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The 5 Best Healthy Foods to Gain Weight Fast

Jack collins — Thu, 11 Apr 2019 08:03:04 +0000

For some people, gaining weight or adding muscle can be just as difficult as losing weight for others.

However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.

1. Homemade Protein Smoothies

Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.

Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.

Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk.

Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.
Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) of high-protein natural yogurt and 1 scoop of vanilla whey protein.
Chocolate hazelnut shakes: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.
Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) of natural yogurt, 1 scoop of caramel- or vanilla-flavored whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavoring.
Vanilla blueberry shake: Combine 1 cup (237 ml) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt and sweetener if needed.
Super green shake: Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of unflavored or vanilla whey protein.

All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.

2. Milk

Milk has been used as a weight gainer or muscle builder for decades (1).

It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals (2).

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting (3, 4).

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources (4, 5).

Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.

3. Rice

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat (6).

It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.

Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.

However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron (7).

4. Nuts and Nut Butters

Nuts and nut butter are a perfect choice if you’re looking to gain weight.

Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats (8).

Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

Nut butter can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.

However, make sure you pick 100% nut butter with no added sugar or extra oils.

5. Red Meats

Red meats are probably one of the best muscle-building foods available.

For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue (9).

In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle-building supplement (10).

Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.

In one study, 100 elderly women added 6 ounces (170 grams) of red meat to their diets and performed resistance training six days a week for six weeks.

The women gained mass, had an 18% increase in strength and an increase in the important muscle-building hormone IGF-1 (11).

Both lean and fatty types of meat are a great source of protein, though fatty meat provides more calories, which can help you gain weight.

Knowledge of most of the factors associated with weight gain is important. This is because it helps one know what more they need to control in their quest for a healthy body.

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LET’S LOSE WEIGHT TOGETHER

Jack collins — Thu, 28 Feb 2019 09:04:03 +0000

Our Trainers are experts. Champions. Here to support you. Push your limits and inspire you to live better.

WE HAVE SOLUTION! IF YOU HAVE THE PROBLEM?

If you would like some help losing 10-20lbs in the next 12 weeks, do not hesitate to get in touch. Train with Trainer.ae. We cover all areas of Dubai from Mirdiff, JVC, Karama, Palm Jumeirah, Al Quoz, Al Qusais Silicon Oasis and Garhoud to Downtown, Marina, JLT, JVC, The Palm and Discovery Gardens.

Personal training is a fantastic tool and probably the most effective way to achieve what you want in the shortest time possible. That said, even if you are training with our trainer for an hour every day, there are still 161 other hours in the week where you are alone.

We will provide you with the knowledge and tools to make healthy food choices, give you exercise plans and inspire you to change your mindset to become a fitter, healthier you.

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Are you trying to lose weight on a deadline? Perhaps for an upcoming beach trip or holiday? By following these tips, you can achieve your weight loss goals quickly and with time to spare.

3 training sessions per week
Lose 10-20lbs
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8 Healthy Snacks for Summer that Weighs under 100 Calories

Oluwatosin Faith Kolawole — Thu, 15 Dec 2016 13:00:59 +0000

For many people, snack is a no-go-area when they are into the fitness deal. It’s no longer news that snacks add to the number of calories in the body, but then, are all snacks the same? In this post, we’ll be looking at eight healthy snacks that do not weigh up to 100 calories, yet healthy.
If you want to stay fit, and not miss out on some interesting snacks, keep reading to know more

1. Hard-boiled egg

Do you really have to give up on eggs? No, you don’t have to, as we have found an escape route. Either the albumen or the yolk-white, whichever is your preference, all you have to do is boil it hard! One large egg boiled hard gives you 75-calories. Go ahead and eat your egg.

2. Blueberries

Have you ever given this a thought? A cup of blueberries gives just 84 calories, and it is not without its amazing nutrients: fiber, vitamin K, vitamin C, and cancer-fighting anthocyanins. An additional benefit of these berries is that they help to fight against urinary tract infections. You might want to give this a try.

3. A large shiny apple

One apple contains about 85 to 100 calories, and it is rich in fiber content, which is very beneficial to your health. It also has little or no fat content, so that you are sure of your safety.

