Bismillahirrahmanirrahim....
haii..woahh da bersawang da my blogg..kan da kater xsuker
sangat bidang tulis menulis nihhh..ha3
harini nk share tips ckit..huk3..
While there are thousands of people who wish to lose weight
fast successfully, actually,, there are also many who are looking for ways to gain weight fast. btol x,, btol
x?? n antra salah seorngnya..orang itu adalah jeng2.. myself.. :(.. (tpi itu
adalh dulu,, sekarang masih berusaha to get my ideal weight).
No matter whatever they eat, do exercise every day, still
they are not able to gain weight. kalo xde knowlege,, mesti people around akan
kondem.. depa akan ckp "awat hang nih xgemok2,, makan da stu lori,, hang
ada bela toyol kaaa??" ade ke orng ckp cmni.. tampar dia laju2..ha3..
Some people just cannot gain weight as fast as they wish
BECOZ the main reason behind it is their
body metabolism maaaa..... Gaining weight fast requires a lot of
DEDICATION, HARD WORK, MONEY as well as
A LOT OF TIME.. fuhh 4 bende okayy,, nih memng key tok gain weight..
naper plak 3 element nih significant giler..sebb,, To gain
weight, you must go for a healthy diet, good sleep as well as regular exercise.
to follow the steps, of cozz you need a lot of dedication n hard work okeyy,,
jgn cepat give up. Another important thing is that you simply cannot gain
weight in just two or three days.
Jangan berangan okey,, makan minggu nih,
minggu depan da gain weight,, owh tidakkkkk!!!.Gaining weight can take from 4
weeks to 8 weeks. kalo lagi kurus lagih ame mase y diambil.. paling lame 3
hingga 5 bulan taww...However, everything begins with a first step and with
dedication and hard work nothing can stop you from gaining weight. If you want
to gain weight fast, here are some tips for you:
Increase calories intake:
Each person requires different amount of calories to
maintain their weight. Calories nihh bagi body the amount of daily energy and
of cozz calories are essential for a number of body activities including
breathing, keeping your heart beating, pumping your blood, constant cell
renewal, digestion, elimination, and so on.
so,, cmner nk tahu bape byk calorie y diperlukan by our
body.. so, You can calculate your MBR to find out the calorie requirement of
your body. To weight gain fast you need to consume more calories than your body
needs. For instance, if you need 2000 calories a day to maintain your current
weight, than you must consume 2500 calories daily.
Also in case you do a lot of
physical activities, then add more calories to your diet as due to through
physical activity you calories get burn. dalam HERBALIFE,, kami ade penimbng
magic y boley taw bpe calorie y bdn perlukan,, so,, xyah susah kire..ho3, saper
nk timbng,, angkat tangan cepat.. :)
Eat balanced diet:
Eating is one of the most important things that will help
you to gain weight fast. But this does mean that you are allowed to eat
anything and everything within reach!!!! okey,, can you see thta,, xboley r
hentam jerr... u must choose a healthy diet okey,, jgn main hentam makan maggi,
jeruk, junkfood bagai.. cannot meyyy,,
You need a healthy diet that is high in
calories that will help you gain lean mass, not bad fats!!! Your meal should have adequate amount of
proteins, carbohydrates, fiber, vitamins C, E, B9, and calcium... Baru laa
chat..
Remember the fact that food nutrition is important and if your body
doesn’t get enough nutrition, you will not gain weight fast... TAKE NOTE
okey..Some of the foods that you can consume that are very healthy include salmon,
walnuts, tuna, and foods that are very rich in carbohydrates and protein such
as fish, meat, and vegetables. Eating well plays an important part in
maintaining good health. So, by taking a well balanced diet you will remain
healthy and you will not have health issues... so, u cn gain weight in a healthy way..:)
Consume more protein:
To increase your weight, you need to increase the amount of
protein you are eating on regular basis. understand?? why?? protein helps in building The muscle and making
your body strong that will help in putting some more weight...yeayyy!!
Some of
the common protein enriched foods are milk, soy milk, eggs, cheese, yogurt,
peanut butter, lean meats, fish, beans, tofu, lentils, bread, pasta, nuts and
seeds. so, u cn start buting this food and making stock in ur fridge..:)
Eat frequently =Eeat Several small meals:
eating alone will not help you gain a lot of weight unless
you do it in a proper and systematic manner... cmner tuhh?? it means, to gain
weight fast, have several small meals in a day instead of only eating 3
traditional meals. Breakfast, lunch, dinner, and three other small meals at
regular intervals throughout the day is what you should have. fcontohnyer,,
this is how it should be,,
8.00 a.m--> breakfast
10.30 a.m--> healthy snacking (small meal)
1.00 p.m--> lunch
3.30 p.m--> (small
meal)
6.00 p.m--> tea time
8.30 p.m --> dinner
11.00 p.m --> supper
Make it your goal to eat every 2.5 to 3 hours. This way you
will get hungry and burn the reserved calories in your body. Plan your meals carefully and stick to the
plan. Also eat at the same time daily so that you never feel hungry. What you
eat is the most important ingredient in a successful weight gain program...
Increase portion size:
Portion size plays a key role in your weight gain program.
kater nk gain weight,, so you need to eat a lot okeyy..:)
Starches:
Include foods that are rich in starch in your diet to
increase your weight ookeyyy. Starchy vegetables like sweet potatoes, peas and
corn offer more calories to your body as compared to the leafy green.,. so
boley laa various kan ur meal..:)
Eat late at night:
It is believed that eating late at night is not good for
health.,,kannnn,, But if you want to gain weight fast, you can eat a late-night
high calorie snack. ngapenye??? bcoz, while your body metabolism does slow down
at night, you are still using energy for basic bodily functions, and thus are
still burning calories when you sleep.
