How to put on weight healthily

Posted: Thursday, 18 April 2013

Categories: Diet, Exercise, Health, Nutrition

Most people that embark on a personal training in windsor regime want to lose weight – but what about if you need to bulk up? Trying to put on weight healthily can be tricky – you want to build muscle and look healthy, but it’s easy to fall into a quick fix piling on diet of scoffing carbs and junk food (like Renee Zellweger in Bridget Jones’ Diary).

Eating bad food not only puts a strain on your heart, it will also leave you feeling tired and sluggish, and won’t give you the right kind of energy for workouts. So here’s what to eat to put on weight in the right way.

Firstly, keep a food diary. This will allow you to see what you’re eating and where you’re going wrong. Talk to a personal trainer if you’re not sure what mistakes you’re making – but you’re looking for a balanced diet of healthy fats, protein and starchy and non-starchy carbs. You can download a copy of a food diary from our Nutrition page.

The easiest way to add calories is to increase portion sizes of healthy, balanced meals, and avoid resorting to quick sugar fixes. To gain a pound a week, you need to up your intake by 500 calories a day – easily achievable when you add extras to your meals – like chopped nuts, eggs and cheese on salads, or adding nuts and fruit to your cereal.

Carrying high calorie but healthy snacks around with you will also help – try peanut butter on oatcakes, trail mix, nuts and bananas. Try to eat every three hours, and try to eat a mix of wholegrain carbs and protein after a work out.

Good luck!

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