4. One ‘party size’ sausage roll

If you are dieting, you know pastery shouldn’t be on your food list but with a ‘party-size’ sausage roll with calories as low as 61, you can grab a bite and be sure it won’t cost you much.

5. Greek yogurts and raspberries

The combination of Greek yogurts and raspberries is a great deal, as they both sum up to 100 calories. Get half a cup of plain Greek yogurt and one-third of fresh raspberries; mix these two ingredients in a bowl, and you have your great snack right there. This meal is rich in proteins, fibers, and calcium.

6. Miso soup

Miso soup comes in powder sachets and can be easily made for a quick snack, anywhere. Asides it being easy and quick to make, its calories is as low as 57.

7. Almonds

You sure do not want to miss out on nuts, especially if you are a lover of them. Almond is known to be one of the most healthy food in the world, as it provides amazing benefits to the overall health of humans. They are rich in fiber, protein, calcium, and vitamin E.

8. Watermelon

One cup of watermelon gives you less than 50calories. This fruit is a great source for lycopene, a chemical pigment known to prevent the risk of cancer. It is also known to be one of those fruits with very high water content; with this, you can easily shed some weights off by keeping yourself hydrated.

Conclusion

While you want to diet, to cut off some extras that aren’t needed in your body, you don’t necessarily have to miss on some amazing snacks. Stay fit! Eat healthily!

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5 Snacks That Don’t Involve Putting on the Pounds

Jacqueline Yawson — Thu, 01 Dec 2016 10:43:58 +0000

There’s nothing like munching on a piece of cake while watching a movie to add to its indulgence or living on a bar (maybe 10) chocolate on a lazy Sunday to sweeten the day. Or that ice cream that cools you off in a hot summer’s day. I mean, it’s snacking; one of the many joys of the world. BUT, we’re also aware that, more than anything, it’s a guilty pleasure as long as our health is concerned. From, high cholesterol to weight gain, some of these small foods don’t actually work in our favor. So let’s take a moment a look into the healthy snacks that will leave you with a clear conscience anytime to sink your teeth in them.

1. Frozen fruit:

Icy mango slices, pineapple chunks or cherries are like healthy Popsicles. Freeze any fruit – the less watery, the better so it will hold up in an Esky on a hot summer’s day. Frozen fruits have antioxidant-type compounds – including Vitamin C, polyphenols, anthocyanins, lutein and beta-carotene.

2. Watermelon juice:

The downside to drinking juice instead of eating whole fruit is that you can easily ingest 10 slices of liquid watermelon, where you might chew only three. Drinking a glass of watermelon juice before a meal is great for hydration, high in nutrition and very low in calories – all helpful for losing weight.

3. Ceviche:

The fresh fish, lime juice and olive oil combo is like the unicorn of snacks: a rare protein-heavy, low-carb find. The amount of fast carbohydrates is low. So ceviche doesn’t cause extra energy accumulation and is good food if one wants to be careful with one’s weigh

4. White wine spritzer:

An 80-20 wine- soda mix keeps you hydrated and lowers the calories you’d consume in one glass. Club soda contains zero calories, according to the USDA’s MyFood-a-media website. Using a 2 oz. of lemonade in place of club soda adds 25 calories, so a spritzer made with wine and lemonade contains about 121 calories. Definitely for keeps!

5. Ice-cream cone:

Sugar trumps a doughy waffle because it’s lower in kilojoules and also holds less ice cream. In one serving, you will be consuming, calories: 130, fat: 3g, carbs: 22g, protein: 2g. It’s a win-win!

Conclusion: You see, you’re not being encouraged to say goodbye to your beloved snack. Just be mindful with the ones you choose and you’ll have one more reason to eat with a clear conscience.

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How to Lose Weight From Your Cheeks

admin — Mon, 25 Apr 2016 01:54:19 +0000

As you look in the mirror you wish you had prominent cheekbones and definition in your face because you lately feel like your cheeks are just plain puffy. Well, the easiest way to get rid of weight from your checks is to get into an overall weight loss program. In order to lose weight, you need to get your sweat on and use every fitness moment to the max.

Running, speed walking, biking and every other necessary sweat factor to help you achieve your goal. Changing of diet can also help you, so if you want to know how to lose weight from your cheeks, then you can follow these steps that will guide you in losing weight from your cheeks.

