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8 Tips to Gain Weight

8 Tips to Gain Weight

Most of the time, we hear people talking about how difficult it is to lose weight. But, if you are on the opposite end of that spectrum and need to gain weight, it can be just as difficult. Many people laugh at the idea of anyone wanting to gain weight, but there are actually several reasons why people need to do so. For instance, there are those who are underweight and have trouble putting and keeping weight on. Then, there are those who are into body building and want to build up more muscle mass. Whatever the reason, if you are among those who have trouble gaining weight, here are eight tips that can help.

1. Consume More Calories

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    The first and most obvious tip is to start consuming more calories. However, you need to do this in a healthy way. Rather than adding a lot of unhealthy foods to your diet, continue eating as you normally do, then try supplementing with a mass gainer to get the additional calories you need at various times throughout the day.

    2. Eat Frequently

    Rather than eating two or three large meals a day, it is healthier and more beneficial to eat meals every two to three hours. This will ensure that you are able to eat a lot more calories. You may even want to get yourself a timer so you can get into the habit of eating more frequently.

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    3. Use Bigger Plates

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      When one is trying to lose weight, it is suggested that they use smaller plates so they eat smaller portions. You should be doing just the opposite. The bigger the plate, the more food you can pile onto it and the easier it is going to be to gain weight. Don’t forget to take full advantage of healthy buffets, and be sure to have all you can eat.

      4. Eat Healthy Foods

      Add more healthy foods that are high in calories to your diet. Sure, junk food tastes great and is high in calories, but it will cause you to gain fat and not muscle. Look for foods that are high in protein with lots of good carbohydrates and healthy fats to help you get to a caloric intake of about 3,500 calories per day.

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      5. Eat After Working Out

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        Most people know that it is important to eat something before working out, even if it is just a nutritional shake. But, did you also know that it is just as important to eat after you work out? Exercising burns up those calories you eat, so you need to put them back. Make sure that your post-workout meals have plenty of carbs and protein. A protein shake is a good option if you aren’t hungry.

        6. Do Compound Exercises

        These exercises are going to help you build more mass. They include bench presses, squats, dumbbell presses, deadlifts, pull-ups, chin-ups, and dips. Be sure to use as much weight as you can possibly handle without hurting yourself. These exercises will work all of the muscles in your body, and they are going to grow, especially when your diet is full of protein and calories.

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        7. Rest Your Muscles

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          Your muscles need time to recover after working out, so be sure to never exercise the same muscles two days in a row. They will actually grow larger when you let them rest. A good rule of thumb is to wait 48 hours after exercising a specific muscle group before doing it again.

          8. Get Your Sleep

          We all need to get at least eight hours of sleep every night, and this is especially important when you are focussing on your weight. When you sleep, your muscles grow, but you won’t get the full impact if you are getting six hours of sleep or less at night.

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          Featured photo credit: 907572 via pixabay.com

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          Jane Hurst

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          Last Updated on July 8, 2020

          18 Benefits of Journaling That Will Change Your Life

          18 Benefits of Journaling That Will Change Your Life

          The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

          1. Understand Yourself Better

          Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

          Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

          2. Keep Track of Small Changes

          I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

          Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

          3. Become Aware of What Matters

          As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

          You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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          4. Boost Creativity

          The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

          When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

          You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

          5. Represents Your Emotions in a Safe Environment

          A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

          Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

          6. Process Life Experiences

          When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

          Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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          7. Stress Relief

          In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

          Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

          8. Provide Direction

          Though journaling is often conducted as an activity without much direction, it often provides direction.

          One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

          9. Solve Problems

          Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

          Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

          When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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          10. Find Relief From Fighting

          Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

          Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

          11. Find Meaning in Life

          Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

          12. Allow Yourself to Focus

          Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

          13. Sharpen Your Spirituality

          When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

          14. Let the Past Go

          I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

          15. Allow Freedom

          Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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          16. Enhance Your Career

          Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

          Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

          17. Literally Explore Your Dreams

          All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

          18. Catalog Your Life for Others

          No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

          We consider our partners our life witnesses, but writing provides a tangible mark on the world.

          Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

          Featured photo credit: Kelly Sikkema via unsplash.com

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