the muscles in the body.
At this point, you should also start the muscle building diet you created for yourself to provide the body with the raw materials to synthesize new body mass.
Design your new workout split
After the last week and a half of the lower rep lifting is complete, you can choose to either stick with the program if you’re enjoying it or come up with your preferred muscle building workout split. Many men gravitate to upper/lower body splits since it allows for the addition of a few more exercises for each body part compared with the full-body workout, while still providing ample time for recovery.
By using this three-week cycle, you can go into winter ready to see good muscle development. When spring starts to show its timid head, you can start shredding some of your fat and be ready to show off your results come summer.
11:51 PM | Labels: Body Fitness, Gain Weight |
How 2 Gain Weight
A Very Simple Program Anybody Can Follow To Gain MASS
Until I started following a routine to eat, my gains were minimal. Once I set my eating times to a specific time during the day along with a protein boost, I could see the gains immediately. This sample program is a quick way to get your protein WAY up and generally increase your food intake. But it doesn't require the traditional sit down 6+ a day to eat 30 chicken breasts and spend all day cooking. I've got a full-time job at a corporate office. Cooking isn't an option. Nor is eating 6+ times a day involving meals with Tupperware and the likes. I need food and I need it fast. Try this program on for size and notice the size you just might see.
Meal
Meal
Meal 3 -
Meal
Pre-Workout 1 workout bar of your choice (preferably some carbs and 20+ grams of protein)
Meal
Meal 6 -
Meal
And that's about it. Simple? You will be significantly increasing the protein uptake. Which means you should be increasing that water consumption as well. I'm not a fan of waking up at
Tags: healthy, diet, gain weight, underweight, proteins, carbohydrates, fats, omega 3 oils"><meta name="description" content="Learn how to gain weight. This article gives tips on gaining weight in a healthy way. How to gain or maintain a healthy weight
2:17 AM | Labels: Gain Weight |
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