Many of the candidates applying for defense forces encounter a problem with their weight. Either their weight is above the limit (overweight) or not up to the requirement (underweight). In this file, you’ll find some ways to increase and decrease your weight in order to achieve fitness for defense forces level.
Weight Gain Tips
Being underweight is defined as having a body mass index (BMI) below 17.5. Here are some tips to get your BMI above 17.5.
Eat More Calories Than Your Body Burns:
You need to eat more calories than your body burns in order to gain weight. Aim for 300-500 calories per day above your maintenance level, or 700-1000 calories if you want to gain weight fast.
Eat Lots of Protein:
Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat. Here are some energy-dense foods that are perfect for gaining weight:
a) Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
b) Dried fruit: Raisins, dates, prunes and others.
c) High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
d) Fats and Oils: Extra virgin olive oil and avocado oil.
e) Grains: Whole grains like oats and brown rice.
f) Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
g) Tubers: Potatoes, sweet potatoes and yams.
h) Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.
Lift Heavy Weights and Improve Your Strength:
In order to make sure that the excess calories go to your muscles instead of just your fat cells, then it is absolutely crucial to lift weights. Go to a gym and lift, 2-4 times per week. Lift heavy, and try to increase the weights and volume over time.
Eat more often:
Squeeze in an additional meal or snack whenever you can, such as before bed.
Drink milk:
Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
Try weight gainer shakes:
If you are really struggling, then you can try weight gainer shakes. These are very high in protein, carbs and calories.
Use bigger plates:
Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.
Add cream to your coffee:
This is a simple way to add in more calories.
Take creatine:
The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
Get quality sleep:
Sleeping properly is very important for muscle growth.
Eat your protein first and vegetables last:
If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
Don’t smoke:
Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
Use Figs:
Take 2-3 figs (Injeer) and soak them in cold water overnight. Eat the water-soaked figs in the morning on empty stomach along with the water.
Milkshakes:
Have banana & dates milk shake twice a day, daily. 16. Walk: Walk daily for 30 minutes
