How To Gain Weight Fast For Females

A 3-Step Guide On How To Gain Weight Fast For Females

 A Simple Guide On How To Gain Weight Fast For Females

If you’re an underweight woman, should you do something about it? Your friends might tell you otherwise—but you should. Gaining weight is easy, but you have to do it right.

Being underweight can put you at risk of developing osteoporosis, anemia, menstrual irregularities and pregnancy complications. Moreover, not having enough stored fat in your body can make focusing and sustaining energy difficult for you.

Want to aim for your ideal weight? Here’s a simple guide on how to gain weight fast for females.

Reach your ideal weight fast by following these 3 simple steps on how to gain weight fast for females.

Step #1. Check your health condition.

How To Gain Weight Fast For Females

Image source: Flickr

Regardless if you have always had a low body mass index or you just experienced a sudden weight loss a few months back, you should visit a doctor and get yourself checked. This is because being underweight can be caused by one or more underlying health conditions, which you should also address if you want to experience healthy weight gain fast.

Being underweight can be a symptom of chronic stress, eating disorders or thyroid problems.  Sometimes, the problem could even be as simple as dental cavities which keep you from chewing painlessly and enjoying your food—therefore reducing your appetite.

Nevertheless, any underlying health concern should not be neglected. If you want to achieve a healthier body weight, you must solve a problem form its root. Depending on the cause, you should take extra measures to address these health concerns. Treatment of severe eating disorders will have to be accompanied by psychotherapy. If you suffer from hyperthyroidism, you may also have to take anti-thyroid medications.

Who knows, the solution to your weight problem could be just one dentist appointment away.

Related: 5 Ways To Gain Way Fast

Step #2. Change your diet.

Like it or not, you need to adopt new eating habits in order to gain weight fast. They don’t have to be big, radical changes at all—you can take in small habits one step at a time.

Start by developing the habit of healthy snacking. Match one granola bar with a glass of milk tea for afternoon snack and you’ve already added about 300 calories to your diet. If you think you don’t have time to enjoy an afternoon break, leave half a cup of roasted mixed nuts on your desk and consume it little by little as you go about your work. That way, you’ll be consuming an additional 400 calories without even noticing it!

You should also learn to prepare healthy, high-calorie staples in your diet. Learn an avocado and egg spread recipe that you can keep in your fridge for 3-5 days and use as a sandwich filling or side dish. Pasta can be served with oil-based or cream-based sauce, so experiment with new recipes. This way, you’ll be looking forward to the next meal, and not get tired with the same old spaghetti with meat balls.

Mayonnaise and peanut butter are also some calorie-dense food that you can easily overlook. Did you know that each tablespoon of these contain about 90 calories? Find out exciting ways to add these food items into more dishes and pastries, respectively.

Also, don’t try to speed up your weight gain by eating what most dieters try to avoid: chips, soda and candies. Some foodstuff are just plain unhealthy; and if they’re bad for people trying to lose weight, they’re also bad for you.

Step #3. Build more muscles.

Exercise will play a key role in ensuring that you gain healthy weight. The range of ideal body fat percentage for adult females is between 21-24%. Since you are constantly consuming more calories than you need, if you proceed without exercise, you might exceed that limit. When that happens, you’ll be at risk of developing hypertension, diabetes and some types of cancers. Therefore, get yourself started on an exercise program that will help speed up weight gain.

Light weightlifting is a great exercise program to enroll in if you are trying to gain weight. This type of exercise focuses on building muscles, without much emphasis on burning calories. Also, if you suffer from poor posture and weakness—which generally goes with being underweight—you’ll reap the extra benefit of improved posture and stronger muscles.

So there you have it: check-up, diet and exercise. These are the 3 simple steps you need to remember on how to gain weight fast for females.

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How Can I Gain Weight Fast

I Used To Ask How Can I Gain Weight Fast and I Found 5 Solutions

5 Answers to the Question, “How Can I Gain Weight Fast?”

Most people are eager to find fast and effective ways to lose those extra pounds, but there are also a significant number of people whose problem is exactly the opposite. They look at themselves in the mirror and wonder how they can put on some badly needed weight.

