How To Gain Weight With A High Metabolism

Gaining weight in a healthy way can require the same hard work and diligence as losing weight in a healthy way. Having a high metabolism means your body burns energy from food at a faster rate than your friends/family members or others your age. This means that you require more energy from food in order to grow and develop.

 

However, having a naturally fast metabolism doesn’t mean it’s healthy to run to the vending machine and snack bar at every opportunity. It’ still important to eat plenty of healthy, well balanced foods: eating at least 3 meals a day, plus nutritious snacks in between to boost your overall energy intake will help you on how to gain weight.

You don’t need to feel hopeless about gaining weight without the use of drugs. It may take a long time but the result will be beyond compare. Peanut butter is one food example how to gain weight with a high metabolism. It is truly the ultimate food for hard gainers. It is full of healthy unsaturated fats and calories. Yes, plenty of calories. This is just what you want. In addition to the high amount of calories, it’s jam packed with protein and carbohydrates as well. Whether you choose to eat a peanut butter and jelly sandwich or just eat a few tablespoons with your regular meals, peanut butter lands a spot on the foods to eat to gain weight with a fast metabolism indefinitely.

Somewhat similar to peanut butter, milk is full of calories, protein, and carbs. Unfortunately though, milk fat is saturated. Thus, limit your consumption of whole milk. As a hard gainer, 2% milk should be good every now and then to help give you a boost of calories throughout the day or mixed in with your protein shakes. According to gainingweight101.com A tall glass of milk is just about one of the most convenient sources of quick energy. A glass of whole milk contains nearly 150 calories, as well as 8 grams of protein.

Fish might not be what you thought would be on a hard gainer list due to it being known as a “lean meat”. Nevertheless, the fact that it is full of protein, is versatile (can be easily put in a container),  and is full of healthy unsaturated fats and omegas makes this meat an easily desirable choice for any typical hard gainer.

Oils, like olive oil, canola oil, vegetable oil, etc. are all great options to cook with for hard gainers. Instead of throwing in a half a stick of butter in the skillet along with your 8 oz of fish, try drizzling some olive oil in there instead of the butter. Oils and butter are both full of calories, but oils have much better fats. They have the fats that help raise your good HDL cholesterol and help lower your bad LDL cholesterol.

 

Among the many foods to eat to gain weight with a fast metabolism, lean steak is King. It’s very easy to prepare and cook. And you can easily bring it with you anywhere in Tupperware. You can get versatile and chop it up and mix it in with some vegetables or rice. Either way, lean steak or other very lean beefs are great foods to eat to gain weight with a fast metabolism.

Spinach, this famously known vegetable is actually one of the most protein dense vegetables out there. Along with its protein density, it is full of healthy vitamins and minerals. The following are foods to eat to help you on how to gain weight.

A Good Meal Plan On How To Build Muscle

When your goal is to cut off fat and build muscle as fast as possible you need to know how to build muscle and burn fat simultaneously and eventually come out with your best body ever. To build a bigger psysique you often turn to the same strategy: eating everything in sight, or “bulking,” and then burning fat, or “cutting,” by reducing calories and eating cleaner to reveal the new muscle beneath.

It works, but it takes time and can cause you long-term damage on a cellular level—and it can make it very hard to stay lean over the long term. That is why you need to have a good meal plan on how to build muscle.

You need to eat enough to feel energized. A healthy diet shouldn’t only make you look good, but it should make you feel good. Most diets you see in magazines or on the internet does just the opposite. They require you to cut out all carbohydrates and calories which just give you cravings and brain fog. And, you have zero energy for workouts. You can’t be getting by on minuscule amounts of calories. That just sucks.

And you’re never gonna stick to that for more than 60 days. Sure, you might lose a ton of weight in those first couple months. But after that, you’re so sick of the plan that you go back to your old habits and put the weight right back on. Instead of going with an extreme approach, you need to find a diet that you can stick to. And the diet you can stick to is one that gives you enough calories to maintain focus, and motivation. Day in and day out.

Eat real, whole foods 90% of the time. Any nutrition plan aimed at physique transformation or increased performance has to be healthy. For some reason, people either forget or completely ignore that concept. So, they start eating several pounds of meat every day, drinking sugary workout drinks, and ordering cheese fries with their salmon because they’re in bulk mode. You have to be smarter than that.

