Independent Herbalife Distributors
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 Copyright 2004

3 Ways to Putting on Weight

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The easy way to gain weight and put on muscles

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Challenges to gaining weight

Do you eat and eat and still not gain any weight ? Or maybe you just don't have an appetite ?  Want to gain muscle or do you just want to gain weight all over?

When you are looking to gain weight there is no end of advice and websites willing to sell you products.

Undoubtedly you will have had the advice from well meaning friend and family along the lines of you need to eat more, eat more fatty, sugary or protein foods?

If you go into any of the high street shops you will find the shelves laden with 'weight gainer' drinks, muscle building, etc.

So where do you start to develop a plan which will work for you?

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To gain weight you need to focus on 3 key items:

1. Boost absorption rates

If you have been eating lots, or tried protein or weight gain drinks then this could be a key factor.

To put on weight you need to make certain your body absorbs the maximum nutrients from all the food you are eating.  Otherwise it all goes in one end and.... (you get the message)

Negative nutrition affects your ability to absorb nutrients from food. If you are not absorbing to the max then you won't be getting the maximum benefit from the food you eat. You can eat and eat but if your body isn't absorbing nutrients you won't gain weight.

2. Eat more food, more often.

The key element is more calories. 

You need to eat at least an extra 500 calories per day over and above what you are eating now; but where these are sourced from are just as important as how much.  500 calories per day will equate to an extra 1lb per week.

1. Avoid 'empty calories' such as fast food, which only generate fat in the wrong places.  Give your body high-power foods rich in essential nutrients (vitamins, minerals, protein, complex carbohydrates, fibre, and unsaturated fats).

2. Have carbohydrate based meals (Pasta, Cereal, Baked Potato...) and eat a number of small meals per day. Better more smaller meals than a few large ones.

3. Top this up between meals, or just after meals, with nutritious, healthy, snacks

3. Resistance Training in the Gym or at Home

Weight training is definitely the best way to gain shape and muscles. However for it to work you need to follow a sports nutrition plan to help prevent your body draining energy.

Like to go to the Gym but concerned about losing weight?

The secret is to eat and drink the right foods / drinks at the right time. It is important to get a mix of slow and quick release carbohydrates, high quality proteins and essential nutrients.

However, in particular, you need to follow a  "fuel - refuel" plan.

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1. Extra Calories

   Whatever plan you follow you need to have at least an extra 500 calories per day. However they need to come from easily absorbed carbohydrates - and ideally as healthy as possible (i.e. vitamins, minerals, etc.) The healthier you are, the more success you will have in gaining weight.

   We recommend adding Herbalife's Formula 1.  Although initially developed as a meal replacement drink it will provide you with an extra 500 calories per day (if taken 3 times per day).  The advantage is that these are in a healthy easy to absorb form. For details click here.   (One of the reasons we like it is that, yes it works, but you don't need to blend it with milk - you can blend it with fruit juice, etc.  Also if you don't like 'weight gain' drinks you can blend it into yoghurt, etc.)

2. Absorption

   If you are not absorbing all the nutrients from the food you eat, then you are wasting a lot of money and benefits.

   Either go on a detox diet, cut out alcohol, smoking, fizzy drinks, etc.

   If this is to hard add cell activator to your diet (click here). It will boost your absorption rates and at least you can have a good time before Christmas.  Detox could always be part of your New Year's resolutions !

3. Resistance Training

   Resistance training (weight training) will significantly help you with your shape and muscles.  Please note there a major difference between aerobic sports (running, football, etc.) and resistance training.  The former will drain your system just as quick but won't help you build muscles.

   Whatever sport you do you need to follow the fuel - refuel plan mentioned earlier.