How Can I Gain Weight FastAlthough obesity is a much more common problem in America, being too thin is also a serious health problem that needs to be addressed. Being truly healthy means having the correct weight for your height, age, body type and lifestyle.

Because obesity is so much more common, many people dismiss the difficulty of solving the problem of being underweight. Packing on the pounds seems all too easy. Simply gorge on fatty food, chug down soft drinks and consume piles of candy and junk food, and you will add inches to your waist all too quickly.

While it’s true that binge eating and a high-cholesterol, high-sugar diet will add to your weight, these are not at all healthy practices. The goal, after all, is to improve your physical fitness, and not just to put on weight because you think you look too thin. Remember, a genuinely beautiful body is first and foremost a healthy one.

Ideally, gaining weight safely and effectively doesn’t have to be a complicated process. Here are five simple and effective tips on how to put on weight, without resorting to unhealthy binge eating.

Here Are 5 Healthy Answers for the Question, “How Can I Gain Weight?”

#1. Eat denser foods that are high in nutrition and protein.

The kind of food you want to eat isn’t necessarily fattier food. What you want is food that has higher nutritional content. Ideally, you should take a look at the calories and nutritional information, but even without all the numbers, there are plenty of simple substitutions that are quite effective.

For example, instead of drinking water, drink milk or juice. Milk is rich not only in fats, but also in much-needed protein and calcium. Juice isn’t just a source of sugar, it’s also a source of vitamins.

Instead of white bread, choose denser whole grain bread. Instead of clear soup, choose chowders and other thick soup. Remember, what you want is denser food that will give your body the protein and vitamins it needs to build itself up, not just fat.

Related: Gain Weight For Females

#2. Always make sure to eat at least three meals a day.

No matter how busy you are, or how much you may be tempted to just eat a piece of toast before rushing out the door, make sure you eat three complete meals a day. This means every meal should consist of a balance of food from the major food groups.

With every meal, you should be consuming carbohydrates, lipids, protein, vitamins and minerals. While it is always better to have a hearty meal, if you are pressed for time, adding all the food groups to your diet doesn’t have to be time-consuming.

Put butter on that toast, eat some fruit, wash it down with a glass of milk, and then you can rush out the door. Just remember that if you really want to put on much-needed weight, you’ll take the time to sit down for a good, leisurely meal every chance you get.

Supplying your body with all the nutrients it needs is essential to your health, no matter what weight you’re trying to achieve.

#3. During the day, don’t let more than four hours pass without eating something.

The reason some people lack the weight they need is that they eat too little because they feel full too quickly. If this is your problem, trying to force yourself to eat more at one sitting is not a good solution.

This could upset your digestive system, and that would not only be uncomfortable, it would also be counter-productive to your goal of gaining weight. If your body isn’t properly digesting and assimilating what you eat, you aren’t going to be putting on the pounds you need.

Increase the number of times you eat, and be consistent about the time of your meals and snacks. Space them out to give your body time to digest the food properly.

#4. Eat just before you sleep.

Your body does a lot of its work of repair and regeneration while you sleep. Eating close to bedtime will ensure that it has all the building blocks it needs. Your dinner doesn’t have to be heavy on the stomach, it just has to be nutritious. If your dinner time and bed time are far apart, have a snack before you turn in for the night.

Good options include fruit like mangoes or avocadoes, hummus, cheese or even a peanut-butter, jelly sandwich or protein shakes.

#6. Stay active.

Do muscle-building and strength-training exercises, such as weight-lifting. A truly healthy and practical approach to weight gain combines a good diet with good exercise.

Most people think of exercise as primarily a means of losing weight, not gaining it, but body weight isn’t just made up of fat. A significant amount of it is also muscle. Depending upon what kind of exercises you do, you can build up your body’s muscle, increase your weight, and improve your over-all health.

All that protein you have been consuming isn’t designed for your body to store away, it’s meant to build up your muscle and tissue. Exercise will ensure your body puts it to good use.

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3 Step Exercise To Lose Weight

The 3 Step Exercise To Lose Weight After The Holidays

Want To Know A 3-Step Exercise To Lose Weight After The Holidays?

The last month – December has probably been a feast for all of us. Family gatherings, holiday party with friends and office parties were so much fun except the fact that there’s always good food around that is not on your diet list.

