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Muscle-Building Workout and Diet


– About 2/3 of people in the US are either overweight or obese. However, there are some people who have the opposite
problem of being too skinny. This video looks at some simple strategies to quickly gain weight in a healthy way. Being underweight is defined
as having a body mass index or BMI below 18.5, although
know that BMI measurements on their own are not perfect. In the US, 1% of men and 2.4% of women 20 years and older are underweight. According to one study, being
underweight was associated with a 140% greater risk
of early death in men and 100% in women. These were actually higher
than the risks for obesity. There are also some people
who are not clinically underweight but still want
to gain some muscle and mass. Now for either scenario, the
main principles are the same. The most important thing to gain weight is to eat more calories
than your body burns. If you don’t do that, then you
simply won’t gain any weight. The quickest way to
determine your calorie need is to use a calorie calculator which I’ll link up in
the video description. Now keep in mind that calorie calculators only provide estimates. Binging on soda and donuts
may help you gain weight, but that’s not the right kind. It’s actually very important
to eat mostly healthy foods so that you build muscle and
still nurture metabolic health, which brings us to the next point. The single most important nutrient for gaining healthy weight is protein. After all, muscle is made of protein. For weight gain, aim for
0.7 to 1 gram of protein per pound of body weight or 1.5 to 2.2 grams of
protein per kilogram. You can even go above that if your calorie intake is very high. Healthy high-protein
foods include meats, fish, eggs, many dairy products,
legumes, and nuts. Protein supplements like whey protein can also be useful if you
struggle to eat large amounts. Although protein is king,
you’ll also need to eat a lot of carbs and fat throughout the day to exceed your calorie requirements so in this instance a
low fat or low carb diet probably won’t be very helpful. In order to make sure a
lot of the excess calories go to your muscles
instead of the fat cells, it’s really important
to start lifting weights or doing resistance exercises. The gym is the perfect
environment for this, and you should aim to train
two to four times per week. If you are new to it all, consider hiring a qualified personal
trainer at the beginning. At the end of the day, changing your weight is
a marathon not a sprint and that goes for either
losing weight or gaining it. And while it does take a lot
of time, if you are consistent, then you will find a lot
of success in the long run. Thanks for watching. If you enjoyed this,
please give it a thumbs up and be sure to subscribe
to the Authority Nutrition YouTube Channel so you don’t miss out on other great videos like this one.

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