Strength training

Pump some iron to ditch the chub from your cheeks.
Weight lifting will boost your metabolism to help you to achieve your slimming goals and the best part about pumping iron is that you will burn more calories when at rest as opposed to cardio.

Fruits and vegetables

Eat more fruits and vegetables which will not only help you maintain more healthy eating habits but will also help you lose weight from your cheeks. Fruits and vegetables contain numerous amount of water, which aids to keep you hydrated and will keep you from retaining water in your cheeks. They’re also high in fiber. Vegetables and fruits make up a quality diet that promotes a healthy-looking complexion and weight loss, so they will make you feel full and less likely to crave unhealthy snacks

Lower refined sugar intake

Though you can’t give up on salt completely, try to steer clear of refined sugar eat foods that are low in sugar. Refined sugar causes swelling in the body and the scale to rise-if you include too much sugar in your diet, then your body is more likely to retain water. I would recommend you eat more of the natural sweetness of ripe fruit instead of the sugar in a cookie if you have a craving for sweets.

Consume calcium-rich foods

The consumption from dairy sources can actually speed up your weight loss, especially from cheese or yogurts. Eating more calcium can also retain less water in your face, so you won’t have those puffy cheeks. Instead of eating a carb-heavy meal reach for a low-fat cottage cheese

Chew gums

Chewing gum is part of a facial exercise for not only can chewing gum calm your nerves and freshen your breath, but it can also help you lose weight from your cheeks. The repetitive motion when you chew will help to strengthen your jaw. And the best part is, you won’t even feel like you’re doing an exercise. You can set a goal of chewing gum for just a few minutes after every meal.

Put a smile

Smiling is not only an expression of happiness but also a facial exercise and it will make you lose those chubby cheeks. You can just smile on your own look at the mirror and admire the person you see with a smile, or you can make a goal of smiling more in your daily life. Not only will this make you lose weight from your cheeks, but it can help you stay positive throughout the day.

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8 Ways Water Helps You Lose Weight

Valentine Oliver — Thu, 31 Mar 2016 15:20:28 +0000

One of the reasons why most people find it hard losing weight is simply due to the fact that they’re not having enough water daily. Water apart from being refreshing actually has a lot of health benefits that will definitely help in your quest for weight loss.
Here are 8 ways that water helps you deal with the extra fats in your body.

1. Water Suppresses the Appetite

One of the major factors that lead to you adding more weight is overeating and this is often caused by a hyped appetite.
Well, the good news is that people who drink water more often feel hungry less often, as water makes a good appetite suppressant.

2. Water Helps to Reduce Cholesterol

Water has been proven to have a drastic impact on cholesterol and will reduce the levels in your body. This should help you slim down much faster.

3. Water Helps to Tone Muscles

Toning your muscles help you slim down, due to the fact that muscles take lesser space than fats. However, if your muscles are dehydrated, you won’t see any toning, no matter how much exercise you do. Up your intake of water and you’ll see a difference fast.

4. Water Helps the Liver to Function

If your liver isn’t functioning well, then it does not matter how much exercise you do, the weight loss process will become very difficult. This is solely because the liver metabolizes fat, which is very important when you are trying to lose weight. However, it requires a lot of water to do this successfully, and if it doesn’t have enough, it will just store the fat.

5. Water Stops You Confusing Hunger and Thirst

Most times, thirst feels like hunger and until you actually get yourself hydrated, you won’t realize that it was a thirst that you were actually feeling.

6. Water Washes the Toxins out of the Body

If you’re trying to lose weight, then your body needs to be in good health for this to happen. And nothing does it better than drinking water. It washes out the toxins, making your body “cleaner” and healthier. Which is a very important condition under which your body will be able to restore its balance and get into shape.

7. Water Can Help You Boost Your Metabolism

According to research, drinking ice cold water can help boost your metabolism. They explain that since your body has to work harder to warm the water up, it means you’re burning more calories throughout the day which can result in weight loss.

8. Water Helps You to Workout Harder and Longer

Some people don’t like to drink water while they work out, but water can actually help you work out longer. Water quenches your thirst and prevents muscle cramping and keeps joints lubricated which all help you work out longer and harder.