Gaining weight after the holidays is inevitable, therefore, you must know what to do about those extra pounds on your weighing scale. Start your year right and exercise to lose weight after the holidays.

Fortunately, you can fend off the dreaded holiday bulge without the need to carve out a huge amount of time for it. By adding short bursts of intense effort, it can fire up your metabolism and fast track results.

In an Australian study, women who did high-intensity training with intervals twice a week for 20 minutes in 15 weeks shed more fat than those women that exercised for 40 minutes at a lower intensity over the same period.

3 Step Exercise To Lose Weight

Image source: Flickr

Exercise To Lose Weight After The Holidays – In 3 Steps

Before you start exercising, warm-up your body with this 30-minute cardio interval sessions as often. No equipment or gym required! In a minute, do as many reps of each exercise as you can moving from one to the other with no stops. Rest for 90 secs and repeat the circuit a total of 3-4 times.

  1. Jumping jacks
  2. Squat jumps
  3. Burpees
  4. Side to side hops

Follow this routine three times a week. Do each step twice without stopping. Rest for 2 mins in between steps.

Related: 5 Minute Exercise To Lose Weight Fast

Step 1

  • Bulgarian squat – begin by standing with your back about 18 inches from a bench. You must place the top of your right foot on the bench and then lower your body until your left thigh is in level with the floor and then press through your heel to stand. That is one rep. Do 10, then switch sides and repeat.
  • Inclined T-Pushup – begin by placing your hands on a step or bench. Make sure your hands are shoulder-width apart at the same time, extend your legs behind you and do a pushup. You must rotate your torso to the right until you are in a side plank as you push back to start while raising your right hand towards the ceiling. Return to start. That is one rep. repeat on the other side, and continue alternating for 15 total reps.

Step 2

  • Two-way Lunge – start by standing with hands on hips and then step to the right and bend your right knee to lower into a side lunge. After that, press through your right heel to rise, and then step forward and lower into another lunge. You must press through your right heel to return to standing. That is one rep. continue in one fluid motion for 10 reps, then switch legs and then repeat.
  • Triceps dip – start by sitting on a chair and then place your hands by your hips. Make sure that your feet are flat on the floor with knees slightly bent. Lift yourself off the chair, shifting your butt forward so it is in front of the seat. After that, bend your elbows to lower your body toward the floor. Return to start and that is one rep. Do 15 reps.

Step 3

  • Standing row – start by looping a resistance band around a sturdy object. Next, grab the ends with both of your hands. Back away with your arms extending at shoulder height until there is tension in the band. Keeping your core tight, you must squeeze your shoulder blades together and pull your elbows back towards your chest and pause. Afterwards, slowly extend your arms. That’s one rep. Do 15 reps.
  • Hip crossover – start by laying face up on the floor with your arms extended at shoulder height and palms facing up. After that, lift your legs and bend your knees in about 90 degrees. Tighten your abs and then lower your legs to the right. And then, slowly reverse the movement to the left. Do not lift your shoulders off from the ground. That’s one rep. Continue for 10 reps.

Related: Dr. Created 23-Sec Belly Flattening TRICK...

These steps have back-to-back exercises that use opposing muscle groups which burn calories and tone your muscles in less than half an hour. And do not think you are cutting corners by slashing your gym time.

Some research showed that individuals burned the same amount of calories in a 30-minute intense routine (like this) as they did in comparison with a longer weight training workout. They even burned more calories after they finished exercising.

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Source: Excerpted from Women’s Health Philippines December 2013 Ed. P.26-27

Best Exercise To Lose Weight – The 30 Day Challenge

Best Exercise To Lose Weight – The 30 Day Challenge

Want To Know The Best Exercise To Lose Weight?

You’ve probably seen all the 30-day challenge exercises all over the internet and have always wondered, does this thing really work? Well, the answer would be all up to you. Always remember that losing weight does not depend solely in exercising. It is a combination of a healthy diet, exercise, and tons and tons of determination.

We have come up with a compilation of the best exercise to lose weight. It does not only make you lose some pounds but it will also help tone your muscles in a matter of 30 days. The exercise seems hard but it gets easier as you move along.