Late-night snack is an effective weight
management to control the overall calorie intake. Also eating a light snack —
like cheese and crackers — before going to bed will also help you to sleep
better.. :)
Drink water:
Yang ni penting. jangan ingat orang yang nak LOSE WEIGHT je kene minum air banyak..Water nihh makes up 60-70 percent of our body weight
okeyyy.. It is a fact that muscle is largely made up of water and kalo nk
tahuu water plays an important role in
transporting micronutrients to the muscles.
So, regardless of weight gain goal,
korangg should drink a great deal of water. Eight glasses of water a day is
what is recommended by doctors and nutritionists. Water will give you that
energy you need to gain weight. the more u drink the beter it is...:)
Drink milk:
according to pak cik google:
Milk is a great drink that can help you to gain weight
rapidly and naturally.. woahhhh!! ape lagiihh, lets go and bought a box of
dutchlay chocolate..hu3
according to pak cik google:
Milk contains two high quality proteins, 80 % whey and 20 %
casein. Whey is quickly broken down into amino acids and absorbed into the
bloodstream. Whey is very good to consume after workout. Casein is digested
more slowly and provides the body with a steady supply of protein for a longer
period of time.
Rest properly:
One of the most popular weight gain tips is to sleep for a
minimum of 8 hours night. Bcoz our body needs sleep to function properly. When
we sleep, our body is growing and repairing form the workout we did to
stimulate muscle growth. (khas 4 man okey)
So you’ll gain muscle weight faster
if you rest well... student like me,, of cource it is so difficult to get
enough ours for sleep.. online laa+esaimen laaa.. but never give excuses,, time
xdaa asgmnt tuhh,, tido laju2 okey..ha3
Regular exercise:
Exercise nih la the part y malas sekali kannn,, tbut
exercise nihh la y helps in keeping your body metabolism high. Without exercise
you will gain more fat which is definitely not your goal. ohhh nooo!!!
Resistance training exercises will help to increase your muscle mass, which in
turn will increase metabolism.
For instance, you can do push-ups as they work
the shoulders, back, arms, chest and abs. Other exercises that can help you to
gain weight fast are squats, bent-over rows, chin-ups, bench press, and
military press. Exercise will help to turn the extra calories into muscle and
therefore help you gain weight. For BETTER RESULT!! eat protein enriched foods
after an exercise session.. cth milk kerr.. :)
Lift weights:
To gain weight fast, you need to stimulate your muscles. x
semestinya laki jer taw,, woman pon boley,, dun worry u will never look like
MALIK NOR even u r doing the workout, becoz woman dont have that kind of
hormone...okeyyy..:)
This can be done by lifting weights that are heavy enough.
Increase a pound of weight in every two to three days to gain muscle. Do weight
lifting at least 3-4 times a week. With
regular weight lifting you will be able to add muscle to your body, and the
BEST PART is adding muscle not only makes you look better, it also makes you
weigh more!!! hoorayyy...
Consume right fat:
To gain weight nihh, you must eat unsaturated fats to gain
weight. what is that??? n why??becoz unsaturated fats increase levels of good
cholesterol (HDL) and help the production of testosterone yg mane responsible
for building muscle...
contoh2 foods that contain unsaturated fats are whole
milk, beef, salmon (and other fish), sunflower seeds, soybeans, flaxseed oil,
fish oil and ham. Also you must avoid saturated fats as you don’t want to gain
just fat instead of weight.
Avoid saturated fat food items such as red meat,
cheese, ice cream, butter and vegetable oils. Instead try to consume HIGH
PROTEIN BUT LOW FAT foods like tuna fish (and other seafood), chicken breast,
lean meats, fruits and vegetables etc.
taking supplements:
There are lots of herbal remedies and dietary supplements on
the market to help you gain muscle and weight fast. n this is my choice..its
really help me to get my ideal weight..alhmadulillah..:) sedap n sangat2
berkhasiat.. :) i really can feel the difference after consuming this
nutrition..:)
List of High Calorie Foods:
There are many high calorie foods that can help you to gain
weight fast...okeh TAKE NOTE!!!! Some of the high calorie foods are breakfast
cereal, pasta, salted peanut butter, chocolate nut spread, cheese, salad
dressings, butter, chocolate, white bread, guacamole, yogurt, pure fruit juice,
bananas, nuts, lard, chicken, bacon, salmon, beef, protein bars, granola bars,
smoothies, ice cream, berries, lobster, doughnuts, sweetened condensed milk,
chicken pot pie, baked beans, potato salad, dates, eggs, sausage, dark
chocolate, soybeans, avocados, mangoes, dried fruits, coconut milk, bagels,
baked sweet potato, beans, whole milk, crepes, crab meat and so on. Well, many
of these foods should be avoided by those who want to LOSE WEIGTH FASTER..
Finally, in order to gain weight fast you must believe that
this will happen. If you are not positive about your efforts, it will be
difficult to reach your goals. Concentrate on your goals and see the difference
in your weight. Follow the above mentioned tips and nothing can stop you from
gaining weight fast.... :))) Gud luck.. okkay :)
this tips i got from health blog..cant remember the blog's name.. hope it is useful 4 all of us..:)
AKU DEKAT KAU DEKAT
