HEALTHY ARRIVING TIPs – Knowing what might be the cause of being underweight or being too thin is of great importance to you! Especially when there are no medical factors that can cause underweight, this is important. If you are not sure, contact your doctor for an investigation.
Well, now that we have dealt with that, I will now give you some tips that have made the difference for me, some of these tips are self-evident, success depends on their correct and consistent execution:
Healthy Arriving tip # 1: Eating more high-calorie products
Calories are burned for the basic functions of your body. When you also exercise a lot or do sports, your body consumes extra calories. A handy method to determine how many calories you need is to first determine how many calories you are currently consuming.
Make a list and note how many calories you get about a day. This does not have to be an exact science, a good average is sufficient. Then you slowly increase the calorie intake by eating healthy, high-calorie foods. At Testosteronerd you will find various tips based on men’s health.
Calorie-rich products are spelled products, unsalted nuts, bananas, vegetables, quinoa, oatmeal, organic peanut butter, legumes, brown rice, (sweet) potatoes, low-fat dairy products, eggs, fish, olive oil and occasionally some lean meat.
Arriving tip # 2: Calorie rich snacks is the key to success
If you have a faster metabolism or that arriving is not easy, regular snacking is a good tip. However, make sure that you snack healthy. So I always have a bowl of almonds on my desk, I eat a small meal every 2.5 hours.
This way you always have enough calories in your system and you will not lose weight. It would be best if you take 5-6 small meals instead of 3 large meals, while you can also snack a little.
Arriving tip # 3: No more junk food
It is tempting to eat more junk food because you do not arrive that fast. But junk food is simply not good for you if you eat it regularly. The answer to the arriving question is not by eating unhealthily. The answer is right by eating healthier and more often.
You can, of course, include a ‘cheat day’ once a week that you enjoy a tasty pizza or a fries, but do not make it the basis of your diet.
Arriving tip # 4: Variation and consistency
A healthy diet is quite varied, now it is not feasible to eat more varied. My own guideline is to make a few super healthy meals and to switch between them. For example, for my breakfast (never skip), I have a small dish of low-fat yogurt, with linseed, oatmeal, blueberries and a banana. This is caloric and also healthy and varied.
For lunch, you can make a salad or a few whole grains or spelled bread with organic peanut butter. For example, calorie-rich snacks are a handful of almond nuts, walnuts, peanuts, bananas, peanut butter or wholemeal bread.
Do not forget to leave the bad fats such as butter and margarine or in very limited quantities. Your health is also important and not just your weight.
Arriving tip # 5: Calorie-rich drinks in small quantities
A useful tip to promote your digestion is to drink a glass of water at one o’clock and one hour after a meal. Also taking a walk promotes the appetite so you actually get the 5-6 meals a day. Calorie-rich drinks you have to be careful, often they are not too healthy.
A good tip is to first drink plenty of water, then alternate with high-calorie drinks such as almond milk, skimmed milk or healthy smoothies!
Arriving tip # 6: Strength training for muscle mass
A very simple way to keep on coming is to increase your muscle mass, this works for both men and women. You do not have to worry about being too muscled; you need a lot to change your body in a figure. However, a few kilos of extra muscle mass is certainly not impossible.
The trick is to do strength training with weights several times a week. You can do this at home with a kettlebell or small weights. My personal preference goes to the gym because of all the equipment there. But at home also works fine, so I have a set of weights in my office and in the break I do a set and almost does not bother, but my muscle mass goes on the wind.
However, you will have to increase the intensity as you go further. Do not forget that you do not have to spend hours in the gym, you can expect results from 90 minutes per week. This includes a diet with sufficient protein for maximum muscle recovery. Think eggs, low-fat dairy products, cottage cheese, meat, fermented soy products or possibly a whey protein shake after training.
Arriving tip # 7: Take enough rest
Especially with strength training you also need to have enough rest. Just training and not resting does not give you the desired result. Never do the same exercise for two days in a row, always change with the muscle group and charge 2 rest days per week for maximal muscle recovery.
Arriving tip # 8: Not too much cardio
If you like running you will have to realize that cardio makes it harder to arrive, unless you get enough calories. It is better to do cardio once a week instead of too often. I myself now do small mini loops of 10-15 minutes and I do not fall off.