If you complete the whole course of this exercise, it will give you a flatter tummy, toned arms, and a tighter butt. Not that bad eh? But here’s a thing to remember, you should be doing this together with a healthy diet plan, which means avoiding burgers, pizza, and beer is highly recommended.

For better results, combine this with a cardio exercise of your choice. Running, swimming, dancing, riding the bicycle, or even playing sports like badminton is just a few of the cardio exercises that you can do.

Related: 23-Second "Exercise" Flattens Your Belly FAST

Best Exercise To Lose Weight – The 30 Day Challenge

Image source: Flickr

Best Exercise To Lose Weight In 30 Days

You will be doing these 10 simple exercises

  1. Push-ups
  2. Dips – sit on a stable chair with no arms. Hold firmly on the sides of the chair and then lift your butt and move your legs forward your knees slightly bent. This will be your starting position. Slowly lower your body and then push your arms to go back to starting position. That is one dip.
  3. Bicep curls
  4. Air punches – just pretend like you’re a boxer or an action star throwing punches in the air. But do this on a pacing that you can breathe properly in between punches.
  5. Crunches
  6. Sit-ups
  7. Knee tucks
  8. Leg raises
  9. Planks
  10. Squats

Related: 5 Minute Exercise To Lose Weight

The 30 Day Challenge Of The Best Exercise To Lose Weight

Best Exercise To Lose Weight

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Above is the image version of the 30 day challenge. Feel free to print it out. Here’s the text version of this 30 day challenge:

Day 1

5 push-ups

5 dips

10 bicep curls

10 sec. air punches

15 crunches

5 knee tucks

5 leg raises

10 sec. plank

50 squats

Day 2

8 push-ups

8 dips

15 bicep curls

15 sec. air punches

20 crunches

8 knee tucks

8 leg raises

12 sec. plank

55 squats

Day 3

10 push-ups

10 dips

20 bicep curls

20 sec. air punches

25 crunches

10 knee tucks

10 leg raises

15 sec. plank

60 squats

Day 4

Rest Day

Day 5

12 push-ups

12 dips

30 bicep curls

25 sec. air punches

30 crunches

12 knee tucks

12 leg raises

20 sec. plank

70 squats

 Day 6

15 push-ups

20 dips

40 bicep curls

30 sec. air punches

30 crunches

15 knee tucks

15 leg raises

25 sec. plank

75 squats

 Day 7

18 push-ups

25 dips

40 bicep curls

35 sec. air punches

40 crunches

20 knee tucks

20 leg raises

30 sec. plank

80 squats

Day 8

Rest Day

 Day 9

20 push-ups

30 dips

55 bicep curls

40 sec. air punches

45 sit-ups

30 knee tucks

30 leg raises

35 sec. plank

100 squats

 Day 10

22 push-ups

35 dips

60 bicep curls

45 sec. air punches

50 sit-ups

50 knee tucks

30 leg raises

38 sec. plank

105 squats

 Day 11 

25 push-ups

40 dips

65 bicep curls

50 sec. air punches

55 sit-ups

65 knee tucks

35 leg raises

42 sec. plank

110 squats

Day 12

Rest Day

Day 13

28 push-ups

50 dips

75 bicep curls

1 min. air punches

60 sit-ups

75 knee tucks

40 leg raises

50 sec. plank

130 squats

Day 14

29 push-ups

55 dips

80 bicep curls

65 sec. air punches

65 sit-ups

85 knee tucks

42 leg raises

55 sec. plank

135 squats

Day 15

30 push-ups

60 dips

85 bicep curls

70 sec. air punches

70 sit-ups

90 knee tucks

42 leg raises

60 sec. plank

140 squats

Day 16

Rest Day

Day 17

35 push-ups

65 dips

90 bicep curls

75 sec. air punches

75 sit-ups

100 knee tucks

45 leg raises

65 sec. plank

150 squats

 Day 18

36 push-ups

70 dips

100 bicep curls

80 sec. air punches

80 sit-ups

110 knee tucks

48 leg raises

70 sec. plank

155 squats

 Day 19

38 push-ups

75 dips

105 bicep curls

85 sec. air punches

85 sit-ups

120 knee tucks

50 leg raises

75 sec. plank

160 squats

 Day 20

Rest Day

 Day 21 

40 push-ups

80 dips

110 bicep curls

90 sec. air punches

90 sit-ups

130 knee tucks

52 leg raises

80 sec. plank

180 squats

 Day 22 

42 push-ups

85 dips

115 bicep curls

95 sec. air punches

85 sit-ups

140 knee tucks

55 leg raises

85 sec. plank

185 squats

 Day 23

44 push-ups

90 dips

120 bicep curls

100 sec. air punches

100 sit-ups

150 knee tucks

58 leg raises

90 sec. plank

190 squats

 Day 24

Rest Day

 Day 25

45 push-ups

95 dips

125 bicep curls

105 sec. air punches

105 sit-ups

160 knee tucks

60 leg raises

95 sec. plank

220 squats

 Day 26

46 push-ups

100 dips

130 bicep curls

110 sec. air punches

110 sit-ups

170 knee tucks

60 leg raises

100 sec. plank

225 squats

 Day 27

47 push-ups

105 dips

135 bicep curls

115 sec. air punches

115 sit-ups

180 knee tucks

62 leg raises

110 sec. plank

230 squats

 Day 28

Rest Day

 Day 29

48 push-ups

110 dips

140 bicep curls

2 min. air punches

120 sit-ups

190 knee tucks

62 leg raises

115 sec. plank

240 squats

 Day 30

50 push-ups

120 dips

150 bicep curls

150 sec. air punches

125 sit-ups

200 knee tucks

65 leg raises

120 sec. plank

250 squats

Source: Unknown

3 Ways How To Lose Weight Fast Without Exercise

3 Ways How To Lose Weight Fast Without Exercise

Do You Want Know How To Lose Weight Fast Without Exercise?

Are you tired of switching from one diet to another just to know which one works best for you? Are you tired of spending lots of cash for a subscription to diet plans, juicing formulas or gym memberships but still don’t see much difference on the weighing scale?

We’re not saying that these diets don’t work. They do, but only for a certain period of time. All that you’re losing is water weight and muscle mass which will make you dehydrated and feel weak.

Juicing also works to lose weight but can you keep up with a liquid diet for a long time? I guess not, and it won’t be good for your health either. Eating right is the key in order to lose weight fast and the major factor that affects your weight is your blood sugar level. You must keep your blood sugar level stabilized. When your blood sugar level is too high, your body will start breaking down fat and not burn them. That’s the time when you start craving for sweet foods.

Exercise is also a great way to lose weight and build muscle and strength. But in this article I want to focus on how to lose weight fast without exercise. Keep in mind these nutritional tips to lose weight in a healthier way without dieting or exercising.

Related: 7 Unique Tips To Lose Weight Fast

3 Ways How To Lose Weight Fast Without Exercise

Image source: Flickr

Here Are 3 Tips On How To Lose Weight Fast Without Exercise or Dieting

Tip#1 – Maintain your meal intervals

It is a fact that breakfast is the most important meal of the day. It is linked to many health benefits including weight control. It gives you improved performance and energy to start your day. Always remember that within the first hour of waking up, you must be able to consume your breakfast.

Next, you should continue eating every 3-4 hours. You must eat frequently to keep your blood sugar stabilized. What you want to be doing is to eat small portions but frequently and that’s about 5-6 meals a day.

Also, your last meal of the day must be consumed an hour before sleeping and you should not eat many carbohydrates because it takes a lot of time to digest. Your body should be starting to rest by this time so eating too many carbs for dinner will not do you any good.

Keep in mind that when you feel very hungry at meal time, it means that you didn’t take enough food from your previous meal. You must always feel just right to eat after every 3-4 hours. If you’re not hungry after 4 hours, eat half portion of the meal for that time. The important thing is you have to eat in order to stabilize your blood sugar level.

Related: One Simple Way to "Hack" Your Fat Away

Tip#2 – Have nutritionally balanced meals

In every meal, you must be consuming a certain amount of protein, carbohydrates, and fat. Some protein rich foods are lean meat, fish, tofu, and eggs. You can get carbohydrates not only from rice and pasta but also from vegetables.

