Most women have an obsession with a perfect sexy body and others would want to start eating healthy for consistent body gains on the right parts of the body which is the bums and thighs and for men it will be the perfect body structure with some abs and built up broader shoulders. Therefore if one wants to gain weight he/she has to consume more calories. Your body will be able to put on the pounds in a predetermined genetic pattern.
Weight training can be helpful if you want to develop your muscles to certain areas, but a person must take in mind that some gains are not attainable for example if a woman wants bigger breasts, it won’t happen over a diet and exercising those needs surgeries. You need to be careful of what you eat and how you eat, yes you can gain weight from eating junk food but your body will become fat. Ideally you should gain weight in a form of lean muscle by this way you will be healthier, fir and firmer.
A training program that targets all the major muscle groups, including the chest, back, shoulders, arms, abs, legs and buttocks, not just the ones you want to see in the mirror, is essential and beneficial health wise. Aim for at least one set of four to eight repetitions of an exercise for each muscle group twice per week. Use weights heavy enough to induce fatigue by the last few repetitions in each set.
Once you’ve established a strong total-body routine, perform additional exercises for any muscle groups once you’d like more filled out. For example, if you want a rounder butt, do step-ups, lunges and squats in addition to your pulls and presses for the upper body. If a bulked-up chest is on your wishlist, do barbell presses, push-ups and flyes for this muscle group. Work specific muscle groups on non-consecutive days so you leave at least 48 hours between workouts for muscles to repair and grow.
No food has the power to direct weight gain to a specific area of your body. But a surplus of calories from quality sources encourages muscle growth and a healthy addition of pounds proportionally. Add just 250 to 500 calories to the number of calories you need to maintain your weight daily to gain 1/2 to 1 pound per week. If you gain weight at a faster rate, you’ll likely pile on body fat that may not be aesthetically pleasing or supportive of good health.
Another way to raise your calorie intake is by increasing your daily protein intake to support your strength-training efforts. Aim for an intake equal to about 0.5 gram per pound of body weight per day; for a 150-pound person, that’s 75 grams per day or about 15 to 20 grams at each of four meals. Good sources of protein include cottage cheese, yogurt, tofu, lean steak, poultry and fish. A post-lifting session meal consisting of a scoop of whey protein blended with milk, a banana and frozen berries is an easy way to boost your calorie intake while simultaneously encouraging your muscles to repair and grow more efficiently.
When you sleep, muscle building and repair occurs as your body releases growth hormone and other compounds essential to brain and body health. Aim for between seven and nine hours per night. You can also have a bedtime snack before you sleep either some nuts or fruits or even a small serving of vegetables.