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120kgs – innovative pharmaceutical solutions - PowerPoint PPT Presentation

120kgs
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120kgs – innovative pharmaceutical solutions

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  1. Ways to Gain Body Weight Naturally 5 Smart Ways to Gain Weight

  2. 1. Eat More Calories than Your Body Burns The first and most important thing you can do to gain weight is to eat more calories than your body needs. The best way to do this is calories in is more than the calories out. You can determine your calorie needs using this calorie calculator (There are so many Online). If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator. If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level. Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take. Eat More Calories

  3. 2. Lift Heavy Weights and Improve Your Strength Go to a gym and lift heavy weights, 2-4 times per week. Lift heavy, and try to increase the weights and volume over time. If you are completely out of shape or you are new to training, then consider hiring a qualified personal trainer to help you get started. You may also want to consult with a doctor if you have skeletal problems or any sort of medical issue. It is probably best to take it easy on the cardio for now. Focus mostly on the weights. Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you are eating. Lift Heavy Weights

  4. 3. Carbs are Your Friend Rice, Sweet Potatoes, Oatmeal, etc. will help you put on weight. You can also eat a lot of it to get your calorie goals. If you’re younger or have a lot of weight to put on, you can get away with eating less healthy things like Bread, Pasta, even snack food, but I try to avoid those things these days. Also, as previously stated, every meal should have vegetables when possible so your body can properly manage all those calories as they move through your body and come out. Carbs

  5. 4. Get Some Sleep You need to be getting at least 7 hours of sleep, but 8-9 hours of sleep every night for maximum gains. Your body is doing nothing but lying there and building muscle while you’re sleeping. If you are only getting 6 hours or less, you’re not going to get all the benefits of your exercising and diet. Sleep Long

  6. 5. Healthy Oils and Fats You can get 120 calories from a tablespoon of olive oil. Swirl it into oatmeal, mashed potatoes, smoothies, anything with a smooth consistency. It's a great way to add calories without really noticing them. Adding healthy fats was a really easy way to add calories. Healthy Oils