There are a lot of diets out there that tells you to cut out carbohydrates, but that is not healthy at all. It is true that when you increase your carbohydrates, your body will be storing fat and you will have reduced energy. But, the same thing happens when your carbohydrates are decreased. It will also make you store the fat and not burn them. So remember, your meals should always be nutritionally balanced.

The ideal ratio for your meal is 10-35% protein, 45-65% carbohydrates, and 20-35% fat. By balancing out your nutrient ratio, your body gets all the essential nutrients it needs to maximize fat burning.

Tip#3 – Count those calories

What are calories in the first place? A calorie is a unit of energy. For example, if a food contains 80 calories, it’s a way of describing the amount of energy you’ll get after consuming that food. You need calories for energy but if you get too much of it and not use this energy, it may lead to weight gain.

Too much calorie consumed per meal increases fat storage and makes you lose appetite for the next meal. But too little calorie will cause your blood sugar level to drop. You will then start craving for sweet foods. You’ll be grabbing that milk chocolate bar on the grocery counter without even thinking.

So to help you lose weight fast, make sure that you are getting just enough calories. The average amount of calories to lose weight for women is 1200 calories and for men, 1500 calories per day. This, of course, varies depending on how physically active you are. This calorie consumption must be increased if you exercise regularly but if you just stay in the office and not move that much at all, then you should follow the suggested amount of calorie per meal.

These are the three nutritional tips on how to lose weight fast without exercise that you should always practice. Remember, don’t let your body go hungry and neither should you over indulge. Follow these steps and not only will you be able to lose weight but it could also help you maintain your figure for the rest of your life.

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Exercises To Lose Weight Fast

5-Step 5-Minute Exercises To Lose Weight Fast

Do You Want To Learn Exercises To Lose Weight Fast That Will Not Take Much Time?

Maybe you have always wanted to exercise but with your busy schedule, it’s just hard to make time for it. We all know that exercising should be done regularly, but you just can’t afford to lose 30 minutes of your day just to go to the gym or jog in the park. but you should know that exercising doesn’t have to take long periods of time. Five minutes of high-intensity workout is enough to pump up your circulation and start to burn some calories.

Exercises To Lose Weight Fast

Image source: Flickr

This workout is designed to help you achieve a functional and balanced total body strength with no need for any gym equipment. You can start doing this in the comfort of your own home in the morning when you wake up for a good morning energy boost.

These exercises to lose weight fast that’s very convenient. Chose one of the 2 interval patterns here and complete the following exercises in order.

Both of them burn calories and build muscle, but the different work-to-rest ratios generate a slightly different metabolic response. Also, alternating between them can help speed up results. If you have more time, do the circuit 3-5 times for a longer sweat session.

30 to 30: You must complete as many reps as you can in 30 secs. then rest for 30 secs. before moving on to the next exercise. Rest 60 secs. at the end if you are doing more than one round.

50 to 10: You must complete as many reps as you can in 50 secs. then rest for 30 secs. before moving on to the next exercise. Rest 10 seconds at the end if you are doing more than one round.

Related: 23-Second "Exercise" Flattens Your Belly FAST

Here Are The 5-Step Exercises To Lose Weight Fast 

Step#1 – Marching Glute Bridge

Starting position: Lie face up with your knees bent on the floor. Raise your hips so your body will be forming a straight line from your shoulders to knees.

  1. Next, lift your right knee toward your chest
  2. Hold for 2 seconds; lower and repeat with your left leg. That’s one rep.

Step#2 – Inverted Shoulder Press

Starting position: place both your hands on the floor outside your shoulders and then raise your hips so that your torso is nearly perpendicular to the floor.

  1. From this position, bend your elbows to lower your body until your head almost touches the floor
  2. Pause for a second, and then push back to start. That’s one rep.

Tip: place your feet on a step or bench to increase the challenge.

Step#3 – Alternating Switch Lunge

Starting position: step your right leg forward and bend both knees to lower into a lunge.

  1. Next, press your right heel to return to standing but don’t let your foot touch the floor and then immediately, you must step your right foot back and lower into lunge and land on your left foot
  2. And then, do the same steps with your left foot. That’s one rep.

Tip: if you would like to make it easier by placing your foot on the floor every time you pass the standing position.