As an adult you have to take responsibility for your health. You can’t drink soda or complain about not “liking the taste of water.” That’s what kids do. Your diet must focus on optimizing your well-being and quality of life.If you don’t enjoy a state of robust health and vitality, who cares how your abs look? That won’t last forever. And while you can debate what the “optimal diet” looks like, there is one, unanimous concept. According to Jason Ferruggia the healthiest diet consists of a wide variety of whole foods. Things that grew in the ground or had a face like potatoes of all kinds, squashes, and other roots or tubers, grains like rice and oats, vegetables of every color, fruits of all varieties.

Eat whatever you want 10% of the time. If you’re smart with your diet and track your macros as I suggest, you will have plenty of leeway to eat tasty, delicious foods every day. And sometimes they will be foods that are widely considered unhealthy. I’m talking about having a few slices of pizza or a burger or even some ice cream when you’re out for a social occasion. As long as you are not exceeding your daily allotment of carbs or fat, you’ll be totally fine.

A flexible dieting plan on how to build muscle like this is the only one that will work long term and allow you to stick with it for life. Now, that’s no excuse to eat crap. You should still eat very healthy foods most of the time, and then when the desire strikes or it’s a special occasion, you can feel free to indulge.

The Best Fitness Workout For Seniors

It is never too late to start any fitness workout. You are never too old to start exercising and make your own fitness workout program. Most of the time you limit yourself to life’s limitations but that shouldn’t be. You can and should lift those limitations at any time. There are dozens of exercises you can do to build strength without having to set foot in a gym. Here are a few examples of the best fitness workout for seniors.

 

 

To increase strength in chest and shoulder you can try wall push-ups. Stand about three feet away from a wall, facing the wall, with feet shoulder-width apart. Lean forward and place your hands flat on the wall, in line with your shoulders. Your body should be in “plank” position, with your spine in straight, not sagging or arched. Lower your body toward the wall and then push back. Repeat 10 times.

 

Try dynamic walking only when you feel confident and have a helper in the home. Give them a try when you are stronger and sure of yourself. According to elderly.com these exercises are great to do with someone else. Holding hands with a stable family member will make these exercises easier and safer. This is where you may use your pad of paper or a small book when walking.

To strengthen and stretch muscles in the lower back you can do pelvic tilts. Take a deep breath, tighten your buttocks, and tilt your hips slightly forward. Hold for a three-count. Now tilt your hips back, and hold for three seconds. It's a very subtle movement. Repeat eight to 12 times.

To strengthen lower legs do some toe taps. Sitting in a chair and keeping your heels on the floor, lift your toes high enough that you can feel the muscles along your shin working. This helps keep blood circulating in your legs and also strengthens the lower leg. Repeat 20 times.

 

To strengthen thighs try knee lifts. Seated in a chair, with your arms resting but not pressing on the armrests, contract your right quadriceps muscles and lift your leg. Your knee and the back of your thigh should be two or three inches off the seat. Pause for three seconds and slowly lower your leg. Complete eight to 12 repetitions and then repeat with the opposite leg.

To relieve tension in the shoulders and upper back do the neck stretch. Stand with your feet flat on the floor, shoulder-width apart. Keep your hands relaxed at your sides. Don’t tip your head forward or backward as you turn your head slowly to the right. Stop when you feel a slight stretch. Hold for 10 to 30 seconds. Now turn to the left. Hold for 10 to 30 seconds. Repeat three to five times.

To increase strength in abdominal muscles try abdominal contractions. Take a deep breath and tighten your abdominal muscles. Hold for three breaths and then release the contraction. Repeat 10 times.

To strengthen postural muscles and stretch the chest do some shoulder blade squeeze. Sit up straight in your seat, rest your hands in your lap, and squeeze your shoulder blades toward one another. Focus on keeping your shoulders down, not hunched up toward your ears, and hold for three seconds. Release and repeat eight to 12 times.

