Most of the talk these days is about losing weight but what if you find yourself in the position of needing rapid weight gain? If this is your case, say, needing to gain weight for a sport you play then you need to do the opposite of burning more calories than you take in each day. You need to take in more than you burn.
How do you make this rapid weight gain work and still stay in good shape to continue playing your chosen sport as effectively as you did before? You will need to be very careful while overloading your body with the calories it needs and maintaining the workouts you need to stay in shape so you build lean muscle and not pack on the fat.
Start by creating a plan or two. One for eating the right kinds of foods to help you gain muscle and one for working out. You will need to balance these two plans correctly to get the results you want. If you don’t know where to start then ask for help from your coach or your parents. Maybe even make an appointment with a nutritionist recommended by your doctor.
Start by figuring out the total amount of calories you need in a day. There are formulas for this kind of thing and then add good calories to each meal until you have a meal plan that will work for you.
If you watched the last summer Olympics seven gold medal winner Michael Phelps, at one point they interviewed him and asked him how many calories he needed to maintain his workout schedule. I believe it was in the range of 10,000 calories per day or something like that. An enormous amount, at any rate.
You may not need that many calories to achieve your weight gain but do not be surprised if you are close to that amount. Keep your meals balanced though, with protein and the right kinds of carbs and good fats. Good fats are the mono and polyunsaturated types found in olive oil and fish.
Keep the proteins lean, protein is needed for building muscle mass. Before you prepare them make sure that you cut off all the fat. It is no good for you. If you like fish then that is a great way to get lots of lean protein in your diet. Shrimp is especially good for you as it has the best source of protein packed into those little bite sized morsels.
The carbs you take in should be good ones also, like whole grain. Change up the cereal you eat in the morning to oatmeal or a whole grain cereal. Stay away from the sugary cereals and the flavored oatmeal instant packets. Too many bad carbs. Eat lots of fruits and vegetables, too.
Use these tips and the advice you get from your coach, doctor, or nutritionist to safely get your rapid weight gain so you can start your next season as healthy as you can with the same competitiveness you had the last season.