Bodacious Babe

2 Sep

Tips on Gaining Weight

By Alya Alyssa Kattan

Hi my gorgeous loves!  Hope you’re all fantastic!

I tend to post more on taking the weight off than putting it on.  Sorry to all my naturally thin fans; I never meant to neglect you 😉 it’s just most people wish they had your problem.  I have done posts on this topic before but questions have come up again so it’s time to for a revisit.

Fan Question: Hi Alya. I have a question for you..what is the best way to put ON weight including what to eat and types of exercise?

Thanks for the great question doll!!  I enjoyed doing this post because I can relate.  I am small boned and naturally thin and I have a hard time putting on weight myself.  I have to work really hard to put and keep weight on.

To gain weight, you must eat a lot!  You have to make sure you are consuming more calories then what your body requires.  First you must determine your calorie needs.  Use a calorie calculator to determine how many calories you are eating now and how many you’ll need to eat to gain weight.  So basically that’s an additional 300-500 more calories a day.

DELICIOUS WEIGHT GAINERS

Eat 3 meals plus 3 snacks so you should be eating every 3 hours.  Choose from the following foods:

Protein (10-35% of your daily calories)

Fish, turkey, chicken, lean meat, cottage cheese, milk, low-fat yogurt, eggs, soybeans, nuts, legumes, scallops, lamb, tofu, eggs

Carbohydrates  (45-65 % of your daily calories)

fruits, brown rice, whole grain breads & cereals, bagels, oatmeal, pasta, potatoes, vegetables (broccoli, green beans, corn), legumes (chick peas, lima, kidney, and soybeans), cream-of-wheat, pretzels, yams

Fats (10-35% of your daily calories)

Olive oil, peanuts, peanut butter, almonds, safflower oil, sunflower oil, walnuts, flax seed oil, avocados

Snacks

Snacking is a great way to put on weight. Snack between meals and some great options are apples, raw baby carrots, beef jerky, nuts, dried fruits, trail mix, pretzels, baked potato chips, protein bars, and yogurt.  A great nutritious snack before bedtime is a peanut butter sandwich.

EXERCISES THAT PUT ON WEIGHT
Strength training exercises such as squats, lunges, leg presses, and leg extensions are great for building bigger legs.  Strength train 2 to 3 times a week using heavy weights and keeping reps low between 8-12.  I have included a few of my favorite posts below for putting on weight.

Get a perfect 10 body

Don’t cha wish you had a body like this gorgeous ex pussy cat doll!  This exotic beauty works out very hard to get her body to look like that. How hard?  She is so committed that she rarely misses a workout and even works out while on vacation.  Guess having to spend a lot of time in skimpy clothing is a good way to get motivated!

Her stay slim secrets are below.  Continue reading →

Sculpted Arms

Who doesn’t want toned arms?  Now you can have beautiful arms in no time!  This video contains one exercise that works the biceps, shoulders, and triceps!  Continue reading →

Va Va Voluptuous

Tired of your boyish figure!  Do you want to fill out your clothes?

Lifting weights is a great way to add curves to your frame and transform your body from stick skinny to knockout, doing crunches will flatten your stomach and shrink your waist to give you hips, while diets lower in simple carbs and higher in protein will help build muscle while decreasing body fat.

For a shapely hourglass figure do the following: Continue reading →

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5 Responses to “Bodacious Babe”

  1. noor September 3, 2011 at 12:31 AM #

    Ohhhh thank you so much!!! I really need this, lost 2 kg during ramadan, 😦 I had done so much to put those kg on and now i have to do it again!

    A quick Q. I dont want my legs to get bigger, i want them to remain slim but more taught and defined. Would the squats etc still be good? Cuz i really dont want bigger thighs!

    • alyasfitclub September 3, 2011 at 12:47 PM #

      You’re welcome baby!!! Me too I lost quite a bit from Ramadan and I can’t wait to put the weight back on. Good luck love!!! Xx ❤
      Squats are one of the best exercises for building legs and butt. If you don't want bigger legs, just squat without any weight-your own body weight will be enough. If you have never done squats before, they are a little hard to do and you might want to do the exercises in the perfect 10 body post with light or no weight and lots of reps. Also wall squats are a great alternative to regular squats.
      Wall Squat
      1. Stand against a wall with feet shoulder width apart and legs extended out. Your feet should be about 2 inches away from the wall.
      2. Look straight in front of you with knees slightly bent.
      3. Bend your knees to slide down the wall like your about to sit in a chair-make sure your back is straight and go down as low as comfortably possible.
      4. Check to make sure your knees do not go over your toes and you knees need to stay in line with your ankles.

  2. Noor September 3, 2011 at 12:33 AM #

    oohhh i needed this! lost 2 kg during ramadan, so i need to put them on again lol

    Just a quick Q. i don want bigger legs, i want them to remain slim but more defined and taught. Would squats still do the work? cuz i really dont want bigger thighs! 😀

  3. hudabeauty September 6, 2011 at 1:47 PM #

    Amazing post!! But I don’t have that problem! Thank you for helping me get back into shape after the baby! Now I need to control what I eat! Soo hard! I love you!!!

  4. ayouna September 8, 2011 at 2:42 PM #

    I went down to 46 kilos in Ramadan, due to muscle loss! Now it’s the best feeling being back in the gym and feeling fit again and trying to bring my muscles back. Skipping rope I find is the best warm up exercise before doing a workout, it really gets ur heart beating and tones ur legs. Definitely agree, squats and lunges gives your body more of a shape, i wouldn’t say bulky but it just adds and define curves! The only big problem I find hard to control is CHOCOLATE!

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