Conclusion

Experts recommend drinking 2,200 ml (68 oz) of water a day, for a woman with an inactive lifestyle. That is about 9 glasses of water, which you should easily be able to fit into your day. After all, it’ll help you lose those last pounds.

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5 Benefits of Healthy Habits

Uel Abraham — Sat, 26 Mar 2016 08:30:06 +0000

These are not just meant for certain stereotypes by age or sex. General healthy habits are beneficial and advisable to all. They offer certain benefits this article will uncover, and if you feel you need to make some changes in your habits, this is a must-read for you.

1.Weight Control

You may have expected this to be the first reason and you’re not wrong in doing so. The right diet and regular exercise are key for maintaining the right weight. Research has shown that as little as a ten-minute walk a day can be a big plus for your health.

2.Better mind

A very interesting fact that many are unaware of is that physical health bolsters mental health which is just as important. Research has shown that physical training helps release chemicals into the body that help you feel happy and relaxed. Moreover, eating right and looking good physically also contribute to higher self-esteem.

3.Fights Diseases

Being healthy helps combat certain conditions that an unhealthy individual would be prone to. These include stroke, high blood pressure, diabetes, etc.

4.Improves Longevity

Research has shown that people with consistent healthy habits are likely to live longer than those without. Not to frighten you, but a 15-minute walk is a short price to pay in order to live longer and continue to pursue your goals.

5.More energy

Do you constantly find yourself feeling lethargic? This may be because you’re eating unhealthy foods. It is advisable to eat whole grains, lean meat, low-fat dairy products, fruits, and vegetables.

Physical exercise also improves muscle strength and endurance which gives you more energy. This is because physical exercise helps release oxygen and nutrients to your tissues and increases the cardiovascular efficiency of your heart.

These are five essential reasons to encourage you to live healthily.

A good idea for making the most of your fitness plans is to hire a personal trainer. We can help you get connected with male and female personal trainers who can provide one on one or group sessions. Please get in touch with us at:

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4 Environmental Changes That Would Help Influence Weight Loss

admin — Fri, 18 Mar 2016 01:59:37 +0000

Weight gain can be influenced by a myriad of things, including:- food intake, exercising, habits, genes and environment. Your environment plays an important role in your weight. For instance, people from the countries with a greater percentage of obese people such as countries located in the middle East, or Pacific Islands, have a greater chance of becoming obese than people from countries with a lesser percentage of obese people such as countries in Asia or Gabon. This inevitably means people who live in countries with a greater rate of obesity have lesser chances of not being obese (losing weight) than those in countries with a lesser rate of obesity. Now that you’ve understood that your environment can influence your weight both negatively and positively, it is important to try to create the appropriate environment for weight loss. Whilst trying to create this environment, you might be unable to change the continent, country and maybe the family you come from, but you can change your immediate environment.

Some ways you can do this is includes;

1.Turn off the Heater

Stop over regulating your environment. Yes, you should make sure it is not so cold that you actually get hypothermia but whilst doing that remember your body also has the ability to adapt to temperatures. Therefore, give your body a chance to burn some fat whilst heating itself up. Not only would you be losing some calories but you would also be saving some money.

2.Move out of town

This might sound drastic however, when next you are looking for a place to stay, look towards the country side. Not only do you have less fast food joints , you also have the opportunity to exercise more (less taxis more cycling or walking). In addition, being far away from people who might promote habits that are unfavourable for your weight is a plus.

3.Turn off the TV

Research has shown that there is a relationship between the number of hours spent in front of the Television and the amount of weight you are likely to gain. Therefore do yourself a favour and reduce that particular risk. Besides, by switching off the television, you have time to do more productive things such as, biking, hiking, gardening etc, which are also healthier.

4. Get a pet

This is especially for those who don’t have a lot of loved ones around them. Lonely people are more likely to gain weight. Therefore, whilst you make new friends, get a friend you are responsible for; one you can love and would love you in return. Puppies are always the better option in this case.

Conclusion

Your environment does play an important role on your weight. However, whilst controlling environmental factors, it is important to make sure you eat right and exercise adequately alongside.

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