Step #4 – Skater Hops

Starting position: – stand on your left foot with your left knee slightly off the floor

  1. Then, jump to the right and land on your right foot and then bringing your left foot slightly off the floor.
  2. Jump to the left and continue alternating. That’s one rep

Step#5 – Rotating T Extension

Starting position: push-up position

  1. Keeping your arms straight, shift your weight onto your left arm and rotate your torso to the right then raise your arm toward the ceiling so that your body forms a letter T
  2. Hold for 3 seconds, then return to start and then repeat this on the other side. That’s one rep.

Tip: make it harder by adding a push-up every time you move from side to side.

Don’t assume that 5 minutes isn’t long enough to actually help drive results. Whether you are short on time or motivation or you’re tired, or can’t go to the gym, this routine will keep you on track to lose weight fast. It is five exercises, five minutes, but that doesn’t mean it’s a piece of cake. Just as with your regular runs on a treadmill, you’re going to have to push hard.

Watch this video instruction here:

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Source: Excerpted from Shape-Up Shortcuts by Jen Ator, CSCS, and the editors of Women’s Health Magazine (Jan – Feb 2014 edition)

Food to gain weight

7 Healthy Choices of Food to Gain Weight

To Gain Healthy Weight, You Need To Eat Healthy Food To Gain Weight

Trying to gain weight? Don’t gobble down double cheeseburgers and family-sized pizza. Instead, stuff your meals with healthy food to gain weight the right way.

If your doctor advises you to eat more food to gain weight, you are one of the few “lucky ones”. Your friends might slightly envy you, because while most of them are skipping dessert to maintain their sizes; you, on the other hand, can’t make up your mind between blueberry cheesecake and tiramisu—so you might just have a slice of both.

But have you ever met someone so skinny you’d never thought they had high cholesterol, hypertension or diabetes? Like you, they were once the “lucky ones”, too—only not so lucky now.

Trying to gain weight is indeed a far easier task than losing it; but if you’re not careful, unhealthy food choices can permanently ruin your health. Yes you are lucky because you can eat anything you want without having to switch sizes; but this also means that sugar and cholesterol could be piling up in your bloodstream without your body giving a fair warning.

So instead of grabbing unlimited soda, chips, burger and pizza—choose from our list of food to gain weight the healthy way. These foods provide the calories you need to gain weight without putting your health on the line.

Food to gain weight

Underweight? Choose From This List Of Nutritious, Calorie-Dense Food To Gain Weight.

#1. Avocado

One cup of diced avocadoes contains 240 calories and about 18 grams of unsaturated fat (code for “healthy fat”). Aside from calories, it also contains generous amounts of fiber, folate, vitamins E and K, B-vitamins and vitamin C. Mash them with eggs to make a breakfast spread, dice and spice them up for guacamole or blend it with milk and honey for a milkshake—this fruit is also very versatile, you won’t run out of preparation ideas for it!

#2. Tropical fruits

When it comes to adding on weight, avocadoes aren’t your only fruits of choice. Tropical fruits such as banana, mango, papaya and pineapple are also rich in natural fruit sugar, which make them a great dessert choice for people trying to gain weight. Peel and slice them for dessert or blend them with ice and milk for a refreshing fruit smoothie.

#3. Nuts

Instead of munching on chips or candies, nuts should be your number one choice of snack. Tree nuts such as almonds, pecans, walnut, cashew and pistachio are generally high in protein, healthy fat and fiber. Set aside half a cup of oil-roasted mixed nuts on your desk everyday for a nutritious, 400-calorie substitute for empty calories.

#4. Whole Fat Milk

When trying to gain weight, there’s no harm in swapping your regular low-fat or skimmed milk with its richer, creamier version. Whole fat milk contains about 150 calories per cup; and is packed with more fat-soluble vitamins such as vitamins A, D and E. Enjoy it with your breakfast cereal or as a shake with any of the fruits mentioned above.

#5. Potatoes

As you try to increase your weight, you should also pack on natural, healthy carbohydrate foods—such as potatoes. One medium-sized potato contains about 160 calories. Best eaten unpeeled to retain more fiber, potassium and iron—this root crop should be a dinner staple for those who are trying to gain weight. Slice them into wedges and bake with some olive oil, parmesan cheese and paprika for a great dinner side dish or afternoon snack.