Fitness workout will increase your muscle elasticity and strengthen your connective tissues, tendons, and ligaments, which, from a biomechanical perspective, help hold your body in the upright position. It will allow you to perform everyday activities like climbing stairs and getting out of a chair with greater ease, and with less risk of falling, and this freedom of movement can have a considerable impact on your quality of life. Strength gives you the freedom to keep living life the way you want to live it, without physical limitations.

Store Bought And Homemade Shakes And Smoothies As Discount Supplements

Keeping yourself healthy requires you to eat healthy and avoiding or refraining yourself munching a bag of chips or some crackers. If you don’t have enough time to prepare a decent meal then you can try this discount supplements.

 

 

There are great deals of store bought and homemade shakes and smoothies as discount supplements you can try. Your blender can be a great help in making your meal in a form of smoothie with all the nutrients you can have in a complete meal.

Let’s start with shakes and smoothies that can be bought at store. EAS Myoplex Original Shake is designed as a post workout pick-me-up, this shake from EAS does double duty as a meal replacement when you're tight on time, delivering an incredible 42 grams of protein from a mixture of whey and pea powders, along with 300 calories in every 17-ounce carton—the drink also has enough carbs and fat to keep you satisfied until life slows down.

 

If you're looking for an all-organic shake that you can get on the go, look no further than Orgain's organic nutritional shakes. It comes with four flavors creamy chocolate fudge, sweet vanilla bean, strawberries and cream, and iced café mocha—pack 16 grams of protein from grass-fed whey and casein powder. Each 11-ounce shake has only 255 calories, 7 grams fat, and 2 grams fiber, so you'll need to supplement with a handful of nuts, some sliced avocado, or yogurt with fruit. According to orgain.com organic nutritional shakes are doctor developed, have 23 vitamins and minerals and do satisfy your hunger.

Isopure original's motto is "protein so pure you can't see it," and while we're not one to fall for marketing hype, the company actually accomplishes this with a protein-packed drink that has a texture so smooth it could be juice. In fact, the drink's only flavor, Alpine Punch, tastes basically like juice—but juice with a whopping 40 grams of whey protein and 25 grams of carbs in every 20-ounce bottle. But since the shake has only 260 calories and no fiber or fat, pair it with ½ an avocado or handful of nuts for a complete meal.

CalNaturale svelte protein shakes are low in sugar; made with organic, non-GMO soy protein; and come in awesome flavors like banana crème, cappuccino, and spiced chai, along with the standard chocolate and French vanilla. Each 11-ounce bottle has only 180 calories and 11 grams of protein, so save these drinks for when you can pair them with something small, like two hard-boiled eggs or ½ cup cottage cheese with fruit, to turn them into a complete meal.

 

To start with the homemade smoothies never forget that the most important thing when blending smoothies as a meal replacement or discount supplements is to include healthy fats and proteins. Berry spinach smoothie, this smoothie is full of berries—blueberries, cranberries, and strawberries.

 

Helpful hint: blend the ice cubes into the mix after you mix all the ingredients together to thicken.Vegan winter smoothie are perfect for dinner or a late night dessert. It’s a vegan smoothie that tastes and looks like a milkshake, but don’t worry its way healthier and 100 percent guilt-free. Strawberry, banana, oatmeal smoothie is protein-packed smoothie is so sweet and satisfying; you’ll never know there’s a big handful of vitamin-rich spinach hidden inside. Chocolate peanut butter smoothie, this one is low in calories and rich in flavor. The recipe uses PB2, a powdered peanut butter that helps mask the taste of spinach in the smoothie.

Unexpected Foods That Make You Gain Muscle Fast

If you want to gain muscle fast then you don’t just work hard in the gym but you also need to eat right. If you only focus on your training you may not get the body that you really wanted and may only increase your risk of injury.  Eating everything you see isn’t a good thing. This may result to unhealthy body weight that will slow you down and make you sluggish and prone to injury. If you want to get in shape, you need to eat the right food that will help you gain muscle fast.

 

To start with the list of unexpected foods that make you gain muscle fast is raspberries. If you eat raspberries on a regular basis it is proven to improve your digestive health, which allows your body to more efficiently process food and make nutrients act in more beneficial ways. Raspberries are high in fiber, as well as in anthocyanin antioxidants, which can boost your brain’s sensitivity to various types of hormones. A high fiber diet is a key to building muscle. It is also high in Vitamin C, manganese and Vitamin K, and contains magnesium, folate, omega-3 fatty acid and potassium, all of which promote muscle growth and health.

