Firstly, I want to thank everyone so much for their lovely emails and texts in relation to last week's blog. I'm so touched to have gotten so many kind messages. I really hope that if someone is really nervous about training or concerned about food to please get in touch. Honestly, I will truly try my best to help and give any advice and support that I can.
So, today, lets talk about... gaining weight! I know that most of the time my blogs are about fat loss, so today I think I should mention some pointers for girls who actually want/need to gain some weight.
Gaining weight, for anyone who is trying will agree, that it is one of the hardest things to do (I have never personally had this problem, but I've had plenty of clients who have taken my advice)! So the first thing you need to do, is discover why you want/need to gain weight? Are you just naturally really skinny and want to get toned and muscly? Have you had injuries or health problems that have caused sudden weight loss? Have you in the past or do you currently have an eating disorder? Do you struggle to gain weight even though you eat whatever you want whenever you want?
All of the above are questions you need to ask yourself and see where you personally lie. Obviously if you're reading this, you're interested in being healthy and training. So the first thing, I suggest is that you make sure you're a member of a gym (where you can go in and train on your own). Here you need to follow a program that is designed for you - not a one for all program. It's important that you're training in the right rep range, taking the correct amount of rest and following a 4 - 6 week plan, so that YOU can see your progressions!
Secondly, what I would suggest you start developing (and I suggest this to any client I meet, weight loss or gain) a food diary. This is a simple yet very effective task. Literally, write down what you eat/drink and at what time you do this. Then leave a comment 40 minutes after you've eaten saying how you feel e.g. sick, tired, bloated, happy, skinny, clean, healthy, emotional, etc. Oh, and don't lie! The only person you're cod-ding is yourself.
Food diaries are essential for the trainer who will be working with you and for yourself. You'll actually start to see what you are or what you're not eating? A food diary should be for around 10 days and make sure that you get a weekend in there.
Thirdly, just because you are trying to gain weight, doesn't mean you should go out and eat as much fast food as possible to gain a few lbs. You need to be a clever clogs about it. Up your healthy, good quality food and make sure you're having six meals a day (yes, I say six).
1. Breakfast
2. Snack
3. Lunch
4. Snack
5. Dinner
6. Snack
You need to follow all the healthy eating guidelines, trying to increase your protein, lower your empty calorie foods, avoid dairy and gluten and eat plenty of high (good) fatty foods (e.g. nuts, avocado etc.).
This is a ROUGH gist:
Breakfast: 4 poached eggs, 4-5 slices of smoked salmon, half an avocado
Snack: 2 handfuls of nuts, blue/raspberries, protein shake (good quality)
Lunch: 3 turkey/beef burgers, broccoli, spinach, green beans and sweet potato
Snack: 2 handfuls of nuts, blue/raspberries, total greek yoghurt with protein powder
Dinner: 2 salmon fillets, big plate of veg, and sweet potato
Snack: Porridge (almond milk)
Now, I know that if you're not a big eater, that'll look like a mountain, but it's important that you take it day by day, step by step and gradually build up so that you can eat bigger portions. All of those foods are good quality and you all probably recognise them as I suggest people trying to lose body fat eat them (but not as much of them... don't panic fat loss readers!)
I hope that this is a little insight an food for thought for those of you who would like to gain some weight (but not fat!). As always, please PM on facebook and I can help you out with a program for your training. Don't forget, if you would like to be in my skinny mini club (tis a facebook foodie group), please add me on facebook (www.facebook.com/ericabrennan.pt) and I'll add you to it :)
Happy Sunday,
Erica xx
Ps. As I was looking through to find some pictures, I found this.... #ilovegerard
So, today, lets talk about... gaining weight! I know that most of the time my blogs are about fat loss, so today I think I should mention some pointers for girls who actually want/need to gain some weight.
Gaining weight, for anyone who is trying will agree, that it is one of the hardest things to do (I have never personally had this problem, but I've had plenty of clients who have taken my advice)! So the first thing you need to do, is discover why you want/need to gain weight? Are you just naturally really skinny and want to get toned and muscly? Have you had injuries or health problems that have caused sudden weight loss? Have you in the past or do you currently have an eating disorder? Do you struggle to gain weight even though you eat whatever you want whenever you want?
All of the above are questions you need to ask yourself and see where you personally lie. Obviously if you're reading this, you're interested in being healthy and training. So the first thing, I suggest is that you make sure you're a member of a gym (where you can go in and train on your own). Here you need to follow a program that is designed for you - not a one for all program. It's important that you're training in the right rep range, taking the correct amount of rest and following a 4 - 6 week plan, so that YOU can see your progressions!
Secondly, what I would suggest you start developing (and I suggest this to any client I meet, weight loss or gain) a food diary. This is a simple yet very effective task. Literally, write down what you eat/drink and at what time you do this. Then leave a comment 40 minutes after you've eaten saying how you feel e.g. sick, tired, bloated, happy, skinny, clean, healthy, emotional, etc. Oh, and don't lie! The only person you're cod-ding is yourself.
Food diaries are essential for the trainer who will be working with you and for yourself. You'll actually start to see what you are or what you're not eating? A food diary should be for around 10 days and make sure that you get a weekend in there.
Thirdly, just because you are trying to gain weight, doesn't mean you should go out and eat as much fast food as possible to gain a few lbs. You need to be a clever clogs about it. Up your healthy, good quality food and make sure you're having six meals a day (yes, I say six).
1. Breakfast
2. Snack
3. Lunch
4. Snack
5. Dinner
6. Snack
You need to follow all the healthy eating guidelines, trying to increase your protein, lower your empty calorie foods, avoid dairy and gluten and eat plenty of high (good) fatty foods (e.g. nuts, avocado etc.).
This is a ROUGH gist:
Breakfast: 4 poached eggs, 4-5 slices of smoked salmon, half an avocado
Snack: 2 handfuls of nuts, blue/raspberries, protein shake (good quality)
Lunch: 3 turkey/beef burgers, broccoli, spinach, green beans and sweet potato
Snack: 2 handfuls of nuts, blue/raspberries, total greek yoghurt with protein powder
Dinner: 2 salmon fillets, big plate of veg, and sweet potato
Snack: Porridge (almond milk)
Now, I know that if you're not a big eater, that'll look like a mountain, but it's important that you take it day by day, step by step and gradually build up so that you can eat bigger portions. All of those foods are good quality and you all probably recognise them as I suggest people trying to lose body fat eat them (but not as much of them... don't panic fat loss readers!)
I hope that this is a little insight an food for thought for those of you who would like to gain some weight (but not fat!). As always, please PM on facebook and I can help you out with a program for your training. Don't forget, if you would like to be in my skinny mini club (tis a facebook foodie group), please add me on facebook (www.facebook.com/ericabrennan.pt) and I'll add you to it :)
Happy Sunday,
Erica xx
Ps. As I was looking through to find some pictures, I found this.... #ilovegerard
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