How do o gain weight
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And maybe lessen the cares in your way;
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That in knowing you, many others grow!
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How to GAIN or LOSE weight?
First, determine from the information below, what your weight should be. Then set yourself goals of a week, 2 weeks, a month, 3 months, 6 months and a year. As you see yourself meeting your goals it becomes easier. Remember, you didn't gain or lose your weight overnight so don't expect to gain or lose if overnight. Plus, if trying to lose weight, weight lost slowly is more likely to stay off than weight lost in a hurry.
BMI (Body Mass Index) is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.
18.5 or less Underweight
18.5 to 24.99 Normal Weight
25 to 29.99 Overweight
30 to 34.99 Obesity (Class 1)
35 to 39.99 Obesity (Class 2)
40 or greater Morbid Obesity
Check out your BMI at the bmi calculator site below to see where you stand.
If you need conversion info, 1 kg = 2.2 pounds and 2.54 cm = 1 inch (12 inches = 1 foot)
Info if you are trying to GAIN weight:
Info if you are trying to LOSE weight:
"How can I Lose 1 pound of body weight per week?"
One pound of body fat is equal to about 3500 calories. So to lose 1 pound of weight per week, you need to eat 500 calories/day LESS than you burn.
But it's not a good idea to lose weight simply by cutting calories. As well as decreasing calories you should increase your daily physical exercise. This helps to burn calories and build more lean tissue which in turn burns more calories.
"What should a minimum calorie intake be?"
As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
Normal Adult Height-Weight Range Table
Average Teenager Weight
Check out this link for exercise information:
Another thing that helps to lose weight is to always eat a good breakfast. That helps to jump start your metabolism which helps start burning calories. Also, try to drink 8 eight ounce glasses of water every day. One before every meal (except breakfast) and before all snacks. That helps curb your appetite which helps reduce caloric intake.
Its all in the nutrition. You want to up your calorie intake from the average 2500 to at least 3500 while lifting weights. Make sure that what you eat is not junk food, even though they have the highest calorie content. Foods high in protein and complex carbohydrates work best.
Finally when weight training, you should have a workout plan that consists of heavy weight with low repetitions (somewhere around 5-7 per set). You can usually expect to gain about 1-2 lbs of muscle every week or two depending on your genetics.
Be sure to eat a healthy and plentiful diet including protein, carbohydrate, dairy, fruit and vegetables. www.ahealthyme.com - if you go to the calorie needs section of this website you can fidn out how many calories you need a day- if you are underweight you may not be eating enough. Exercise will help to increase muscle mass, but dont be too drastic as you might lose weight instead.
eat a lot...not the greatest way but the best known way..
I'll go with the mucsle one.
Exercise, muscle is the best weight.:)
Run and build muscle perhaps?