#6. Whole Wheat Bread

One slice of whole wheat bread contains about 70 calories. Whole wheat bread will also give you the benefit of better digestion since each slice contains about 2 grams of dietary fiber. Use 2-3 slices for your breakfast or lunch sandwiches for sustained energy throughout the day.

#7. Natural Peanut Butter

One tablespoon of peanut butter contains about 95 calories. Best toasted with a slice of whole wheat bread, peanut butter is also a great choice since it is rich in protein and fat. Go for the all-natural varieties that contain less additives and more real peanut in it. With natural peanut butter, you can get the full benefits of protein, iron, vitamin B6 and magnesium.

With all these healthy and delicious choices of food to gain weight, putting on more weight should now be more enjoyable and guilt-free for you.

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Losing Weight Fast

7 Unique Tips On Losing Weight Fast That You Should Try

Losing Weight Fast With A Little Bit Of Creativity

Every time you search for weight loss tips, you are always faced with suggestions about change of diet and lifestyle. You need to eat healthier. You need to exercise. And you have tried many times but many times failed as well.

At a point in trying to adopt a new diet and lifestyle, you always fall back to what you were used to eating and doing. One reason of this is that the change might be too drastic for you. You need a gradual manageable change.

What you actually need is a process that is slow but sure. Below are effortless and small changes in your everyday life that will eventually take you to your ultimate goal of a sexier version of you.

Your might want to read: How to lose weight without exercise

Losing Weight Fast

Here Are A Few Effective Tips On Losing Weight Fast That You Can Follow:

#1. Flossing or brushing teeth

Have you ever wanted to eat something sweet after eating something salty? Or want something sour after eating something bitter?

The tastes of food runs like a roller coaster inside your mouth and you cannot stop eating one flavor after another. You can skip the dessert after a scrumptious meal by flossing, gargling mouthwash or brushing teeth after eating. This way, the flavor disappears as well as the cravings. You can outsmart your own tastebuds.

Related: The Fastest Way To Lose Weight In 3 Weeks

#2. Drinking lots of water

Most people eat not until they get the right amount of food their bodies need but until their stomachs bloat. In order to feel full easily, drink water prior meals or drink in between. You will just easily excrete out the fullness of your belly after a few minutes without actually threatening yourself of gaining weight.

Make sure however that the liquids you are taking do not contain high cholesterol or fat such as beer and other alcohol, fruit shakes or chocolate drinks that are high in sugar, sodas, juices, and the like. Be cautious about the liquids that you take. Do not be fooled by the thought that just because they are liquid, they cannot make you fat.

#3. Document

Take pictures of your progress. Document the changes that your body undergoes as you take on a new healthy diet or as you do exercise routines. These photos will set as motivation to work harder to achieve your goals.

Also, at times when you feel a little bit lazy or unmotivated to go on, the photos of you that look best would remind you that you can actually do it. It would be very nice to see how you looked from the beginning, middle, and end as well.

#4. Wear fitting clothes

Weight Loss TipsYou may enjoy wearing loose shirts because they make you feel smaller or that it doesn’t emphasize the layers of fat around your waist. Try doing the opposite. By donning the right fit of clothes, you would be kept aware of your true size and shape and you would want to work harder so the clothes would look better on you.

#5. Use small plates

Big plates can stack more food while small plates obviously can carry only a little amount. Many people don’t stop eating until they consume all the contents in their plates.

By having a smaller one, you would eat your meals in a more moderate pace, you would get fuller at the right time, plus you do not overeat.

#6. Keep your goal visible – role model bodies

What body type is your goal? How do you want to look? Keep yourself reminded about the future self you want to be. Hang photos of models on your walls or make it as wallpapers on your gadgets. That way, you will constantly be motivated on achieving such amazing goals you set for yourself.

#7. Say it out loud

Making a public commitment on your goals can be very helpful. By telling a friend, your family, partner, and any other person in your life that you are going to be healthier, slimmer, or that you will lose weight, then most likely you will be pressured in keeping your word. Your goal becomes a public oath that you have to prove to everyone.

I hope you enjoy these tips to losing weight fast. What other tips do you have? Feel free to share it 🙂


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