Your body is 70 percent water and that includes your muscles. Sufficient hydration is critical for building muscle tissue. Water in the cells of your muscles plays an essential part in the breakdown of muscles. According to stronglifts.com your body holds water if you don’t drink enough. Drinking prevents water retention and helps muscle recovery and prevents hydration from strength training.

 

Greek yogurt is a food that is great in muscle building and enhances your body in many ways. The protein and carbohydrates contained in Greek yogurt make it exceptional for building muscle mass. It is recommended by trainers to have some Greek yogurt about an hour before you plan to hit the gym or exercise. The protein contained in the yogurt helps the amino acids repair each muscle during the workout.

 

Quinoa, a healthy grain and one of the best you can eat in terms of protein. It contains a complete protein profile and is loaded with all nine essential amino acids so it supports your muscle in extraordinary ways.  It should be a staple in your diet because it is rich in fiber and gluten-free. Quinoa supports the building of muscle mass and it also has the power to reduce fat mass.

 

Chicken is one of the most versatile of ingredients and is also great in muscle-building having its hearty protein profile. It is not only high in protein but it is also low in fat. Lean and tasty chicken can be easily part of your healthy diet. The breast is the most ideal part as it is low in fat and has about 25 grams of protein. Other parts of the chicken are just fine as long as the skin is removed.

 

If you really are serious that you want to gain muscle fast, then you have to consider soy and all its incredible muscle-building potentials. Like quinoa, it also contains a complete range of protein that is essential for the body. A single cup of soybeans provides more than 20 grams of amino acids that are needed by the body. Soy contains more glutamine and arginine than whey. These are needed to support muscle growth.

The Best Workout Supplements For Women

You working hard in the gym or carefully planning about your diet may have the need of workout supplements that you could use in areas where improvements are needed. No one knows your body better than you do, so try these different supplements and see how they will work for you. Give them at least a couple of weeks to know the results.

                                 
 

To start the list we have protein powder. This is not good only for men but for women too. By taking protein smoothies in the morning this may help fight your cravings for unhealthy foods, will keep you energized for your workouts and will also help you lose considerable tummy fat.

Creatine is a natural supplement that is hands down one of the most effective in creating strong muscle. It is naturally found in meat but having enough to help you in your workouts is pretty challenging unless you are eating tons of meat so the supplement really makes sense. Creatine helps your body store and uses more energy especially in intense situations. According to www.bodybuilding.com creatine’s most basic function is to help muscle create fast energy during exercise.

Antioxidants are one of the best workout supplements for women. Many berries like Acai and Gojiberry that are all the rage right now because of their high antioxidant content. Antioxidants are important especially for women because they help reduce the harmful effects of stress by helping your bodies eliminate toxins and keep you looking young.

Omega 3 is an essential fatty acid (EFA) that you need to include in your diet because your bodies can not create them by itself. It is great for cardiovascular health and cognitive function but also help your body in rebuilding cells as well as joint flexibility that also helps muscle grow faster.

If you have a healthy diet full of veggies, fruits, lean meats and beans then chances are you are probably getting most of your required minerals and vitamins. But the thing is that you are working out then your body has a greater requirement for these to help recover after strenuous workouts. It is safe for you to take multi vitamins for women to make sure you get all the required vitamins and minerals by taking a daily supplement.

Branched chained amino acids or BCAA’s include 3 of the 8 essential amino acids your body need to make muscle: leucine, isoleucine and valine. Whenever you workout your body breakdowns some of our muscle to create these amino acids for fuel, so supplying BCAA’s can help spare your muscle from being broken down.

You should know by now from reading many of the articles online and in this site how important sleep is to your muscle building efforts. This is the time when your muscles repair, recover and grow and you’re not getting a rich deep you are robbing yourself of the best result possible.

If motivation is even slightly a problem for you then a pre-workout energy drink is a pretty great solution to giving you the boost you need. Most of these are designed for men but no need to worry there are new workout supplements design for women and comes from different flavors like green tea. So give the following supplements a try and see the result yourself.